WOD
For Time:
2,000 Meter Row
150 Double Unders
100 Burpees
1 Minute Each
Easy Row
Down Down to Up Dog
Easy-Moderate Row
Single Unders
Moderate Row
Active Spidermans + Hamstring Stretch
MOBILITY
Calf Stretch on Post: 1 Minute Each Side
AFTER PARTY
3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Side Crunches (each side)
3 Sets of 9: V-Ups
Rest 1:00-1:30 Between Each Set
WORKOUT VARIATIONS
HOME GYM
For Time:
1 Mile Run
150 Double Unders
100 Burpees
MODIFICATIONS
2,000 METER ROW
- 1 Mile Run
- 1,600 Meter Ski Erg
- 4,000 Meter Bike Erg
- 100/75 Calorie Assault or Echo Bike
- 150/120 Calorie Schwinn Bike
- 1,200 Meter Air Runner or Trueform
150 DOUBLE UNDERS
- Reduce Reps
- Single Unders
- 3-4 Minutes of Practice
- 150 Double Taps
- 225 Line Hops
- 75 Over-and-Back Dumbbell Hops
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
