Announcements
MEMBERS- Use this link to add your friend’s info for Bring a Friend month! https://go.clamtownchallenge.com/baf-July2024
COACHES ONLY- Use this link ONLY if friend was not able to sign up before coming to class https://clamtown.wodify.com/OnlineSalesPortal/ViewSchedule.aspx?LocationId=5367&IsMobile=False&OnlineMembershipId=71510
Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Cossack Squats
30-second Single Unders
5 Bird Dogs (each side)
5 Suitcase Deadlifts (each)
2. Workout Prep
2 sets:
3 Burpee Deadlifts
10 Double Unders
Workout
Mockingjay (Time)
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set
(KG conv: 22.5/15 DBs)
Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x35s/25s)
25 Double Unders after each set
(KG conv: 15/10 DBs)
Liberty
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts (light)
10/8 Calorie Air Bike
Target time: 8-10 minutes
Time cap: 14 minutes
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 2:00 between rounds-
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×10 Open Book
20 Scorpion Kicks
1 Min Calf and Big Toe Stretch
