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Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Bike (slow-moderate)
5 Inch Worms
3 Sandbag Deadlifts
30 Single Unders
2. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
1 Wall Walk
1 Sandbag Clean
50m Jog
Workout
Coat of Many Colors (5 Rounds for reps)
Freedom (RX’d)
5 sets
:45 on/:15 off
Air Bike Calories
Wall Walks
Air Bike Calories
Sandbag Cleans (100/70) Or Power Cleans (135/95)
Recovery Jog
(KG conv: 45/32.5 SB, 61/43 PC)
* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.
Independence
5 sets
:45 on/:15 off
Air Bike Calories
Wall Walks
Air Bike Calories
Sandbag Cleans (70/50) (Or Power Cleans (95/65)
Recovery Jog
(KG conv: 32.5/22.5 SB, 43/29 PC)
Liberty
5 sets
:45 on/:15 off
Air Bike Calories
Inch Worms
Air Bike Calories
Dumbbell Cleans (light)
Recovery Jog
Target number of reps each set:
Air Bike Calories: 15/12+ Calories
Wall Walks: 6+ Reps
Sandbag Cleans: 10+ Reps
Minimum number of reps before scaling:
Air Bike Calories: 12/9 Calories
Wall Walks: 4 Reps
Sandbag Cleans: 7 Reps
Option 1: Gymnastics Skill Work
Toes to Bar (Day 2) (AMRAP – Rounds and Reps)
WARM UP
2 rounds of:
15 Scap Pull Ups
7 V-Ups or Alternating V-Ups
WORKOUT
Advanced & Intermediate:
Death by Double Toes To Bar
minute 1: 2 Toes To Bar
minute 2: 4 Toes To Bar
minute 3: 6 Toes to Bar
**add 2 Toes to Bar each minute until you can no longer continue within the minute.
Beginner
Death by Double Hanging Knee Raises
minute 1: 2 Hanging Knee Raises
minute 2: 4 Hanging Knee Raises
minute 3: Hanging Knee Raises
**add 2 Hanging Knee Raises each minute until you can no longer continue within the minute.
Score is rep number of last round successfully completed + reps into next round.
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 DB Snow Angel Raise @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
-Rest 1 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)
