Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
Banded 7’s
Then
30-second Jump Rope
10 yds Bear Crawl
:30 Jump Rope
10 yds Backwards Bear Crawl
:30 Jump Rope
10 Yds Crab Walk
Shoulder Press Prep (PVC reps) (5 minutes)
Feet Under Hips
Neutral spine, squeeze belly, quads, butt
Upright Torso
Elbows slightly forward of bar
Pull Head back
Finish Elbows locked out, bicep aligned with ear
NO LEG DRIVE
Shoulder Press (2 x 2 building to 90-95%)
2 working sets of 2 building to 90-95% of 1RM. Allow 12 minutes total for warmup and working sets; 2-3 minutes rest between working sets.
Workout
Shoulder to Overhead options:
Strict Shoulder Press
Push Press
Push Jerk
2 set:
10 Double Unders
3 Shoulder to Overhead (build in weight)
Hot Cocoa (Time)
Freedom (RX’d)
5 Rounds
75 Double Unders
15 Shoulder to Overhead (95/65)
(KG conv: 42.5/30 S2O)
Independence
5 Rounds
60 Double Unders
15 Shoulder to Overhead (75/55)
(KG conv: 35/25 S2O)
Liberty
5 Rounds
60 SIngle Unders
10 Dumbbell Push Press (light)
Target time: 10-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
1 Minute Calf Foam Rolling
10x 5 Second Cobra
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Shoulder Extension Bridges
Calf Foam Rolling
Cobra
