WOD

For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks  35/50 M25/40
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks

After Each Round:
100 Meter Single Dumbbell Farmers Carry

 

GENERAL WARM-UP

1 Round

1 Minute Easy Single Unders
1 Minute Down Dog
1 Minute Side Plank (30 Seconds Each)

40 Seconds Quick Single Unders
40 Seconds Down Dog
40 Seconds Side Plank (20 Seconds Each)

20 Seconds High Single Unders
20 Seconds Down Dog
20 Seconds Side Plank (10 Seconds Each)

MOBILITY

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

 

AFTER PARTY

3 RDNS
20 Toes 2 DB
20 Leg Lifts over DB
20 Weighted Sit Ups
20 London Bridges
20 Toe Touch + K2E + Knee cross body

WORKOUT VARIATIONS

HOME GYM

For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks

After Each Round:
100 Meter Single Dumbbell Farmers Carry

 

MODIFICATIONS

DOUBLE UNDERS

  • Reduce Reps (See Stimulus)
  • Single Unders (See Stimulus)
  • Practice Time Caps (See Stimulus)
  • Double Taps (Equal Reps)
  • Line Hops (Equal Reps)
  • Over-and-Back Dumbbell Hops (1/2 Reps)

SINGLE DUMBBELL HANG CLEAN AND JERKS

  • Equal Reps Odd Object Ground to Overhead
  • Equal Reps Kettlebell Swings
  • Equal Reps Slamballs

100 METER FARMERS CARRY

  • Kettlebell or Odd Object Farmers Carry
  • 30 Second Side Plank (Each Side)

______________________________

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- 7AM & 8:30AM

NO ZOOM

 

FRIDAY

CONCRETE JUNGLE GYM- 8 & 9AM

NO ZOOM

 

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\