Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Alternating V-Ups
-into-
10:00 AMRAP
5 Pike Push Ups
5 Deadlifts (empty bar – build across sets)
10 Ring Rows
30 Single Unders
2. Workout Prep
3 sets:
2 Handstand Push Ups
3 Deadlifts (build in weight)
4 Pull Ups
10 Double Unders
Workout
Partner “BRADSHAW” (Time)
Freedom (RX’d)
Teams of 2
10 rounds (each/1:1)
3 Handstand Push Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 Double-Unders
(KG conv: 102.5/70 DL)
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Independence
Teams of 2
10 rounds (each/1:1)
2 Handstand Push Ups
6 Deadlifts (185/125)
8 Pull-Ups
16 Double-Unders
(KG conv: 85/57.5 DL)
Liberty
Teams of 2
10 rounds (each/1:1)
3 Push Ups
6 Dumbbell Deadlifts (moderate)
8 Ring Rows
24 Single-Unders
Target time: 32-34 minutes
Time cap: 40 minutes
Strength/Accessory
Core Work (Checkmark)
4 sets:
15 Stick Sit Ups
30 Seated Oblique Twists with Med Ball
:30 GHD Hip Extension (or superman hold)
15 Strict Hanging Leg Raise (or strict knee raise)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Seated Oblique Twists with Med Ball
Hip Extension
Strict Hanging Leg Raise
Superman Hold
