WOD

18 Min AMRAP :
20 Single Dumbbell Alternating Power Snatches 35/50 M25/40
20 Box Jump Overs 20/24
20 Single Dumbbell Hang Clean & Jerks 35/50 M25/40
400 M Run

GENERAL WARM-UP

Run Warmup

2 Minutes Easy

Box Warmup

1 Minute Box Step-ups

30 Seconds Each

Knuckle Drags
Active Samson
Active Spidermans
Alternating Bird Dogs
Push-up to Down Dog
Side Plank (15 Seconds Each)

MOBILITY

Pigeon Pose on Box: 2 Minutes Each Side

Child’s Pose on Box: 1 Minute

 

AFTER PARTY

3 RDNDs

10 Mixed Grip Push Ups- Alternate each rep with a little hop (like a jumping lunge but push up version)
20 Box Dips or Tricep Extensions
WORKOUT VARIATIONS

HOME GYM

AMRAP 18:
20 Single Dumbbell Alternating Power Snatches 35/50 M25/40
20 Box Jump Overs 20/24 or DB Jump Overs
20 Single Dumbbell Hang Clean & Jerks 35/50 M25/40
400 M Run

MODIFICATIONS

DUMBBELL POWER SNATCHES

  • Kettlebell Swings
  • Plate Ground To Overhead
  • Light Barbell Power Snatches

BOX JUMP OVERS

  • Line Hops
  • 2x Double Unders
  • Squat Jumps

DUMBBELL HANG POWER CLEAN AND JERKS

  • Kettlebell Swings
  • Plate Ground To Overhead
  • Light Barbell Clean And Jerks

400 M RUN

  • 20/14 Calorie Row/Bike Erg
  • 15/12 Calorie Assault or Echo Bike
  • 15/12 Calorie Air Run
  • 20 Burpees

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All outdoor classes are also available via Zoom!

MONDAY

Outdoor & Zoom- 5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

TUESDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

WEDNESDAY

Outdoor & Zoom-  5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

THURSDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 6PM

 

FRIDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

 

SATURDAY

Outdoor & Zoom- 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/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09