Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
30-second Air Bike
10 Ring Rows
10 Beat Swings
5 Scap Pull Ups
2. Workout Prep
2 sets:
5/4 Calorie Air Bike
3 Pull Ups
1 Chest to Bar
Workout
Somebody’s Watching Me (Time)
Freedom (RX’d)
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
Independence
25/20 Calorie Air Bike
25 Pull Ups
25/20 Calorie Air Bike
10 Chest to Bar
25/20 Calorie Air Bike
25 Pull Ups
Liberty
20/16 Calorie Air Bike
30 Ring Rows
20/16 Calorie Air Bike
15 Jumping Pull Ups
20/16 Calorie Air Bike
30 Ring Rows
Target time: 8-10 minutes
Time cap: 14 minutes
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7
-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.
Weighted Hip Thrusts
Superman Hold
DB Snow Angel Raise
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
20x Shoo the Cat
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.
Couch Stretch
Shoo the Cat
