TILT CLOSED
SUNDAY VIRTUAL CLASS SCHEDULE 8 AM Yoga, 9 AM Class
https://zoom.us/j/2740893085
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“Sundae Fundae”
On the Minute x 30
1- 5 Strict Pull-ups/ 10 Hand Release Push-ups/15 V-Ups
2- 14 Dumbbell Snatch
3- 14 Goblet Lunges
General Warm Up
3 Rounds
1 minute Cardio
:30 Air Row
:30 Plank
:30 Tuck Hold
:30 Good Morning
:30 Samson Stretch Reach and Twist
Movement Specific Warm Up
Pull-up
:15 Deadhang on Bar or Dumbbell
10 Scap Pull-Ups on Bar or Dumbbell
5 Easy Ring Row or Dumbbell Row
5 WOD Style Pull-Ups
Hand Release Push-Ups
10 Scap Push-Ups
5 Knee Push-Ups or Elevated
5 Push-Ups
5 Hand Release Push-Ups
V-Up
6 Sit-Ups
6 Tuck Crunch
6 Single Leg V-Up
6 V-Up
DB Snatch
10 Alternating Deadlift
10 Hip Pop or High Pull
10 Push Press (5/5)
10 Hang Snatch
10 Snatch
Goblet Lunge
10 Lunges (Front or Back)
10 Goblet Lunges (Front or Back)
Modifications
Pull-up: Ring row/ DB row
Push-Up: Elevated/Knee push-up
V-Up: Tuck crunch, single leg V-up, sit-ups
DB Snatch: DB hang snatch, DB clean
Goblet Lunge: Unweighted lunges
Tabata Time
Question of the Day
What is the best beach snack?
WODProof rowing challenge
20 min row max distance: 5074m
Time for first 1500m: 5:47
I thought about doing todays WOD after but didn’t have it in me for another 30 min. Strength work instead:
3×5 strict press
4×10 bent over rows
Enjoy your Sunday!!
Tempo Back Squat from floor
3×8 – 190-200
Snatch Complex – 5 sets
1 power + 1 ohs + 1 squat
135-150
Cinnamon Swirl
Amrap 20
200M run
5 strict pull ups
10 push press 95
15 dead lifts 95
Goal was to pace so I could go UB with pullups and then push press and dL
8+ 4 pull ups
Beach snack – ice cold watermelon
WOD:
1- 3/10/10 of green band strict pull ups, push ups, and tuck crunches. After round 3 I switched it up because my shoulder began to hurt on the push ups. Switched it to 3/20 of banded pull ups and tuck crunches
2- 14 at 25#
3- 14 at 25#
QOD: watermelon
Sundae Fundae: Alternated hand release push-ups with ab mat sit-ups; 25#db for snatches; 20#db for lunges.
Followed up with a 3 mile walk.
QOD: Chips! or Crackers…
Hiked with the family. Needed to move (but not wod:) after yesterday’s wod.
“Sundae Fundae”
On the Minute x 30
1- 4 banded pull ups (Black&Purple), 5 Knee push-up, 5 Tuck crunches
2- 14 20# Dumbbell Snatch
3- 14 10# Goblet Lunges
QOD Ice Cold Beer 😉
Active recovery day – 2 mile walk @ park
QOD: cold watermelon or ice cold beer
Sundae Fundae:
1: 3 banded pullups, 8 knee pushups, 10 situps
2: 14 20# db snatches
3: 14 20# db lunges
QOD: ice cream