Monday 04/11
Body Armor- 4RNFT
5 Rainbows ea side
:20 Handstand hold
10 Banded mornings
10 Bent over barbell rows
HERO WOD “DONNY”- For Time
21-15-9-9-15-21
Deadlifts (225/155)
Burpees
Friday 04/08
Strength- Every 2:00
6x6 Back Squats
65-70% of 1RM
WOD- For Time
500/400m Row
30 T2B
15 Clean & Jerks (135/95)
500/400m Row
20 T2B
10 C&J
500/400m Row
10 T2B
5 C&J
500/400m Row
Thursday 04/07
Just one week left to register for our first ever Spring Fling in-house competition!! If you’re having trouble finding a partner let us know asap!
Strength- Every 2:00 x 6 sets
3-3-3-3-3-3 Deadlifts
build based off feel
WOD- 12 min AMRAP
15/12 Cal Row
15 KB Swings (53/36)
10 Burpees over rower
Wednesday 04/06
Body Armor- 3RNFT
6-12 Strict Pull ups
6-12 Strict T2B
12 Supermans
12 DB Floor press
WOD- 3:00AMRAP + 1:00 Rest x5
3 Burpee Pull ups
6 Box Jump Overs (24/20)
9 Wallballs (20/14)
Tuesday 04/05
If you have signed up for the Spring Fling please let us know if you’d like your acct charged or if your portion will be cash please (contact@cfundertow.com)
Strength- Every 2:00
3-3-3-3-3 Front Squats
build based off feel
WOD- 20 min AMRAP
30 DU (45 singles)
20 Alt. DB Snatch (50/35)
30 DU
20 HSPU
30 DU
20 DB Front Rack Reverse Lunges