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add on unattended open gym including nights, weekends, and holidays
Clamtown CF – Location – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Every min (6:00)
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
– into –
3 sets
10 Goblet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms
2. Workout Prep
set 1:
2 Rope Pull-Ups (1 each arm)
10 Sec. Ski Erg (workout pace)
5 Back Squats (light)
– rest –
set 2:
1 Half Rope Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (moderate)
– rest –
set 3:
1 Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (workout weight)
Workout
Workout (Time)
Nashville Hot
Freedom (RX’d)
2:00 Amrap
2 Rope Climbs (Or 8 Strict pull Ups)
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
-rest 1:00 between sets-
4th round and on extend to 3 minutes.
Go until 75 reps of Back Squats are complete.
Independence
2:00 Amrap
1 Rope Climb (or 4 strict pull ups)
8/7 Calorie Ski or Row
Max Rep Back Squats (95/65)
-rest 1:00 between sets-
4th round and on extend to 3 minutes
Go until 75 reps of Back Squats are complete
Liberty
2:00 Amrap
10 Jumping Pull Ups
8/7 Calorie Ski or Row
Max Rep Air Squats
-rest 1:00 between sets-
4th round and on extend to 3 minutes
Go until 75 reps of Air Squats are complete
Targets:
Target time: 10-12 minutes
Time cap: 18 minutes
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
