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Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Cardio Machine
-into-
3 sets:
10m Walking Lunges
5 Sandbag Deadlifts (light-build in weight)
10 KB Deadlifts
100m Jog
2. Workout Prep
1 round of 30 seconds
Row
Ski
3m Sand Bag Lunge 50lb/30lb
25m Farmers Cary 52lb/35lb
100m Sprint
Workout
Joe & Mark’s Excellent Adventure – Week 2 of 8 (Checkmark)
E2MOM – 4 Rounds
Row
Ski
30m Sand Bag Lunge 50lb/30lb
100m Farmers Cary 52lb/35lb
100m Sprint
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds:
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Ring Y Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)