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Clamtown CF – Location – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
3 sets
100m Run (build in pace)
6/5 Calorie Row (build in pace)
1 Zombie Rope (build in progression)
Workout
Workout (Time)
“The Great British Bake Off”
Freedom (RX’d)
1000m Run
100/80 Calorie Row
10 Rope Climbs (Or 40 Strict Pull Ups)
*Partition any way*
Independence
800m Run
80/65 Calorie Row
8 Rope Climbs (Or 32 Strict Pull Ups)
-Partition any way-
Liberty
5 rounds
150m Run
12/10 Calorie Row
3 Zombie Rope Climbs (Or 10 Ring Rows)
Target time: 12-14 minutes
Time cap: 20 minutes
Gymnastics
Gymnastics (Time)
Spend 12 minutes getting upside down. Note your level in your score notes.
LEVEL 1:
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
**rest 1 min**
Max plank (or plank on knees)
**rest 1 min**
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
— Score is max plank —
LEVEL 2:
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing handstand hold (for as long as you feel confident in the movement)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
— score is time in the wall-facing handstand hold —
LEVEL 3:
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
3 min to find a max freestanding handstand hold
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
— Freestanding handstand hold should be in a 3x3ft area. Score is best hold time —
Mobility
Mobility (Checkmark)
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)
