Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
15 Banded Pull Aparts
10 Dynamic Air Squats
-into-
8:00 AMRAP
10 Cossack Squats
10 Box Step Ups
5 Back Squat (Build in weight)
10 Deadbugs
2. Strength
6 sets x 6 Back Squats (75%)
-Complete a set every 2:00-
3. Workout Prep
2 sets:
4 Dumbbell Box Step Ups (build-in height/weight)
4 Dumbbell Bench (build in weight)
Strength Accessory
Back Squat
6 sets x 6 Back Squats (75%)
-Complete a set every 2:00-
Workout
Tillamook (Time)
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s)(24/20)
8 Dumbbell Bench Press (50s/35s) after each set
(KG conv: 22.5/15 DBs)
Independence
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (35s/25s)(24/20)
8 Dumbbell Bench Press (35s/25s) after each set
(KG conv: 15/10 DBs)
Liberty
10-9-8-7-6-5-4-3-2-1
Single Dumbbell Box Step Ups (light)(20/16)
8 Elevated Push Ups after each set
Target time: 9-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Pec Stretch
2x 10 Bootstrappers
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.
Pec Stretch
Bootstrappers
