Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Single Arm Dumbbell Bench (each)
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
6 sets x 4 Deadlifts (75%)
-Complete a set every 1:45-
3. Workout Prep
2 sets:
4 Push Ups
4 Air Squats
4 Bench Press (build in weight)
4 Wall Balls
Strength/Accessory
Deadlift
6 sets x 4 Deadlifts (75%)
-Complete a set every 1:45-
Workout
Baloo the Bear (Time)
Freedom (RX’d)
40 Push Ups
80 Air Squats
20 Bench Press (135/85)
40 Wall Balls (20/14)
20 Bench Press (135/85)
80 Air Squats
40 Push Ups
(KG conv: 60/37.5 BP, 9/6 WB)
Independence
30 Push Ups
60 Air Squats
20 Bench Press (115/75)
30 Wall Balls (20/14)
20 Bench Press (115/75)
60 Air Squats
30 Push Ups
(KG conv: 52.5/35 BP, 9/6 WB)
Liberty
20 Bar Push Ups
40 Air Squats
20 Dumbbell Bench Press (light)
20 Wall Balls (light)
20 Dumbbell Bench Press (light)
40 Air Squats
20 Bar Push Ups
Target time: 14-16 minutes
Time cap: 20 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Adductor Rockbacks
2x 10 Shoulder Extension Bridges
1 Minute Ring Lat 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.
Adductor Rockbacks
Shoulder Extension Bridges
Ring Lat Stretch
