WOD

On the 2:00 x 10 Rounds:
30 Double Unders
5 Power Snatches 85/115 M65/95
100 M Run

  • Rest until the top of the 2:00

GENERAL WARM-Up

30 Secondas Each

Easy Row
Easy Single Unders
PVC Around the Worlds

Moderate Row
Quick Single Unders
PVC Pass Throughs

Faster Row
High Single Unders
PVC Cuban Press

Barbell Warmup

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

 

MOBILITY

Couch Stretch: 2 Minutes Each Side

Barbell Thoracic Opener: 1 Minute

WORKOUT VARIATIONS

HOME GYM

On the 2:00 x 10 Rounds:
30 Double Unders
5 Double Dumbbell Power Snatches
100 M Run

  • Rest until the top of the 2:00

MODIFICATIONS

DOUBLE UNDERS

  • Reduce Reps
  • Single Unders (45)
  • Practice Time Caps (30 Seconds)
  • Double Taps
  • Line Hops
  • Over-and-Back Dumbbell Hops

POWER SNATCHES

  • Dumbbell Snatch
  • Odd Object Ground to Overhead
  • Kettlebell Swings
  • Slamballs

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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