Announcements
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ORDERS DUE BY Friday 9/27.
Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
45-second Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (empty))
5 Inchworm
3 Pike Push Ups
2. Workout Prep
2 sets:
2 Handstand Push Ups
1 Strict Handstand Push Up
5 cal Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (build in weight))
Workout
Push Pull 2.0 (Time)
Freedom (RX’d)
45 Push-Ups
30/24 Calorie Row (Or 80-foot sled pull from standing (135/90 lb))
30 Handstand Push Ups
30/24 Calorie Row ( Or 80-foot sled pull seated from the platform (135/90 lb))
15 Strict Handstand Push Ups
(KG conv: 60/40 sled)
Independence
For time:
30 Push-Ups
25/20 Calorie Row
20 Pike Push Ups
25/20 Calorie Row
10 Handstand Push Ups off a Box
Liberty
For time:
20 Bar Push-Ups
20/16 Calorie Row
20 Bar Push Ups
20/16 Calorie Row
20 Bar Push Ups
Target time: 10-12 minutes
Time cap: 15 minutes
Strength/Accessory
Mayhem Mini-Pump – Back and Biceps (Checkmark)
3 Rounds
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Strict Pull Up
Seated Straight Bar Row
DB Spider Curls
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Down Dog
20 90/90 Rotations
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.
Couch Stretch
Down Dog
90/90 Rotations
