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

______________________________

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\