WOD

For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts 155/225 M110/165
50 Hand Release Push-ups
1,000/800 Meter Row

 

GENERAL WARM-UP

Row or Run Warmup

2 Minutes Easy

30 Seconds Each

Active Samson
Knuckle Drags
Alternating Bird Dogs
Push-up to Down Dog
Shoulder Taps
Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Table Top Stretch: 1 Minute

Active Twisted Cross: 1 Minute

 

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Quads
  • Hamstrings
  • Lower Back
  • Upper Back

WORKOUT VARIATIONS

HOME GYM

For Time:
100 Step Back Lunges
50 Hand Release Push-ups
30 Double Dumbbell Deadlifts
50 Hand Release Push-ups
100 Step Back Lunges

 

MODIFICATIONS

DEADLIFTS

  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts
  • Odd Object Deadlifts
  • Kettlebell Deadlifts

HAND RELEASE PUSH-UPS

  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups

ROW

  • 800 Meter Run
  • 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]

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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