We are loving these outside WOD’s and are so happy to see your faces! Below is the schedule for the week.

MONDAY 7/6

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

TUESDAY 7/7

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

WEDNESDAY 7/8

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

THURSDAY 7/9

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

FRIDAY 7/10

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

SATURDAY 7/11

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

No video today ūüôā you guys got this! Have a great workout!

For Time:
50 Shuttle Runs [10 Meters]
200 Meter Farmers Carry 35/50
5 Minute Front Plank- break as needed, accumulate 5 min
200 Meter Farmers Carry 35/50
50 Shuttle Runs [10 Meters]

FARMERS CARRY

Short & Choppy

While we wanted long drives on the machines, we aren’t looking for long steps on the farmers carry. The best approach here is to take short, choppy steps with soft knees to keep the weight balanced. We’ll move from the heels to the toes with each step. The size of the step is relative to how tall athletes are, but it should feel like a comfortable and stable walking position. Going excessively too short is just as bad as going excessively too long. Find the natural, balanced length.

Posture

The weight of the DB is wanting to pull us forward into a rounded position. As we move forward, we have to fight gravity to stay upright. Pull the shoulders back and reach the head as far away from the DBs as you can. While it’s a more difficult position to hold, it’s the position we want to reinforce.

 

MODIFICATIONS

FARMERS CARRY

  • Single Arm Farmers Carry
  • Odd Object Farmers Carry
  • 1 Minute Side Plank (Each Side)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Quads
  • Hamstrings
  • Upper Back
  • Lower Back