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Clamtown CF – Location – WOD
Warm-up
Metcon (No Measure)
3 minutes of cardio
followed by
EMOM – 5 minutes
Rowning
Up Downs
Broad Jumps
Air Squats
WB Press
Workout
Joe & Mark’s Excellent Adventure – Week 1 of 8 (Time)
Solo
1K Run buy-in
5 Rounds for Time
250m Row
15 Burpee Broad Jumps
25 Wall Balls
1K Run for a cool down
Partner – split rounds for time, must run together
1K Run buy-in
4 Rounds for Time
500m Row
30 Burpee Broad Jumps
50 Wall Balls
1K Run for a cool down
Gymnastics
Gymnastics Skill Review (No Measure)
Take 10-15 min to practice handstand push-ups.
Advanced athletes can practice handstand walks or wall-facing strict hspu.
* Coaching videos are provided in the coach notes.
Cooldown/Mobility
Mobility (No Measure)
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)