Saturday
Let’s get outside!!
i know we usually don’t post on Saturday but we have to keep ourselves busy!
Bike/Run/Walk- get outdoors for about 30 mins
*Or anything creative - tag us on social media or send us your fun pictures/videos!
Happy spring!
We can officially call it “Spring”! Looking for that warm weather though!
If you are unsure how far 400m is locally, we suggest run 1:00 and then turn back. The 400m runs are completed before each round
At home WOD- For time
21-15-9
400m Run
Object Jump overs
Squat Thrusts (burpee without the push up)
Alt. Cossack Squats
5 min amrap(s)
If you didn’t see our video on our social media pages check it out. We just announced that we’re going to release weekly challenges soon! Something to keep the fire going and keep your mind busy! Don’t forget to send/tag us in your at home wods! We’d love to see what you’re up to.
5min AMRAP
12 Plank Shoulder Taps (mod to knees)
12 Jumping Lunges (mod stationary)
-1 min Rest-
5min AMRAP
10 Push Ups (mod to knees or chair)
10 Jumping Squats (mod to airsquat)
-1 min Rest-
5min AMRAP
16 Russian Twists (use object of choice)
8 Glute bridges
Wednesday
At home WOD- alt OTM x 20 minutes (5 rounds)
Min 1= 20 Groiners
Min 2= 10 Burpees
Min 3= 20 Air Squats
Min 4= 40 sec Hollow hold (mod to tuck hold if needed)
-goal 20 sec rest at each minute
-modify reps as needed
Happy St pats day!
My dearest Undertow family, for those who haven’t seen the email here’s is all the info we can offer you below. We will keep everyone updated as soon as we hear of anything.
Due to New York State gov. all gyms are mandated to close as of 8pm Monday night.
We are not sure how long this closure will last, but will of course keep you updated.
We will continue to post "at home" workouts daily right here on our website, check out our social media pages to post your scores and keep that fire inside of us alive!! (Facebook & Instagram). If the weather cooperates we would love to meet at parks for bike rides or at the beach for body weight wods/runs. Fresh air heals the sole!
What does this mean for your membership? All memberships will continue to remain the same. Once your 6 month commitment is up you will receive a renewal e-mail as usual stating your expiration date. Everyone will have this time we are closed added on to extend your expiration date. For example, if your membership ends May 30th, but we were closed for 14 days, your new expiration date will be June 13th before the next payment for your renewal begins (if you choose to renew). If you have any questions please contact us.
Fingers crossed that we will be able to open up sooner than later!
Stay safe (and wash your hands)
At Home WOD- “Annie” For Time
50-40-30-20-10
DU
Sit Ups
Rx+ option: upon completing test 2:00 and then perform WOD back up from 10
If you do not have a jump rope complete jumping jacks.