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Clamtown CF – Location – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
3 sets:
3 Kip Swings
3 Inch Worms
2 Low Ring Muscle Ups Or Bar
5 Dynamic Squat Stretch
2. Workout Prep
1 set:
50m Run
1 Bar Muscle Up (OR 2 chest to bar OR 2 jumping pull-ups)
Workout
Workout (Time)
“Spades”
Freedom (RX’d)
10 Rounds
200m Run
3 Bar Muscle Ups
Independence
10 Rounds
200m Run
6 Kipping Chest to Bar
Liberty
10 Rounds
100m Run
6 Jumping Pull Ups
Target time: sub 12 minutes
Time cap: 15 minutes
Strength/Accessory
Mayhem Mini Pump: Leg Day (Checkmark)
4 Rounds
10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
14 Cossack Squats (7 per side)
-Rest 2 min b/t rounds-
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)
