WOD
For Time:
800 Meter Run
20 Power Snatches 85/115 M-65/95
20 Pull-ups
800 Meter Run
20 Clean & Jerks 85/115 M-65/95
20 Pull-ups
800 Meter Run
20 Thrusters 85/115 M-65/95
20 Pull-ups
GENERAL WARM-UP
Warmup Run
400 Meters Easy
2 Rounds
30 Seconds Active Samson
30 Seconds PVC Pass Throughs
30 Seconds Barbell Bent Over Rows
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Single Arm Lat Stretch on Wall: 45 Seconds (Each Side)
Table Top Stretch: 45 Seconds
HOME GYM OPTION
For Time:
800 Meter Run
40 Single Dumbbell Power Snatches 35/50 M25/40
20 Dumbbell Plank Rows
800 Meter Run
40 Single Dumbbell Clean & Jerks
20 Dumbbell Plank Rows
800 Meter Run
40 Single Dumbbell Thrusters
20 Dumbbell Plank Rows
Use Any Modifications Listed Below
MODIFICATIONS
RUN
- 1,000/800 Meter Row
- 2,000/1,600 Meter Bike Erg
- 800/600 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]
SNATCHES
- Alternating Single Arm Dumbbell Snatches (40)
CLEAN AND JERKS
- Alternating Single Arm Dumbbell Clean and Jerks (40)
THRUSTERS
- Single Arm Dumbbell Thrusters (20 Each Side)
PULL-UPS
- Reduce Reps
- Ring Rows
- Banded Pull-ups
- Strict Pull-ups (10)
- Dumbbell Plank Rows (20)
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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
