Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
10:00 AMRAP
45-second Row
5 Pike Push Ups
5 Single Arm Ring Rows (each)
10 Box Step Ups (low)
2. Workout Prep
2 sets:
4 Ring Rows
2 Handstand Push Ups
4 Box Jump Overs (build in height)
Strength/Accessory
Shoulder Press
6 sets of 1 building to 1RM
Workout
Jeopardy (Time)
Freedom (RX’d)
AMRAP 2:00 (8 sets Max)
15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s)
10 Handstand Push Ups
Max Box Jump Overs (24/20)
-no rest between sets-
*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).
Independence
AMRAP 2:00 (8 sets Max)
12 Ring Rows (Or 10 Bent Over Dumbbell Rows (35s/25s)
8 Handstand Push Ups
Max Box Jump Overs (20/16)
-no rest between sets-
-Continue the pattern until 100 Box Jump Overs total are accumulated
Liberty
AMRAP 2:00 (8 sets Max)
10 Ring Rows (Or 10 Bent Over Dumbbell Rows (light)
10 Push Ups
Max Box Step Ups (20/16)
-no rest between sets-
-Continue the pattern until 75 Box Step Ups total are accumulated
Target number of reps each set: 17+ Box Jump Overs
Minimum number of reps before scaling: 12 Box Jump Overs
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
20x Shoo the Cat
2x 10 Foam Roll Up Wall
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.
Down Dog
Shoo the Cat
Foam Roll Up Wall
