Mark

Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 10 banded pull-aparts 5 push-ups to downward dog 10 banded pass-throughs 1 set: 200-meter run 15 jumping jacks 10 push-ups 15 jumping jacks 20 sit-ups 15 jumping jacks 10 push-ups 15 jumping jacks 200-meter run 250321 (Time) – RX – For time: 5 […]

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250321 55:00-70:00 Workout 2: Skill I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,

Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: 2:00 bike, ski, or row 10 monster walk steps forward 10 monster walk steps back 10 Spiderman lunges 10 Cossack squats (5/leg) 5 kettlebell good mornings 5 kettlebell goblet squats Back Squat (- RX – Every 1:30 for 12 sets: 3 back squats

Clamtown CF – Location – CAP Compete Rest Day

Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets with a partner: 1:00 bike, row, or ski 1:00 inchworm + push-ups – One starts on the bike, row, or ski, and the other on the inchworm + push-ups then switch. 3 sets: 10 band pull-aparts 10 banded good mornings 10 ring rows

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250319 85:00-90:00 Workout 3: Accessory – I 100:00-115:00 Workout 3: Accessory – II 120:00-130:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas

Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 10 banded good mornings 20 banded side steps (moving right) 20 banded side steps (moving left) 2 sets: 5 elbow-to-instep/leg 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 3 sets: :30 row (conversation pace) :20 row (moderate pace) :10 row (fast pace) –

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250318 45:00-65:00 Workout 2: Strength III 75:00-90:00 Workout 3: Midline 95:00-105:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.

Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 alternating Spiderman twists 10 push-ups to downward dog 20 alternating downward dog calf pedals 1:00 single-under practice 1 set: 10 up-downs 10 pike push-ups from the floor :30 single-single-double practice 1 set: 10 up-downs 10 empty barbell shoulder presses 1:00 double-under practice

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250317 40:00-60:00 Workout 2: Run Dumbbell Step-up 70:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be