Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1:00 Banded Shoulder Stretch each side
Then
10 yds Bear Crawl
:30 Plank
10 yds Backwards Bear Crawl
:30 Handstand Hold
10 Yds Crab Walk
Then
Shoulder/Thoracic Stretch (hanging partner-assisted or foam roller)
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
3 sets of 3 reps working up to 85-90% of 1RM
Uno (AMRAP – Rounds and Reps)
Freedom (RX’d)
9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans (155/105) + 2 Wall Walks
Round 3: 3 Power Cleans (155/105) + 3 Wall Walks
Round 4: 6 Power Cleans (155/105) + 4 Wall Walks
Round 5: 6 Power Cleans (155/105) + 5 Wall Walks
Round 6: 6 Power Cleans (155/105) + 6 Wall Walks
Round 7: 9 Power Cleans (155/105) + 7 Wall Walks
(KG conv: 70/47.5)
* Repeat from October 20th, 2023
** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.
Independence
9:00 AMRAP
Round 1: 3 Power Cleans (135/95) + 1 Wall Walk
Round 2: 3 Power Cleans (135/95) + 2 Wall Walks
Round 3: 3 Power Cleans (135/95) + 3 Wall Walks
Round 4: 6 Power Cleans (135/95) + 4 Wall Walks
Round 5: 6 Power Cleans (135/95) + 5 Wall Walks
Round 6: 6 Power Cleans (135/95) + 6 Wall Walks
Round 7: 9 Power Cleans (135/95) + 7 Wall Walks
(KG conv: 60/42.5)
Liberty
9:00 AMRAP
Round 1: 3 Dumbbell Hang Power Cleans (light) + 1 Inch Worm
Round 2: 3 Dumbbell Hang Power Cleans (light) + 2 Inch Worms
Round 3: 3 Dumbbell Hang Power Cleans (light) + 3 Inch Worms
Round 4: 6 Dumbbell Hang Power Cleans (light) + 4 Inch Worms
Round 5: 6 Dumbbell Hang Power Cleans (light) + 5 Inch Worms
Round 6: 6 Dumbbell Hang Power Cleans (light) + 6 Inch Worms
Round 7: 9 Dumbbell Hang Power Cleans (light) + 7 Inch Worms
Target Round: Round of 6 Wall Walks or more
Minimum Round before scaling: Round of 5 Wall Walks
Workout
Power Clean Prep:
Static Positions (High, Low, Floor)
Down and Finish
High Pull
High Pull, Pause, Quick Draw
High/Low/Floor Power Clean
2 sets:
2 Power Cleans
1 Wall Walk
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
1 Minute Posterior Hip Stretch
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.
Seated External Rotations
Posterior Hip Stretch
