WOD
15 Min AMRAP
15 DB Squat Jumps 35/50 M25/40
15 DB Swings
15 DBSDHP
100 M Run
immediately into:
7 Min AMRAP
7 Single DB Devils Press Complex 35/50 M 25/40
100 M Run after 7 Completed Complexes
Single DB Devils Press Complex =
Single Devils Press (Burpee to single db Snatch)
Single DB OH Reverse Lunge
Repeat that sequence on the other side to complete 1 Rep
If Doing 21.3 & 21.4 on Sunday- Reduced Reps of all:
7 front squats
15 toes-to-bars
7 thrusters
Then, rest 1 minute before continuing with:
7 front squats
15 chest-to-bar pull-ups
7 thrusters
Then, rest 1 minute before continuing with:
7 front squats
15 bar muscle-ups
7 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
65/95 lb. M45/65 for the front squats and thrusters
Time cap: 8 min … or 15 min.
AND THEN: Complete the following complex building within 3 attempts with the goal of discovering your starting weight attempt in the real 21.4 :
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
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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
