Push jerks

“If you want to improve, be content to be thought foolish and stupid.” - Epictetus

Strength - every 2:00 Push Jerk

  • 5 push jerks @ about 70%, increase based off feel

  • 4 push jerks

  • 3 push jerks

  • 2 push jerks

  • 1 push jerks

WOD- 7 min ladder

  • 3 Deadlifts + 3 Hang Power Cleans + 3 Push Jerks (115/80)

  • 6 DL + 6 HPC + 6 PJ

  • 9 DL + 9 HPC + 9 PJ

  • Continue adding 3 reps until time is up

5 days!

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Our holiday party is quickly coming up! This Saturday at 7:30pm we’d love to see you! It is potluck style and if you would like to bring something write it in on the sheet below so we don’t have tooooo many doubles…

https://docs.google.com/spreadsheets/d/1XurJ0UCXnYNYcn4teC3KC_h0VIisAKQW4U8M4PKRldI/edit?usp=sharing

Strength - Every 2:00 Squats

  • 6 Back Squats @ 75%

  • 4 BS @ 80%

  • 3 BS @ 85%

  • 2 BS @ 90%

  • 5 Front Squats @ 75%

  • 5 FS @ 80%

  • 5 FS @ 85%

WOD - For Time

  • 60 DU

  • 30 Alt. DB Snatches (50/35)

  • 60 DU

  • 30/21 Cal Row

  • 60 DU

  • 30 T2B

  • 60 DU

  • 30/21 Cal Row

  • 60 DU

  • 30 Alt. DB Snatches

Last day to pre-order

Today is the last day to pre-order our winter apparel! If you cannot fill out the sheet please email us. contact@cfundertow. Don’t miss out!

https://docs.google.com/spreadsheets/d/1Gsk2WV2PdAgDKaZflnjV1jj4ITwjb3Vau0Th4VMuHS0/edit?usp=sharing

Our Holiday Party is coming up very soon!! If you want to bring a dish please use the google sheet below to fill out what you wish to bring so we don’t have doubles. Do not feel obligated to bring anything.

https://docs.google.com/spreadsheets/d/1XurJ0UCXnYNYcn4teC3KC_h0VIisAKQW4U8M4PKRldI/edit?usp=sharing

Skill - Alt OTM x 12

  • Even: 20/15 Cals

  • Odd: 6 Burpee Box Jumps + 10 Pull Ups

WOD - 2 RFT

  • 20 Power Cleans (135/95)

  • 25 Burpees

  • 400m Run

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Diane

Benchmark WOD today called “Diane”! Note your weight, time, and modifications to see how you’ve improved for the next time we complete this wod

Pre-order ends TOMORROW night!!! Don’t miss out…If you cannot access the sheet email us your order contact@cfundertow.com

https://docs.google.com/spreadsheets/d/1Gsk2WV2PdAgDKaZflnjV1jj4ITwjb3Vau0Th4VMuHS0/edit?usp=sharing

Strength - OTM x 10 - Tempo Snatch

  • 60, 65, 70, 75% of 1RM

WOD - “Diane” 21-15-9

  • Deadlifts (225/155)

  • HSPU

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