WOD

For Time:
400 Meter Run, 40 Wallballs 14/20
400 Meter Run, 40 Power Snatches 45/65
400 Meter Run, 40 Pull-ups
400 Meter Run, 40 Overhead Squats
400 Meter Run, 40 Box Jumps 20/24
400 Meter Run, 40 Thrusters

GENERAL WARM-UP

Run Warmup

400 Meters Easy

30 Seconds Each

PVC Pass Throughs
Box Step-ups
PVC Overhead Squats
Hollow Hold
PVC Thrusters
Arch Hold

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

 

MOBILITY

Child’s Pose on Box: 1 Minute

Barbell Ankle Stretch: 1 Minute

 

WORKOUT VARIATIONS

HOME GYM

2 Rounds For Time:
400 Meter Run, 40 Single Arm Dumbbell Thrusters 35/50 M25/40
400 Meter Run, 20 Strict Pull-ups
400 Meter Run, 40 Dumbbell Hang Power Snatches

 

MODIFICATIONS

400 METER RUN

  • 500 Meter Row
  • 1,000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 300 Meter Trueform or Air Runner
  • 30 Shuttle Runs [10 Meters]

40 WALLBALLS

  • 40 Jumping Air Squats
  • 40 Single Dumbbell Goblet Squats
  • 40 Medicine Ball Squat Cleans

40 POWER SNATCHES

  • 40 Dumbbell Power Snatches
  • 40 Odd Object Ground to Overhead
  • 40 Kettlebell Swings
  • 40 Slamballs

40 PULL-UPS

  • Reduce Reps
  • 40 Banded Strict Pull-ups
  • 40 Ring Rows
  • 40 Inverted Bar Rows
  • 20 Renegade Rows
  • 40 Dumbbell Rows From Plank Position (20 Each Side)
  • 40 Barbell Bent Over Rows
  • 40 Double Dumbbell Bent Over Rows
  • 40 Single Dumbbell Bent Over Rows (20 Each Side)
  • 40 Odd Object Bent Over Rows

40 OVERHEAD SQUATS

  • 40 Front Squats
  • 40 Single Arm Dumbbell Overhead Squats (20 Each)
  • 40 Single Dumbbell Goblet Squats
  • 40 Wallballs
  • 40 Medicine Ball Squat Cleans
  • 40 Jumping Squats (2x Reps)

40 BOX JUMPS

  • 40 Jumping Lunges
  • 40 Reverse Lunges

40 THRUSTERS

  • 20 Double Dumbbell Thrusters
  • 40 Dumbbell Goblet Thrusters
  • 40 Odd Object Thrusters
  • 40 Wallballs
  • 40 Jumping Air Squats (2x Reps)

_________________________

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\