Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 sets:
30-second Row
30-second Air Bike
30-second Jump Rope
5 Push ups
2. Workout Prep
3 sets:
5/4 Calorie Row
5/4 Calorie Air Bike
*Increase intensity across sets
Gymnastics
Strict Handstand Push-ups: Week 5 (Checkmark)
10 minute EMOM
Odd Minute:
Freedom: 30 seconds of Deficit Strict HSPU [45/25 plates]
Independence: 30 seconds of Deficit Strict Box HSPU [45/25 plates]
Liberty: 30 seconds of Pike HSPU or Push Ups
Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or belly to wall]
Independence: 30 seconds of Handstand Hold [back to wall]
Liberty: 30 seconds of Box Handstand Hold or High Plank Hold
Videos:
Deficit Strict Handstand Push Up
Box Deficit Strict Handstand Push Up
Push Up
Pike Push Up
Freestanding Handstand Hold
Belly to Wall Handstand Hold
Back to Wall Handstand Hold
Box Handstand Hold
High Plank Hold
Workout
Wheel of Fortune (3 Rounds for time)
Freedom (RX’d)
2 Rounds
20/16 Calorie Row
20/16 Calorie Air Bike
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike
Independence
2 Rounds
18/14 Calorie Row
18/14 Calorie Air Bike
-rest 1:1-
2 Rounds
12/10 Calorie Row
12/10 Calorie Air Bike
-rest 1:1-
2 Rounds
8/7 Calorie Row
8/7 Calorie Air Bike
Liberty
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
12/10 Calorie Row
12/10 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike
Target time and time caps for each set:
Set 1: Sub 4 minute target, 6 minute cap
Set 2: Sub 3 minute target, 5 minute cap
Set 3: Sub 2 minute target, 4 minute cap
Overall time cap: 30 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
2 Minute Bench Stretch for Lats
2x 10 Down Dog
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
90/90 Rotations
Bench Stretch for Lats
Down Dog
