Push Jerk
5-4-3-2-1
WOD
AMRAP 15:
30 Double Unders
15 Push Jerks 95/135 M75/105
30 Double Unders
15 Toes to Bar/Barbell
GENERAL WARM-UP
30 Seconds Each
Jumping Jacks
Knuckle Drags
Active Samson
Push-up to Down Dog
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Single Unders
Slow 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
AFTER PARTY
keep with this guys, its getting easier!
add 1 rep each time till you get to 10, then get the other side
1 Single Leg Side V-Up +1 Double Leg Side V-Up
2 Single Leg Side V-Up +2 Double Leg Side V-Up
3 Single Leg Side V-Up +3 Double Leg Side V-Up
WORKOUT VARIATIONS
HOME GYM
AMRAP 15:
30 Double Unders
15 Double Dumbbell Push Jerks
30 Double Unders
15 Weighted Sit-ups
MODIFICATIONS
PUSH JERK
- 15 Double Dumbbell Push Jerks
- 20 Single Dumbbell Push Jerks (10 Each)
TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbow/Chest/Waist
- Toe Raises
- 30 AbMat Sit-ups
DOUBLE UNDERS
- 45 Single Unders
- 30 Seconds of Practice
- Reduce Reps of Double Unders
- 30 Double Taps
*************************************
Come join in the outdoor fun! If you wanna join us via Zoom, just text us via the website and we will Zoom you in!
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
