WOD
[0:00 – 10:00]
1 Mile Run
Max Clean and Jerks 95/135 M75/105
[10:00 – 13:00]
Rest
[13:00 – 20:00]
800 Meter Run
Max Power Snatches 85/115 M65/95
[20:00 – 23:00]
Rest
[23:00 – 27:00]
400 Meter Run
Max Thrusters 65/95 M55/85
GENERAL WARM-UP
Warmup Run
400 Meters Easy
30 Seconds Each
Active Samson
PVC Pass Throughs
Glute Bridges
PVC Overhead Squats
Inchworm to Push-ups
PVC Thrusters
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 1 Minute
Overhead Wall Stretch: 1 Minute
WORKOUT VARIATIONS
HOME GYM
AMRAP 10:
1 Mile Run
Max Single Dumbbell Clean and Jerks 35/50 M25/40
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Alternating Dumbbell Power Snatches
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Single Arm Dumbbell Thrusters
MODIFICATIONS
1 MILE RUN
- 2,000 Meter Row
- 1,600 Meter Ski Erg
- 4,000 Meter Bike Erg
- 100/75 Calorie Assault or Echo Bike
- 150/120 Calorie Schwinn Bike
- 1200 Meter Air Runner or Trueform
800 METER RUN
- 1,000 Meter Row
- 2,000 Meter Bike Erg
- 800 Meter Ski Erg
- 50/35 Calorie Assault or Echo Bike
- 80/60 Calorie Schwinn Bike
- 600 Meter Trueform or Air Runner
- 60 Shuttle Runs [10 Meters]
400 METER RUN
- 500 Meter Row
- 1000 Meter Bike Erg
- 400 Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/28 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
CLEAN AND JERKS
- Double Dumbbell Power Clean and Jerks
- Single Dumbbell Power Clean and Jerks
- Odd Object Power Clean and Jerks
- Box Jumps
POWER SNATCHES
- Dumbbell Power Snatches
- Odd Object Ground to Overhead
- Kettlebell Swings
- Slamballs
THRUSTERS
- Double Dumbbell Thrusters
- Single Arm Dumbbell Thrusters
- Dumbbell Goblet Thrusters
- Odd Object Thrusters
- Wallballs
- Jumping Air Squats
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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
