WOD
On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of “DT” 105/155 M- 80/115
1 Round of “DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
GENERAL WARM-UP
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Forearms Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Pec Stretch on Wall: 1 Minute Each Side
HOME GYM OPTION
On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of DB “DT”
1 Rounds of “Dumbbell DT”
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks
MODIFICATIONS
RUN
- 500/400 Meter Row
- 1,000/800 Meter Bike Erg
- 400 Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/30 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
BARBELL MOVEMENTS
- Same Movements with Dumbbells
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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
