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Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2. Strength
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
3. Workout Prep
1 set:
2 Shuttle Runs (50ft)
5/4 Calorie Air Bike (at workout pace)
10ft Handstand Walk
Strength/Accessory
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout
Tear of the Roof (Time)
Freedom (RX’d)
5 Rounds
10 Shuttle Runs
15/12 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Independence
5 Rounds
8 Shuttle Runs (50ft)
12/10 Calorie Air Bike
15ft Handstand Walk (Or 2 Wall Walks)
Liberty
5 Rounds
8 Shuttle Runs (50ft)
10/8 Calorie Air Bike
25ft Bear Crawl
Target time: 12-14 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
