Tuesday 06/11
Strength - Every 2:30 x 5 Rds
5 Push Press
10 DB Rows ea. arm
WOD - 4RFT
400m Run
20 Wallballs (20/14)
20 KB Swings (53/36)
2 Rope Climbs
Monday 06/10
This Sunday - Fathers Day - June 16th - 8:00am class only, no open gym
Strength - Every 2:00 x 5 Sets
3 Deadlifts
Build to a heavy unbroken set
WOD - For Time
21-15-9
Deadlifts (225/155)
HSPU
T2B
3x DU
Friday 06/07
As we’re heading into the summer months we just wanted to post a friendly reminder to keep hydrated all day! Yes… even hours BEFORE your workout. Listen to your body and at any point you become light headed or dizzy please stop training and inform a coach.
Strength Day
Part 1 - Split Squats
Every 2:30 x 6 Sets
8 Split Squats Ea. Leg
Part 2 - Clean & Jerk
Every 90s x 12 Sets
Sets 1-6 = 2 Clean & Jerks
Sets 7-12 = 1 Clean & Jerk
Build based off feel
Thursday 06/06
Skill/Midline - OTM x 10 mins
Even : 25 Sit ups
Odd : 50ft Handstand Walk
WOD - For Time
500m Row
20 Pull-ups
20 Box Jump Overs (24/20)
Rest 2:00
500m Row
15 C2B
15 Box Jump Overs
Rest 2:00
500m Row
10 BMU
10 Box Jump Overs
Wednesday 06/05
If you missed Allie from Clio Therapeutics yesterday she’s offering a special for Undertow members. If you pre-book a medical or sports massage you’ll get $15 off your first visit! Check out and give her a follow on Instagram @cliotherapeutics
Strength - Every 2:00 x 8 Sets
Bear Complex
Build to a heavy unbroken complex
1BC = 1 Power Clean + 1 Front Squat + 1 S2OH + 1 Back Squat + 1 BTH S2OH
WOD - 10 min AMRAP
1 Bear Complex (135/95)
100m Run
IF you complete 10 rounds before 10 minutes your score will be time
