WOD

3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry 35/50 M25/40
100′ Walking Lunge

 

GENERAL WARM-UP

2 Rounds

1 Minute Row
30 Seconds Active Samson
30 Seconds Side Plank (Each Side)
30 Seconds Single Dumbbell Deadlifts (Each Side)

Performed with Lighter Dumbbell

MOBILITY

Dumbbell Ankle Stretch: 30 Seconds Each Side

Forearms Stretch: 30 Seconds

 

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Forearms
  • Hamstrings
  • Quads
  • Glutes

WORKOUT VARIATIONS

HOME GYM

3 Rounds For Time:
800 Meter Run
200 Meter Farmers Carry 35/50 M25/40
100′ Walking Lunge

 

MODIFICATIONS

1,000 METER ROW

  • 1,000 Meter Row
  • 2,000 Meter Bike Erg
  • 800 Meter Ski Erg
  • 50/35 Calorie Assault or Echo Bike
  • 80/60 Calorie Schwinn Bike
  • 600 Meter Trueform or Air Runner
  • 60 Shuttle Runs [10 Meters]

200 METER FARMERS CARRY

  • Single Dumbbell Farmers Carry
  • Odd Object Farmers Carry
  • Barbell Front Rack Carry
  • Side Plank (1 Minute Each Side)

100′ WALKING LUNGE

  • 40 Reverse Lunges
  • 40 Jumping Lunges

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Check out our outdoor and Zoom class schedule!

MONDAY

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

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

TUESDAY

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

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

WEDNESDAY

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

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

THURSDAY

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

ZOOM- 9AM

CONCRETE JUNGLE GYM- 6PM

 

FRIDAY

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

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 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\