WOD
For Time:
500 Meter Bike/200 M Run, 21 Deadlifts 155/225 M110/165
500 Meter Bike/200 M Run, 42 Hand Release Push-ups
500 Meter Bike/200 M Run, 15 Deadlifts 155/225 M110/165
500 Meter Bike/200 M Run, 30 Hand Release Push-ups
500 Meter Bike/200 M Run, 9 Deadlifts 155/225 M110/165
500 Meter Bike,/200 M Run 18 Hand Release Push-ups
GENERAL WARM-UP
Bike or Run Warmup
2 Minutes Easy
30 Seconds Each
Shoulder Taps
Alternating Bird Dogs
Inchworm to Push-up
Side Plank (15 Seconds Each Side)
Glute Bridge
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Turn Back Stretch on Wall: 1 Minute Each Side
Pigeon Pose + Wrist Stretch: 90 Seconds Each Side
AFTER PARTY
10-8-6-4-2
WORKOUT VARIATIONS
HOME GYM
200 Meter Run, 42 Double Dumbbell Deadlifts
200 Meter Run, 42 Hand Release Push-ups
200 Meter Run, 30 Double Dumbbell Deadlifts
200 Meter Run, 30 Hand Release Push-ups
200 Meter Run, 18 Double Dumbbell Deadlifts
200 Meter Run, 18 Hand Release Push-ups
MODIFICATIONS
DEADLIFTS
- Double Dumbbell Deadlifts (2x Reps)
HAND RELEASE PUSH-UPS
- Reduce Reps
- Knee Hand Release Push-ups
- Elevate Hands to Box
BIKE
- 200 Meter Run
- 250 Meter Row
- 250 Meter Ski
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Come join in the outdoor fun! If you wanna join us via Zoom, just text us through 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
