TILT CLOSED
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“Life Boat”
AMRAP 20
8 Dumbbell Thrusters
4 Burpees
2 Over and Back Hops Over Dumbbell
General Warm Up
3 Rounds
1 minute Spiderman
1 minute Samson Stretch
:30 Gas Pedal (Calf stretch)
Movement Specific Warm Up
Dumbbell Thruster
5 Slow Air Squats
5 Air Squats
5 Air Front Squat
5 Air Push Press
5 Air Thruster
5 Front Squat
5 Push Press
5 Thruster
Burpee
3 Up Downs
3 Step back Step up Burpees
3 Drop back Step Up Burpees
3 Drop Step Hop Over Dumbbell Burpees
Over and Back Hops
5 Low Tuck Jumps
5 Medium Tuck Jumps
5 High Tuck Jumps
5 Lateral Hops Over Dumbbell
WOD Modifications
Thruster: Squat + Strict Press/Front or Goblet Squat, no press/Push Press
Burpee: Up down/:10 Plank Hold
Hop over and back: Step both ways/Jumping Jacks
Question of the Day
What was your first job?
Box Brief
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Tabata Time
Rest day
22 + 5
35# single db thruster
Burpees
Hops over db
That was TOUGH!
Tabata – subbed plank hold for toes to hands
LIfe Boat
19+12
30# DB
+tabata
QoD: busing tables at an Italian restaurant in my home town.
✔️✔️
Bulletproof back
Endurance
Tabata time
OLY lifting
QOD: firewood and logging
Mulch WOD:
8 rounds NFT
Carry 35# (est) bags of mulch 250 feet uphill from driveway. Last 2 rounds were 50# sand bags.
OLY lifting with Eddie
OTM x 8 clean high pull + power clean 65#-120#
5×3 push jerks 75, 85, 95, 105, 110. (2@ 115#)
OT 2:30 x 6: 1 power clean 2 push jerks
85#, 95#, 105#, 115# (failed 1 pj), 110#, 110#
QOD: My first job was at Dairy Queen (age 14).
1.8 mile run/100 cal bike
to warm up for:
OLY WITH EDDIE!!!
OTM x 8 clean high pull + power clean 85-130
5×3 push jerks: 95, 105, 110, 115 120
OT 2:30 x 6: 1 power clean +2 push jerks: 105, 110, 115, 120, 125, 130- failed second jerk 🤦🏻♀️
I LOVE this class! So much of CF is doing everything fast, and it’s so great to just slow down and lift. I look forward to this class every week!! Thanks, Eddie!
35#
14+3
A.m
Warmup 150 walking lunges w/14#medball held in various positions.
Rainshower (5/22 WOD)
Amrap 10
Upladder
2/2, 4/4…..
Hang 35# DB C+J
V-up
16’s round complete +15
(Completed 18’s round@11:16)
Bike to/from work
P.m
3.15 miles run @24:25
1.05 loops @ 9:08, 7:39, 7:38
Qod: Neighborhood Papergirl via bicycle with satchel. 8years old. Though Sunday papers…Ma would drive😁
Rest day:
1 mile run/Tabata
Rest Day
First Job was Chadwicks…old ice cream store in Lexington—-