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Sundae Fundae
OTM x 30
Min 1 – 1 round Strict Cindy
Min 2 – 60 Double Unders
Min 3 – 15/12 Cal Row/Bike/Ski
Min 4 – 20 V-Ups
Min 5 – :45 Plank
Warmup
Tabata – Row/Bike/Ski/Run/Single Under
Pull-up Warmup
:10 Deadhang on Bar or DB
10 Scap Pull-ups on Bar or DB
5 Easy Ring Row or DB Row
5 Workout Style Pull-ups
Push-up Warmup
5 Scap Push-up
5 Elevated or Knee Push-up
5 Push-up
Air Squat Warmup
1 min Alternating Spiderman
:30 Squat Hold
5 Pausing Squats (3 seconds bottom)
5 Slow Squats
5 Squats
Double Under Warmup
:15 Singles
:15 High Singles
:15 Double Taps
:15 Double Unders
Row/Bike/Ski Warmup
:45 Race Pace to Set Numbers
V-Up Warmup
:15 Hollow Hold
5 Tuck Crunches
5 V-Ups
Plank Warmup
:45 Hold (if you cannot complete unbroken bring time down for workout)
Modifications
Alternate Cindy Reps: 3,6,9 Reps
Singles, Double Taps, Line Hop
Calories, :45 Cardio
Tuck Crunch, Sit Up
Elbow or Hand Plank, Reduce Time
Tabata Time
Question of the Day
What is your favorite skittles flavor?
Box Brief
11 AM in-person outdoor class will be cancelled starting Monday 7/13
Wod: Athena got me up early so I did it on my own. 60# rows, pushups from knees, 12 cal row, single unders, v-ups, hand plank. Plus Tabata I’d side crunches and shoulder taps. Transition from row to v-ups was challenging!
Qod: Red for the win!
Sunday 5K run.
QOTD – Trick question, only the color is different, but with the same taste in the bag. I like the original and tropical flavors.
Sundae Fundae: Cindy 3/6/(red band PU, push ups, squats), Rx rep/cal on single unders, row, V-ups/Sit ups, hand plank.
QOD: Orange
Back Squats before sundae
6×2 @ 205#
30 mins on the bike
100 situps
QOD: red one
Rest Day W/ some monthly challenge catch up. I’m not sure 1500’ sandbag carry is going to be doable the end of the month…
Sundae Fundae:
Did 5 banded pull-ups and 5 banded push-ups for Cindy. Sixty 60 singles, 11 cal row, mixed abs and v-ups… Totally behind on my pull-ups! I now have 2 days to make up!
QOD: None. I don’t eat skittles.
Ring rows for Cindy, single unders, 200m run and single leg V-ups. Huge amount of sweat!
Sundae Fundae @ CF Seymour 🤘
2 banded pull ups and 5 banded push ups for Cindy; single unders, single leg v-ups, 10 cal row
QOD: orange
WOD: 3/6/9 strict Cindy (w/red band PU); 40-50 dubs; 8-12 cal bike; v-ups; unbroken plank
Tabata
QOD: The red one
OTM x 30
Min 1 – 1 round Modified Cindy (3-6-9 Ring Rows, knee pushups, air squats)
Min 2 – 60 toe taps
Min 3 – 10 cal Bike
Min 4 – 20 single leg V-Ups
Min 5 – :45 Plank