WOD
For Time:
3 Rounds:
15 Front Squats 65/95 M-55/85
25 Double Unders
800 Meter Run
3 Rounds:
12 Thrusters 65/95 M-55/85
25 Double Unders
800 Meter Run
3 Rounds:
9 Hang Squat Clean Thrusters 65/95 M-55/85
25 Double Unders
GENERAL WARM-UP
1 Minute Each
Easy Run
Easy Single Unders
30 Seconds Each
Lateral Squats
Arm Circles (15 Forward + 15 Back)
Wall Squats
Down Dog
Air Squats
Double Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 60 Seconds
Front Rack Stretch: 45 Seconds
Forearms Stretch: 30 Seconds
AFTER PARTY
3 RDNS
30 Russian Twists
30 Penguin
30 Bicycle
WORKOUT VARIATIONS
HOME GYM
For Time:
3 Rounds:
15 Dumbbell Front Squats 35/50 M 25/40
25 Double Unders
800 Meter Run
3 Rounds:
12 Dumbbell Thrusters
25 Double Unders
800 Meter Run
3 Rounds:
9 Dumbbell Hang Squat Clean Thrusters
25 Double Unders
MODIFICATIONS
FRONT SQUAT
- Double Dumbbell Front Squats
- Single Arm Dumbbell Front Squats
- Dumbbell Goblet Squats
- Odd Object Front Squats
- Wallballs
- Air Squats
- Jumping Air Squats
DOUBLE UNDERS
- Reduce Reps
- 40 Single Unders
- 30 Second Time Caps
- 25 Double Taps
- 40 Line Hops
- 25 Over-and-Back Dumbbell Hops
RUN
- 1000/800 Meter Row
- 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
Log in for ZOOM- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
