We are loving these outside WOD’s and are so happy to see your faces! Below is the schedule for the week.
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
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Concrete Jungle Gym– Register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
WOD in The Gerstle Park is limited to 9 people, you can register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219799&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
GENERAL WARM-UP
30 Seconds
Active Samson
Down Dog
PVC Pass Throughs
DB Step-Overs
Push-up to Down Dog
PVC Pass Throughs
DB Step-Overs fast
Inchworms to Push-up
PVC Pass Throughs
MOBILITY
Child’s Pose: 40 Seconds
Front Rack Stretch: 40 Seconds
Wrist Stretch: 40 Seconds
WOD
For Time:
15 Double Dumbbell Push Press 35/53
150′ Walking Lunge (Unloaded)
12 Double Dumbbell Push Press
100′ Walking Lunge (Unloaded)
9 Double Dumbbell Push Press
50′ Walking Lunge (Unloaded)
Directly Into…
15 Double Dumbbell Push Jerks 35/53
15 Over-and-Back Dumbbell Hops
12 Double Dumbbell Push Jerks
12 Over-and-Back Dumbbell Hops
9 Double Dumbbell Push Jerks
9 Over-and-Back Dumbbell Hops
AFTER PARTY
Body Armor
4 Rounds:
:30 Seconds Max Banded Good Mornings (or DB Good Am’s)
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts (or DB Bent Over Flies)
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest
