Debbie and Kerri!
TILT CLOSED
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“Fire Attack”
For time:
20 Toes to Hands
40 Shoulder Taps
20 Toes to Hands
60 Sit-ups
40 Shoulder Taps
20 Toes to Hands
80 Air Squats
60 Sit-ups
40 Shoulder Taps
20 Toes to hands
100 Push-ups
80 Air Squats
60 Sit-ups
40 Shoulder Taps
20 Toes to Hands
General Warm Up
:30 Jumping Jacks
:30 Walkout to Shoulder Tap
:30 Jumping Jacks
:30 Sit-ups
:30 Jumping Jacks
:30 Alternating Spiderman
:30 Jumping Jacks
:30 Scap Push-ups
Movement Specific Warm Up
Toes to Hands
5 Step Feet In
5 Snap Feet In
Shoulder Tap
10 Taps on Knees
10 Taps on Toes
Sit-Ups
5 Butterfly
5 Feet Flat
5 Legs Straight
Air Squat
:30 Squat Hold
10 Slow Squat
10 Air Squat
WOD Modifications
Push-ups: Reps- 80, 70, or 50, to elevated surface, on knees,
Air Squats: Reps- 60,40, To a target
Sit-ups: Reps 40, 30, butterfly, bent knees, straight legs
Shoulder Taps: Reps-20,30, On knees, :40 plank hold
Toes to Hands: Reps 10, 15, step in & step our toes to hands
Question of the Day
To circle back on the cookies and CREAM versus cookie dough icecream question… is it CREAM or “creme?”
Box Brief
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Tabata Time
✔ 25:00
7am Zoom
19:08 Rx
50 box Push-ups
80 Air Squats
30 Sit-ups
20 Shoulder Taps
20 second hollow hold
For some reason was motivated to do all the air squats.
Wound up finishing the box pushups after the WOD, so I completed 100! lol
18:50
Thanks to Casey for the mods. Back isn’t doing too hot
Tough one today with the 7am crew! Thanks team!
Fire Attack
80 single arm strict press
60 air squats
45 dead bugs
30 shoulder taps
15 toes to hands
20:57
20 toes to hands
40 shoulder taps
60 sit ups
80 air squats
60 Rx pushups
22:02
Finished 40 Rx pushups after WOD
+ Tabata
Fire Attack (truly) @ 7:00 am zoom with Casey, Mick, Eddie. Thank-you. Fingers crossed that we are coming back soon.
24:20
Raised box for Toes to hands, shoulder taps
Knee push-ups
Tabata
QOD: Cream
23:31
Knee pushups
+ Tabata
Great way to start the week!
Damn straight Fred! 👍🏼
21:51rx
Jump feet in step back for toes to hands, unbroken on shoulder taps, keep moving on sit-ups (they catch up!), moved on air squats, broke pushups into sets of 5 reps.
Modify volume if need to.
QOD CREAM
TABATA TIME
Fire Attack
20:08 Rx
Broke pushups up in 5s until around 85, then 4-1 then 3s and 2s. The pushups took me 6 min total, started out doing 20/min then slowed down.
I kept moving on the rest. I really love these bodyweight workouts!
Stamina Squats OT1:30 X 7: 2 Front, 4 back @105#
QOD: Cookies and cream! It’s not French!
Half volume, 20ish minutes
CTM Strength as posted
Fire Attack—-shoulders were toast at the pushup phase
QOD-Cookies and Cream—-but I like cookie dough so I don’t really care about the spelling part etc…
Strength: 4×8 Floor Press #170
4×10 strict pull-ups
50-40-30-20-10
Double Unders
Modified V-Ups (Also called lemon squeezers 🤔🤷♂️)
6:42
Fire Attack – 22:43 Rx
✔️✔️
Comptrain Strength:
Snatch Technique, Squat Snatch waves OTM x 9: 65-85#
Stamina Squats: 2 FS/4 BS every 1:30 x 7: 120#
Fire Attack ✅
Cardio Core with Alex and Will
531 Strength DL
“Fire Attack” with 5pm Zoom
Only mod I made was 50 knee push ups (everything else Rx)
17:03
Tabata ✔️
Fire Attack
21:34
75 Rx Push-ups
80 Air Squats
60 Sit-ups
40 Shoulder Taps
20 Toes to Hands
Finished the remaining 25 Rx pushups after completing the WOD
12:00 core and cardio✅
Tabata time✅
Fire Attack 26:00✅
Fire Attack
36:50
Fire Attack
24:53
75 Rx Push-ups
80 Air Squats
60 Sit-ups
40 Shoulder Taps
20 Toes to Hands
Run to from Work.
Warmup as Rx and a 500m easy row.
FireAttack
100 Pushups (first 50 strict to ground/last 50 strict to 45# plate)12minutes!
80airsquats
60situps
40shouldertaps
20T2Hands
30:43
Tabata HighKnees/JumpingJacks
Qod: Cream
WOD
22:21
Pushups killed me – switched from knees to box
Tabata
Mobility
Fire Attack!! (awful)
23:03
100 Box push ups
1 mile run/tabata
AMRAP 20:
15 Cal row
20 alt DB hang cleans
20 Goblet squats
20 DB push press (single DB)
(#35 DB)
Tabata:
pike off rower/hollow hold