WOD
For Time:
50 Wallballs 14/20
50 Box Jumps 20/24
50 Wallballs
On the Minute [Starting at 0:00]:
5 Deadlifts 155/225- M110/165
GENERAL WARM-UP
30 Seconds Each
Medicine Ball Deadlifts
Glute Bridges
Box Step-ups (Lower Box)
Squats to Medicine Ball
Glute Bridge Walkouts
Box Step-ups (Higher Box)
Medicine Ball Slams
Inchworm to Push-up
Box Jump (Step Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Calf Stretch on Post: 1 Minute Each Side
Barbell Ankle Stretch: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
AFTER PARTY
3 RDNS
10 Front Rack Step Ups
15 Sumo Straight Leg Deadlifts
HOME GYM OPTION
For Time:
50 Single DB Cleans (like a MB Clean) 35/50 M25/40
50 Lateral Hops Over DB (2=1 🙂 (100)
50 Single DB Cleans (like a MB Clean)
On the Minute [Starting at 0:00]:
10 Single Dumbbell Deadlifts (5 Each)
MODIFICATIONS
WALLBALLS
- 100 Jumping Air Squats
- 50 Single Dumbbell Goblet Squats
- 50 Medicine Ball Squat Cleans
- 50 Thrusters
- 50 Single Dumbbell Thrusters
BOX JUMPS
- Jumping Lunges (100)
- Lateral Hops Over Barbell (100)
DEADLIFTS
- 10 Double Dumbbell Deadlifts
- 10 Single Dumbbell Deadlifts (5 Each)
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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
