Monday 04/04
Fresh new week, let’s get after it!
Strength- Every 90s x 6 sets
3 Power Cleans
Build to a heavy set
WOD- For Time
15 Hang Power Cleans (185/135)
750m Row
12 Hang Power Cleans
500m Row
9 Hang Power Cleans
250m Row
Friday 04/01
An email went out yesterday with all the Spring Fling info, if you did not receive it please let us know (contact@cfundertow.com)
Body Armor- 4 Rounds
5 Tempo Deadlifts
10 Bird Dogs ea side
15 Glute Bridges
:30 Handstand hold
WOD- 2RFT
10 Bar Muscle Ups (25 pull ups)
20 Lateral Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)
Thursday 03/31
Strength- Every 2:00 x 5sets
5-5-5-5-5 Push Jerks
build to a heavy set
WOD- For Time
27-21-15-9
Cal Row
Push Jerks (135/95)
Wednesday 03/30
We are just ONE MONTH away from our first annual Spring Fling in-house competition! Details will be emailed later this week as well as the shirt design, but there will be a signup sheet in the lobby this evening!
Strength- Every 90s x 8 sets
2-2-2-2-1-1-1-1 Squat Snatch
build based off feel
WOD- 5RFT
15 T2B
50 DU (75 singles)
15-12-9-6-3 Power Snatch (115/85)
Tuesday 03/29
Max out day!!! A great chance to find your true 1RM esp for future percentage work.
Spring Fling info and sign up sheet coming out this week!
Strength- BACK SQUAT
Working Sets 3-3-2-2-1-1 (every 2:00)
from 10:00-20:00 establish a new 1RM
WOD- 3RFT
500m/400m Row
12-9-6 Wall Walks