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 […]
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: 250519 85:00-100:00 Workout 3: Skill I 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements
CAP Compete – Mon, May 19 Read More »
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, May 18 Read More »
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250517 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout 3: Bike Sit-up 105:00-115:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements
CAP Compete – Sat, May 17 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 round: 400-meter run 10 jumping jacks 10 alternating Spiderman stretch + reach 10 push-ups to downward dog 10 burpees (slow) 10 alternating Samson lunges 10 reverse lunges 10 jumping jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast) 250517 (Time) – RX
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250516 40:00-55:00 Workout 2: 250515 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements
CAP Compete – Fri, May 16 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats to above parallel :30 single-unders Skill Work (5 Rounds for weight) Pre-workout EMOM 5: 5 hang power snatches – Practice
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 round: 200-meter row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5 push-ups from the knees 10 alternating Samson lunges 5 push-ups 10 alternating reverse lunges 5 push-ups 10 alternating scorpion stretches 5 push-ups 10 air squats 250515 (5 Rounds for time) –
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, May 15 Read More »
