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Clamtown CF – Location – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8 min AMRAP
30-second ski
5 GHD’s to parallel or abmat sit-ups
30-second Shuttle Run
4 Box step-ups (24/20)
2. Workout Prep
With partner:
20 second Ski (each)
5 GHD’s or abmat sit-ups (each)
20 second Shuttle Run (each)
2 Burpee Box Jumps (each)
Workout
Workout (2 Rounds for reps)
“Guys Grocery Games”
Freedom (RX’d)
Teams of 2
12:00 AMRAP
2000/1600m Ski (or Row) – shared between partners
Max GHD’s (or abmat sit-ups) – one athlete works at a time
-1:00 rest-
12:00 AMRAP
4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners
Max Burpee Box Jump Overs (24/20) – one athlete works at a time
* For the shuttle runs, one rep is 50 feet total (25 down + 25 back). One partner should do 10 reps, then trade with their partner (each doing 5 sets total).
Independence
Teams of 2
12 min AMRAP
2000/1600m Ski (or Row) – shared between partners
Max GHD’s + 6in Riser (or abmat sit-ups)
-1 min rest-
12 min AMRAP
4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners
Max Burpee Box Get Overs (24/20) – one athlete works at a time
Liberty
Teams of 2
10 min AMRAP
1500/1200m Row
Max Sit ups
-1 min rest-
10 min AMRAP
3000/2600m Bike Erg (or 75 Shuttle Runs) – shared between partners
Max Up Downs + Step Ups
Target number of reps each set:
Workout 1: 75+ reps
Workout 2: 40+ reps
Minimum number of reps before scaling:
Workout 1: 50+ reps
Workout 2: 20 reps
Option 1: Gymnastics Skill Work
Double Unders: Week 3 Day 2 (Time)
Double Unders: Week 3 Day 2
Working on coordination and rhythm
10 rounds:
2 single-unders
1 double-under
-rest 10 seconds-
TIME CAP: 5 minutes
Advanced option: change the double-under to cross-over.
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Back and Biceps (Checkmark)
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Double DB Prone Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
