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 30 seconds Single Unders or 30 Plate Hops 10 Suitcase Deadlifts (each) 4 Up Downs 4 Box Step Up 2. Workout Prep – With Team – 3 sets (Increase weight/height 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 2 sets: 10 Banded Pull Aparts 10 Bent Over Banded Rows -into- 8:00 AMRAP 10 Dumbbell Bench Press 5 Kip Swings 10 Supinated Ring Rows :30 sec Ski (Or Row) 2. Workout Prep 3 sets: 3
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 10 Banded Shoulder Press -into- 2 sets: 10 Russian Kettlebell Swings (light) 5 Shoulder Press (empty bar) 10 Dynamic Squat Stretches 30-second Crossover Single Practice 2. Strength Shoulder Press: Heavy 3 Rep
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 10 Banded Shoulder Press -into- 2 sets: 10 Russian Kettlebell Swings (light) 5 Shoulder Press (empty bar) 10 Dynamic Squat Stretches 30-second Crossover Single Practice 2. Strength Shoulder Press: Heavy 3 Rep
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 3 sets: 5 Deadlifts (empty bar) 5 Tempo Front Squats (empty bar) 3x50ft Shuttle Run 5 Inch Worms 2. Strength Front Squat: Heavy 3 Rep Heavy 2 Rep 3 Heavy Singles (Build to
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 15 Banded Pull Aparts -into- 8:00 AMRAP 30-second Row (build in pace) 5 GHD to Parallel (or 5 Hollow Rocks) 8 Hand Release Knee Push Ups 2. Workout Prep 2
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 5 Worlds Greatest Stretch (each) 25ft Lizard crawl 5 Muscle Cleans 5 Shoulder Press 10 Single Arm Dumbbell Bench (each) 2. Workout Prep 3 sets (with partner) 10ft Back Rack Walking
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7 min AMRAP 10 Strict Sit Up :10 Handstand Hold 5 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty bar) 2. Strength 3 sets:
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling + 1 Penalty Burpee for every meter over/under 100m. (Cap is 5 burpees) 2. Strength 3 sets: 12 Shoulder Press (55-60%) 12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set -rest
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 sec Bike Erg or Air Bike 5 Cat/Cows 5 Sandbag Deadlifts (light weight) 25ft Sled Push 25ft Sled Pull 2. Workout Prep 2 sets: 5/4 Calorie Bike Erg (build-in pace) or Air Bike
