WOD
AMRAP 4:
27/21 Calorie Row
21 Power Snatches 55/75 M 45/75
21 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
15 Power Snatches 65/95 M-55/85
15 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
9 Power Snatches 85/115 M-65/95
9 Bar Facing Burpees
GENERAL WARM-UP
Row Warmup
2 Minutes Increasing Intensity:
50 Seconds Easy
40 Seconds Moderate
30 Seconds Moderate-Fast
30 Seconds Each
Active Spidermans
Lateral Hops Over Barbell
Squat to Stands
Forward and Back Hops Over Barbell
Slow Burpees
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Chest Stretch on Floor: 45 Seconds (Actively Moving)
Front Rack Stretch: 45 Seconds
Forearm Stretch: 45 Seconds
AFTER PARTY
3 RNDS:
14 Floor Press
14 Double Dumbbell Bent Over Row
14 Front Raises with DB or Bumper plate
WORKOUT VARIATIONS
HOME GYM
3 Rounds x AMRAP 4:
21 Shuttle Runs (10 Meters)
21 Alternating Dumbbell Power Snatches (50/35)
21 Dumbbell-Facing Burpees
Rest 4 Minutes Between
MODIFICATIONS
POWER SNATCHES
- Alternating Dumbbell Power Snatches (Equal Reps)
ROW
- If Using Assault Bike, Echo Bike, or Ski Erg:
- Round 1: 21/15
- Round 2: 15/9
- Round 3: 9/6
- Equal Rep Bike Erg or Schwinn Bike
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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- 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