Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 50m Jog 5 Up-Downs 5 Downward Dog to Upward Dog 2. Strength 3 Shoulder Press x 6 sets (80-85%) -Complete a set every 2:00- 3. Workout Prep 1 set: 50m Run (with weight) […]
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 High Hang Muscle Snatch (empty bar) 3 Power Snatches (empty bar) 8 Box Step Ups 2. Workout Prep 3 sets: 3 Power
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 7:00 AMRAP 5 Hanging Knee Raises 5 Hand Release Push Ups (knees) 10 Dynamic Squat Stretches 3 Tempo Front Squats (empty bar-build in weight) 2. Strength 3 Front Squats x 6 sets (80-85%)
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second Air Bike 10 Box Step Ups 2. Workout Prep 2 sets: 10 Double Unders 5/4 Calorie Air Bike (build in pace) 2 Box Jump Overs (build in
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP :30 Jump Rope 10 Skater Side Jumps 10-second Handstand Hold 5 Inch Worms 2. Workout Prep -with partner- 5/4 Calorie Row (each) 100m Run (build in pace) 10ft Handstand Walk (each)
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft Walking Lunge 2. Workout Prep 2 sets: 10ft Single Arm Dumbbell Overhead Walking Lunge (build in weight) 4 Toes to Bar
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike 10 Bent Over Banded Rows 5 Inch Worms 10 Box Step Ups 2. Strength 3 sets: 10 Shoulder Press (60-65%) 10 (L/R) Bent Over Single Arm Dumbbell Rows -rest 2:00 between
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 3 sets 10 Hollow Rocks 10 Russian Kettlebell Swings (light) 4 Up Downs + Jump Over Rower 2. Workout Prep 2 sets: 5/4 Calorie Row (build in pace) 4 Kettlebell
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Alaska Range (Time) Freedom (RX’d) 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) Independence 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) Liberty 3 rounds 75 Single Unders 25 Sit Ups Target time: 7-8 minutes Time
