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Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
10 of each for two rounds
butt kickers
high knees
wb thrusters
light sled pulls
up/downs
2. Workout Prep
1 sets
30 seconds each station
Workout
Joe & Mark’s Excellent Adventure – Week 3 of 8 (4 Rounds for time)
E10MOM – Complete Each Round Twice
Team A – Station #1
10 minutes to complete each round – break up in any way you like
800m run or 1000m row or 2400m bike or 5 minute max time
20 wb 14/10 – light
20 burpees or 90 seconds
Rest in remaining time, adjust as needed to make sure you get 1 minute of rest
Team B – Station #2
10 minutes to complete each round – break up in any way you like
800m run or 1000m row or 2400m bike or 5 minute max time
20m sled pulls – 225/170
20m broad jumps or lunges
Rest in remaining time, adjust as needed to make sure you get 1 minute of rest
**suggestion
Team A – 400m run then 10wb then 10 burpee x2
Team B – 400m run then 10sp then 10 bj x2
or
Team A – 200m run then 5wb then 5 burpee x4
Team B – 200m run then 5sp then 5 bj x4
You can mix and match cardio equipment but not in the same round
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
4 rounds:
15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t 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)