Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
General Warm-up
:30 Jumping Jacks
10 Bootstrappers
:30 Jumping Jack Toe Touches
10 Cossack Squats
:30 Up-Down Jacks
-into
Squat Prep: (6 minutes)
3 rounds Front Squats (coach guided – thumbs, then PVC)
Foot placement/ foot activation, hold bottom
Knees out, hold bottom
Chest Up Elbows Up, hold bottom
Front Squat
6 set of 3 Front Squats, build to 80% of max
Workout
Review American KB swing and Box Jump.
Workout Prep:
3 KB Swing (Moderate)
3 Box Jump (Moderate)
3 KB Swing (Heavy)
3 Box Jump (High)
Mowgli the Man Cub (2 Rounds for time)
Freedom (RX’d)
3 Rounds
21 KB Swings (53/35)
7 Box Jumps (30/24)
-at 10:00-
3 Rounds
21 Box Jumps (24/20)
7 KB Swings (70/53)
(KG conv: 35/25 PS1, 52.5/37.5 PS2)
Independence
3 Rounds
21 Hang Power Snatch (65/45)
7 Box Jumps (24/20)
-at 10:00-
3 Rounds
21 Box Jumps (20/16)
7 Hang Power Snatch (95/65)
(KG conv: 30/20 PS1, 42.5/30 PS2)
Liberty
3 Rounds
20 Hang Dumbbell Snatch (light)
10 Box Step Ups (24/20)
-at 10:00-
3 Rounds
20 Box Step Ups (20/16)
10 Hang Dumbbell Snatch (light)
Target time each set: 5-7 minutes
Time cap each set: 8 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Forearm Smash
20 Scorpion Kicks (each side)
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.
Posterior Shoulder Smash
Forearm Smash
Scorpion Kicks
