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Announcements **Murph Registration in Wodify is Open Clamtown CF – Location – WOD Hinshaw Warmup (No Measure) 10 yds each: Toes-out walk (on toes) Toes-in walk (on toes) Walk on heels High-knee karaoke Over the hurdle Knee to chest Figure four Atlas lunge Toe touch (toy soldier) High knees (jog in place, lean forward) Butt […]

Announcements **Murph Registration in Wodify is Open Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 hand-elevated push-ups 10 box step-ups 10 box jumps, step down 10 box jump-overs 200-meter run

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250523 45:00-55:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Stamina I 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with

Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings Squat warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Front

Clamtown CF – Location – CAP Compete Rest Day

Clamtown CF – Location – WOD General Warm-up (No Measure) Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts 250521 (AMRAP – Reps) – RX – 5 x 2:00 rounds: 6 shuttle runs Max bar muscle-ups – Rest

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250521 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with

Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises Dynamic warm-up 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps – Rest :10 between sets. Deadlift (Pre-workout 3-5 sets: 5 deadlifts

Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250520 45:00-60:00 Workout 2: Row Conditioning 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with

Clamtown CF – Location – WOD () General Warm-up (No Measure) 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate) 10 push-ups from the knees 1 set: :30 bike (moderate-to-fast) 10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell. 1 set: :30 bike (sprint) 250519 (AMRAP – Rounds and