Deadlift
Heavy Set of 3
WOD
For Time:
1,000 Meter Row
30 Deadlifts 155/225- M110/165
50 Lateral Barbell Burpees
GENERAL WARM-UP
Row or Run Warmup
2 Minutes Easy
30 Seconds Each
Glute Bridges
Active Spidermans
Single Leg Glute Bridges (30 Seconds Each)
Push-up to Down Dog
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
AFTER PARTY
Endurance Run
400 M Run
1 min Rest
300 M Run
:30 S Rest
200 m Run
score total time
WORKOUT VARIATIONS
HOME GYM
3 RDNS
12 Straight Leg Sumo Deadlift
12 Weighted Glute Bridge
WOD
For Time
800 M Run
30 Double DB Deadlift (or 40 SA DB DL-20 each side)35/50 M25/40
50 Burpee Over Dumbbell
MODIFICATIONS
1,000 METER ROW
- 800 Meter Run
- 2,000 Meter Bike Erg
- 800 Meter Ski Erg
- 50/35 Calorie Assault or Echo Bike
- 80/60 Calorie Schwinn Bike
- 600 Meter Trueform or Air Runner
- 60 Shuttle Runs [10 Meters]
30 DEADLIFTS
- 50 Double Dumbbell Deadlifts
- 30 Single Dumbbell Burpee Deadlifts
50 LATERAL BARBELL BURPEES
- 50 Regular Burpees
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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- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
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
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