Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Spock (Checkmark) Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 KB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 12 Kettlebell […]
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Summer Slim Down Registration: https://go.clamtownchallenge.com/summerslimdown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Row 10 Banded Pull Aparts 10 Kip Swings 10 Dumbbell Bench Press 1 Zombie Rope Climb (Or 10 Ring Rows) 2. Workout Prep 3 sets: 5/4 Calorie Row
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Summer Slim Down Registration: https://go.clamtownchallenge.com/summerslimdown Clamtown CF – Location – WOD Mark & Joes Excellent Adventure Wk 4
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Summer Slim Down Registration: https://go.clamtownchallenge.com/summerslimdown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine 20 Banded Pass Throughs 20 Banded Shoulder Press -into- 8:00 AMRAP 3 Inch Worms 6 Single Dumbbell Shoulder Press (each) 10 Alternating V-Ups 2. Workout Prep 2 sets: 3
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Summer Slim Down Registration: https://go.clamtownchallenge.com/summerslimdown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC pass-throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Summer Slim Down Registration: https://go.clamtownchallenge.com/summerslimdown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Walk Forward 10 banded Walks Backwards 20 Side Steps -into- 3 sets: 8 Hang Alternating Dumbbell Snatch (light) 8 Step Back Lunges 3 Inch Worms 30 Single
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Summer Slim Down Registration: https://go.clamtownchallenge.com/summerslimdown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Passionfruit (Time) Freedom (RX’d) 30-20-10 Dumbbell Power Cleans (50s/35s) Burpee Over Dumbbells (KG conv: 22.5/15 DBs) Independence 30-20-10 Dumbbell Power Cleans (35s/25s) Burpee Over Dumbbells (KG conv: 15/10 DBs) Liberty 20-15-10 Dumbbell Power Cleans (light) Up Downs Target time: 6-8 minutes
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 45-Second Ski (or Row) 10 Roll and Reach 10 Iron Cross 10 Scorpions 10 Downward Dog to Seal Pose 2. Workout Prep 2 sets: 5/4 Calorie Ski 5 GHD’s 5 V-Ups Workout Dragonfruit (5
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
