Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7s
-into-
2 Rounds
30-sec bike (easy)
30-sec bike (mod)
30-sec bike (hard)
10-sec handstand hold
10 Scap Pullups
Review Handstand Pushup Options:
Handstand Pushup (strict or kipping)
Box Handstand Pushup
Pike Pushup
Seated DB Press
Pullup Options:
Pullups
Low Bar Pullups
Banded Pullups
Ring Rows
Workout
With Partner
3 sets
5/4 Calorie Bike (each)
3 Handstand Push Ups (each)
3 Pullups
Spooky, Scary Skeletons (Time)
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Calorie Air Bike
Handstand Push Ups
Pullups
Women Calories: 40-32-24-16-8
(KG conv: 60/37.5 BP)
Independence
Teams of 2
40-30-20-10-5
Calorie Air Bike
Handstand Push Ups
Pullups
(KG Conv: 42.5/30)
Liberty
Teams of 2
30-25-20-15-10
Calorie Air Bike
Dumbbell Push Press (light)
Ring Rows
Divide work as needed
Target time: 18-20 minutes
Time cap: 25 minutes
Strength/Accessory
Core Work (Checkmark)
4 Rounds
30 Flutter Kicks (each side)
-rest 30 seconds-
30-45 sec Weighted Forearm Plank (moderate-light weight)
-rest 30 seconds-
30-45 sec Single Arm Overhead Dumbbell Hold (each side)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Flutter Kicks
Weighted Forearm Plank
