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Clamtown CF – Location – WOD
Workout Option 1
Fairy Bread (Time)
Freedom (RX’d)
3 rounds
500/450m Row
50’ Handstand walk
25 GHD’s (25 V-Ups)
Independence
3 rounds
500/450m Row
25’ Handstand walk (or 10 Handstand Shoulder Taps)
20 GHD’s + 6in Riser (25 V-Ups)
Liberty
3 rounds
300/250m Row
50’ Bear Crawl
25 Sit Ups
Target Time: 11-13 minutes
Time Cap: 16 minutes
Workout Option 2
Option 2: Warm Up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m sprint
BikeErg Lactate Threshold + CNS and VO2 Max (Distance)
5 Min at RPE3, 2:00 at RPE5
-Rest 90 Sec-
4:30 at RPE3, 1:45 at RPE5.5
-Rest 75 Sec-
4 Min at RPE3, 1:30 at RPE6
-Rest 60 Sec-
3:30 at RPE3, 1:15 at RPE6.5
-Rest 45 Sec-
3min at RPE3, 1:00 at RPE7
-Rest 30 Sec-
2:30 at RPE3, 45sec at RPE7.5
Total: 35:45
This workout can alternatively be done on another machine or as a run.
