Announcements add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6 min AMRAP 30-second Bike 5 Single Dumbbell Deadlift (each side) 5 Deadbugs (each side) 5 Birddogs (each side) 3 Up downs 2. […]
Mayhem Affiliate 09/22/2023 Read More »
Announcements add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets 30-second Jump Rope 5 Wall Ball Front Squats 5 Wall Ball Push Press 5
Mayhem Affiliate 09/21/2023 Read More »
Announcements add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 45-Second Row (build in pace) 5 Hand Release Push-ups 10 Alternating V-Ups 5 Up Downs 2. Workout Prep 3
Mayhem Affiliate 09/19/2023 Read More »
