Julie!
TILT CLOSED
Check in to class: https://zoom.us/j/2740893085
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VIRTUAL CLASS SCHEDULE
“SimCity”
AMRAP20
20 Burpees
20 V-Ups
20 Dumbbell Deadlifts
General Warm Up
10 Walk Out to Shoulder Taps
10 Sit-Ups
10 Air Deadlifts
then 8/8/8, 6/6/6, 4/4/4, 2/2/2
Movement Specific Warm Up
Burpee
3 Up/Down
3 Step Down/Step Up
3 Drop Down/Step Up
3 Drop Down/Snap Up
V-Up
10 Tuck Crunch
10 Alternating Single Leg V-Up
10 V-Up
Dumbbell Deadlift
10 Alternating DB Deadlift
10 Single DB Deadlift
10 Double DB Deadlift
WOD Modifications
Reps- 15, 10
Burpees- /Up Downs/1:00 Plank
V-Ups- Alt. Leg V-Ups/Tuck Crunch/Sit Ups/1:00 Hollow Hold
DB Deadlift- Sumo DB Deadlift/Banded Good Morning/Glute Bridge
Question of the Day
You’re a superheo that can talk to animals. Which animal do you make your sidekick?
Box Brief
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Tabata Time
6 + 43
20 burpees
20 tuck crunches
20 two arm 35#db deadlifts
+ back Tabata
8am Zoom
6+12
20 burpees
20 v-ups / sl v-ups
20 2×50# db deadlifts
Tabata
Sim City @ 8:00 zoom with Max, Lindsay, Katrina. Great class. Thank you.
7+ 31
Jumping air squats
tuck crunches
53# KB Dead lift
Tabata – back tabata- whoa, baby.
QOD: My sidekick animal would be a black bird.
6+26 (2×50# db’s)
Tabata time
QOD – black jaguar 🐆
Bulletproof Back with the 9am crew. Hoping to take a walk later.
Sim City w/all the mods
AMRAP 20:
30 sec plank hold
20 tuck crunches
20 glute bridges
8 rounds
Then 5k bike
Did “Perfect Dark” from yesterday
10 rounds
400 m bike
15 single db thrusters (35#)
:30 wall sit
21:11
Great OLY class with Eddie! 5×3 Romanian Snatch Grip DL:
75#, 85#, 105#, 125#, 145#
5×3 Snatch balance (drop with no dip)
45#, 50#, 55#, 60#, 65#
OTMx12 1 Power Snatch + 1 Snatch
65#, 70#, 75#, 80# x 2, 82# x 2; 85#x2, 90#, 92#, 93#. Really felt prepared for these lifts after all the other work.
QOD: An Eagle
6+26
Burpees
Ab mat sit-ups
2 x 20# db’s
Endurance class and today’s WOD!
Did yesterday’s WOD….
Perfect Dark – 19:48 w/ Row and 35# DB
Mash-up of Comptrain/Comptrain Home:
1 mile run
100 cal bike
1 mile run
(8:00/7:30/7:55)- total time 23:40ish with transitions
Oly with Eddie!! Love this class!
Snatch Grip RDL 5×5: 105, 115, 130, 145, 155
Snatch balance 5×3: 55, 60, 65, 70, 75
OTMx 12: 1 power snatch, 1 snatch: 75 x2 , 80 x 8, 85, 90
Awesome dog walk with the fam at Pratt’s Brook Conservation in Acton. First time here- beautiful loop, off leash, little bridges and streams. Great outing!
Rest day:
1 mile run
Mobility
Sim City -check
My dog Koda is my sidekick
Run to and from work.
Jerry-Hero WOD@comfortablepace
1mile run(1.05) 9:00
2000m row8:24
1mile run(1.05)8:14
Olympic Weightlifting
5×5 Romanian Snatch Grip DL 65# 85# 115# 125# 145#
5×5 Snatch Balance 45# 55# 55#
This felt terrible. So I ended with a couple sets of Overhead squats. Maybe squeek a few sets of bar OHS’ing and snatching in daily. Went way too long not snatching😭 However learned my wrist and shoulder mobility need some serious attention. So that’s a plus.😃
Qod: A horse.
WOD
6+24 with my son Luke
2×25# DB
Single leg V-ups
Tabata
Hiking&canoeing