Happy Monday! We know the weather is changing and its getting colder and it might rain soon. We will have shelter from the rain. You can work out inside if you choose but you must wear a mask. Todays WOD is perfect for half indoor, half outside! We will continue to be thankful for what we CAN do and for our healthy bodies! Yeah for fitness!!
WOD
5 Rounds:
21 Wallballs 14/20
18 Alternating Dumbbell Power Snatches 35/50 M25/40
15 Box Jumps 20/24
12 Toes to Bar
GENERAL WARM-UP
40 Seconds Each
Box Step-ups
Slow Air Squats
Single Dumbbell Goblet Squats (Light Weight)
Down Dog
Lateral Hops Over Dumbbell
Single Dumbbell Deadlifts (40 Seconds Each)
Hollow Hold
Arch Hold
Straight Leg Sit-ups
MOBILITY
Couch Stretch: 1 Minute Each Side
AFTER PARTY
3 RDNS
WORKOUT VARIATIONS
HOME GYM
5 Rounds:
21 Single DB Thrusters 35/50 M 25/40
18 Alternating Dumbbell Power Snatches
12 Toes to DB
MODIFICATIONS
21 WALLBALLS
- 21 Jumping Air Squats
- 21 Single Dumbbell Goblet Squats
- 21 Medicine Ball Squat Cleans
18 ALTERNATING DUMBBELL POWER SNATCHES
- 18 Odd Object Ground to Overhead
- 18 Kettlebell Swings
- 18 Slamballs
15 BOX JUMPS
- 30 Jumping Lunges
- 30 Single Dumbbell Reverse Lunges
12 TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbow/Chest/Waist
- 12 Toes Raises
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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
