WOD
AMRAP 5:
Buy-In: 150 Double Unders
15 Lateral Barbell Burpees
15 Overhead Squats 65/95 M-55/85
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
10 Lateral Barbell Burpees
10 Overhead Squats 85/115 M-65/95
Rest 5 Minutes
AMRAP 5:
Buy-In: 50 Double Unders
5 Lateral Barbell Burpees
5 Overhead Squats 95/135M-75/105
GENERAL WARM-UP
40 Seconds Each Station
Jumping Jacks
Active Samson
PVC Pass Throughs
Lateral Hops Over PVC
Active Spidermans
PVC Overhead Squats
Single Unders
Push-up to Down Dog
PVC Pass Throughs (More Narrow)
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Pec Stretch on Wall: 40 Seconds Each Side
Barbell Ankle Stretch: 1 Minute
AFTER PARTY
Tabata
Bicycle
Penguin
HOME GYM OPTION
AMRAP 5:
Buy-In: 150 Double Unders
15 Lateral Burpees Over Dumbbell
15 Double Dumbbell Front Squats 35/50 M25/40
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
10 Lateral Burpees Over Dumbbell
10 Double Dumbbell Front Squats 35/50 M25/40
Rest 5 Minutes
AMRAP 5:
Buy-In: 50 Double Unders
5 Lateral Burpees Over Dumbbell
5 Double Dumbbell Front Squats 35/50 M25/40
Use Any Modifications Listed Below
MODIFICATIONS
DOUBLE UNDERS
- Single Unders
- 150 Doubles: 225
- 100 Double: 150
- 50 Doubles: 75
- Practice Time Caps
- 150 Reps: 2:30
- 100 Reps: 2:00
- 50 Reps: 1:00
- Reduce Reps
- Double Taps
LATERALL BARBELL BURPEES
- Regular Burpees
- Lateral Dumbbell Burpees
OVERHEAD SQUATS
-
- Single Dumbbell Overhead Squats
- Single Dumbbell Goblet Squats
- Single Dumbbell Thrusters
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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
