TILT CLOSED
SUNDAY VIRTUAL CLASS SCHEDULE: 8 AM Yoga, 9 AM Class
https://zoom.us/j/2740893085
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Sundae Fundae
OTM x 30
1 – 200m Run
2 – 15 DB Thrusters
3 – 10 Pull-ups + 10 Push-ups
Warmup
Running Warmup
Thruster Warmup
:30 Squat Hold
10 Slow Squats
10 Air Front Squats
10 Air Push Press
10 Air Thruster
5 Front Squats
5 Push Press
5 Thrusters
Pull Up Warm Up
:10 Active Hang (On Bar or w/ DB)
10 Scap Retractions (On Bar or w/ DB)
5 DB Row
5 Ring Row
5 Strict Pull Ups
5 WOD Pull Ups
Push Up Warmup
:20 Plank on Hands
5 Elevated or Knee Push Up
5 WOD Push Ups
Modifications
Run- Distance, Row, Bike, Ski :45 Cardio
DB Thruster- Air Thruster, Front Squat, Push Press
Pull Up- Reps, Ring row, DB Row/ Push Up- Reps,Elevated, Knee
Question of the Day
What is the best beach activity?
Tabata Time
Sundae Lifting:
Snatch: Hip snatch + hang snatch + OHS
6 x 1+1+1 @ 100#
Clean & Jerk: Clean DL + Hang Clean + FS + Squat Clean + Split Jerk
6 x 2+1+1+1+1 @ 135#
QOD: Sleeping under the shade of an umbrella
Today’s WOD for me consisted of: dragging all my stuff out of the garage (weights, 6 black mats, plates, etc), cleaning the mats and all the stuff, and then dragging it all back in.
Damn…that pollen
So much functional fitness this weekend. 1 yard of topsoil shoveled and wheelbarrowed on Sat. Mowing the yard on Sunday, about 1.5 hrs, weeding and mulching our fruit trees.
QOTD – Doing nothing on a beach chair, under a beach umbrella, enjoying a cold adult beverage.
Sundae Fundae: was not so fun but done
:45s run
15 20# db thrusters
10 35# db row + 10 knee pushups
QOD: lying under the sun with a cold drink
So did not intend to have a rest day today. Ran around all day doing errands, yard work, meal prep, dinner with the fam… just never got time for the WOD!
QOD: Just sitting in my beach chair, with my toes in the sand, drink in my hand……
2 mile hike with the fam.
QOD: any beach games
Did 21 minutes of this WOD today. Shoulder felt iffy with the thrusters and decided to call it early.
WOD: did 21 rds (better than nothing!) – 200m run, 15 35# barbell thrusters, 10 35# bent over rows + 10 push ups.
QOD: reading a book in the sun!
Rebecca and I did this one on Monday:
Rebecca did run, 20# thrusters at 15, 5 RR and 5 PU
I did run, 35# thrusters for 6 rounds 20# thrusters for 4
QOD: building sand castles with the kids.