ROMWOD today at 9am! Be there!
Happy Sunday!
ROMWOD: 9am to 930am
Open Gym: 930am to 12pm
Guest Speaker Andrew Young: 12pm – 1230pm
AMRAP 10:
10 Deadlifts (225/155)
10 Abmat Sit-Ups
10 Burpees
Post Scores to Comments.
Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.
Sunday Funday
A lil’ RomWod action
AMRAP 10 – 205# made it to 6+14 rounds
practiced muscle-ups in sets of 3 for about 4 rounds and called it a day.
Romwod
3×10 KB press 35 ea side
3×10 KB push press 55 ea
1 snatch bal, 1 OHS built to 155
Congrats Amanda going solo on Fran!
20 Rep Back Squat @ 225 (started low today and will go up 5# every Sunday)
1 Snatch + 1 Pausing OHS up to 225
:30 on :30 off x 10 Air Dyne
Catching up:
Friday:
Amanda 9-7-5 squat snatch @135 and muscle ups then,
10-8-6-4-2 of power cleans at 165 w/ 10 strict TTB after each round
Saturday:
3 RFT of 500m row, 40 DU’s, 30 ab mat sit-ups, 20 ball slams, 10 strict ring dips. (First time doing dubs since knee injury. Ring dips were solid.). Then,
EMOM 10, first minute 2 front squats, second minute 8 back squats (205#)
Sunday:
100 cal assault bike cash in (7:03) then 100 pull-ups, 100 push-ups, 50 GHD’s, 100 air squats. Didn’t get the time but felt okay.
Trying to get healthy, miss y’all
Forgot second part of Friday workout:
AMRAP 7, 1 strict HSPU (my goat)+ 3 kipping HSPU’s, 8 rounds.
ROMWOD
Weighted Bulgarian Split Squats 2- 10# kb each hand, 10 ea side, x2
Shoulder Presses 20# kb 10 ea side, 30# kb 5 ea side
EMOM 10, 5 super inclined Ring Rows
Time under Tension: Back Squats – 5 reps ea 55#, 85#, 95#
Forgot to post yesterday:
2 rnds 25 Ab Mat Situps
Did the AMRAP at home:
115#
5+21
AMRAP 10: 4 + 24 @ 185
DLs felt heavy and slowed things down.
1RM deadlift @ 275 (10# PR, 285F)