TILT CLOSED
SATURDAY CLASS SCHEDULE 8AM Class, 9AM Bulletproof Back, 10AM Endurance, 11AM Olympic Weightlifting
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“Yellow Submarine”
20-18-16-14-12-10-8-6-2
Dumbbell Squat Clean Thruster
Over and Back Dumbbell Hops
General Warmup
3 rounds of
1:30 Spiderman + Slow Air Squat
:30 Line Hops
Movement Specific Warmup
Dumbbell Squat Clean Thruster
6 Deadlifts
6 Hang Power Cleans
6 Hang Squat Cleans
6 Hang Squat Clean Thrusters
6 Squat Clean Thrusters
Dumbbell Hops
5 Low Tuck Jumps
5 Medium Tuck Jumps
5 Full Tuck Jumps
5 Over and Back Hops
WOD Modifications
Reps
Dumbbell Cluster/DB Power Clean+Squat/DB Power Clean+Press/DB Front Squat
Over and Back Hop/Tuck Jump/Skater Hops/Bunny Hop
Tabata Time
Question of the Day
Do you prefer a perfect haircut for life, or perfect abs for life?
Box Brief
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Yellow Submarine – felt like i was living in one after this wod. 7am zoom, thanks Katrina and Lindsay. 50# DB but didn’t see time. underestimated the DB hops big time.
3 giant sets – max strict pull ups + max alt DB strict press #50, rest 2 min between each. 12+18, 12+20, 8+16
QOD: abs. gonna lose my hair, hoping to keep some abs.
Bulletproof Back with James
AMRAP 10 – 10 Bird Dogs, 10 stagger stance Good Mornings, & 10 suitcase DL = 3+20
2 Rounds of 1:00 min half turkish get up (w/ 10DB) left side & 1:00 min on right side
TABATA on my own
QOD: Definitely the perfect haircut
Wod: 12:50 rx reps, 20# dumbbell, skater hops.
Qod: ABS ABS ABS
Dumbell didn’t come in yesterday so I did Thurs Endurance instead. 1k row/60 man climbers/1k row/80 skater hops/1k row/100 flutter kicks- 15:00
QOD: abs
18:58 DB squat cleans. And I think I did the round of 16 DB Power Cleans twice by accident.
QOD: abs…definitely abs. If I had them, I’d never wear a shirt. Ever.
Took a 45 minute class on the Peloton, followed up with olympic lifting with Eddie at 11. Great class!!!
QOD: Perfect abs….
Active recovery with picking up and moving a cord of firewood followed by moving a yard of playground chips.
QOTD – abs
Rest day!
WOD: Olympic lifting
Used #25 DB. Hang squat cleans and DB hops. Don’t remember the time!
QOD- 100000000% ABS
Olympic lifting with Eddie.
QOD: perfect Abs!