Announcements
add on unattended open gym including nights, weekends, and holidays
Clamtown CF – Location – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Banded 7’s + Hip Halo
-into-
10:00 Amrap
100m Run (build in pace)
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Pike Push Ups
10 Deadbugs
2. Workout Prep
2 sets: (with partner)
100m Partner Run
5 Synchro Wall Balls
2 Handstand Push Ups (each)
Workout
Workout (Time)
Potato Salad
Freedom (RX’d)
Teams of 2
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups
(KG conv: 9/6 WB)
Independence
200m Partner Run
20 Synchro Wall Balls (14/10)
32 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (14/10)
24 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (14/10)
16 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (14/10)
8 Handstand Push Ups
(KG conv: 6/4 WB)
Liberty
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
40 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
30 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
20 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
10 Dumbbell Push Press (light)
Target time: 15-17 minutes
Time cap: 22 minutes
Option 1: Gymnastics Skill Work
Double Unders: Week 1 Day 2 (AMRAP – Reps)
Single Under Practice:
On a running 2 minute clock:
Accumulate the largest UNBROKEN set of Single Unders.
Athletes will work for the ENTIRE 2 minutes.
* If you trip up, start a new attempt and begin counting at 1-2-3…again. We are looking for the largest set of unbroken reps achieved within the two minute window.
Advanced option: finding the largest number of unbroken double-unders in a two-minute window.
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Back and Biceps (Checkmark)
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Seated Straight Bar Row @ Moderate weight – maintain control and quality
10 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
