Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up + Hip Halo
-into-
8:00 AMRAP
5 Dynamic Air Squats
5 Wall Ball Thrusters
10 Hollow Rocks
10 Step Ups
4 Up Downs
2. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs (build-in height)
Workout
Coconut Mall (AMRAP – Rounds and Reps)
Freedom (RX’d)
15 min AMRAP
10 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)
– rest 30 seconds –
Independence
15 min AMRAP
8 Wall Balls (20/14)
4 Burpee Box Jump Overs (24/20)
– rest 30 seconds –
Liberty
15 min AMRAP
10 Wall Ball Thrusters (light)
5 Up-Down Step-Overs
– rest 30 seconds –
Bar Muscle Ups: Week 6 (4 Rounds for reps)
Warm-up skill work: review common faults shown in this video – bit.ly/48MUKaT
– Then, 8-minute EMOM:
Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
Score is reps of the Even Minute movement
Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Hold
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)
Sit Ups
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
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.
Bretzel
Couch Stretch
Shoo the Cat
