Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
General Warm-up
10 yd Bear Crawl
10 Bootstrappers
10 Scap Pushups
10 yd Bear Crawl
10 Cossack Squats
10 Pushups
10 yd Bear Crawl
Then
Squat Therapy (at wall): (6 minutes)
Coach guided:
Foot placement/ foot activation, hold bottom
Knees out, hold bottom
Chest Up Elbows Up, hold bottom
Front Squat
6 sets x 6 Front Squats (75%)
-Complete a set every 2:00-
Workout
Go over pushup standards (Hand release, Military, Modified)
2 sets:
4 Box Jump Overs (increase height)
4 Pushups (whichever version will be done in workout)
Tillamook (Time)
RX
10-9-8-7-6-5-4-3-2-1
Box Jumps (30/24)
8 Hand Release Pushups after each set
(KG conv: 22.5/15 DBs)
Intermediate
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
8 Pushups after each set
(KG conv: 15/10 DBs)
Liberty
10-9-8-7-6-5-4-3-2-1
Box Step Ups (24/20)
8 Elevated/Knee Push Ups after each set
Target time: sub 9 minutes
Time cap: 13 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
