WOD – Sun, Mar 23
Clamtown CF – Location – WOD Rest Day
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CAP Compete – Sun, Mar 23
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, Mar 23 Read More »
WOD – Sat, Mar 22
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 5 consecutive Samson stretch lunges/leg 10 inchworms 10 unweighted single-leg deadlifts/leg Progressive warm-up | 5:00 1 set: 10 alternating reverse lunges 5 kettlebell deadlifts 5 Russian kettlebell swings 1 set: 10 walking lunges (slow)
CAP Compete – Sat, Mar 22
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250322 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout 3: Stamina I 105:00-110:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration
CAP Compete – Sat, Mar 22 Read More »
WOD – Fri, Mar 21
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 10 banded pull-aparts 5 push-ups to downward dog 10 banded pass-throughs 1 set: 200-meter run 15 jumping jacks 10 push-ups 15 jumping jacks 20 sit-ups 15 jumping jacks 10 push-ups 15 jumping jacks 200-meter run 250321 (Time) – RX – For time: 5
CAP Compete – Fri, Mar 21
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250321 55:00-70:00 Workout 2: Skill I 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power,
CAP Compete – Fri, Mar 21 Read More »
WOD – Thu, Mar 20
Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: 2:00 bike, ski, or row 10 monster walk steps forward 10 monster walk steps back 10 Spiderman lunges 10 Cossack squats (5/leg) 5 kettlebell good mornings 5 kettlebell goblet squats Back Squat (- RX – Every 1:30 for 12 sets: 3 back squats
CAP Compete – Thu, Mar 20
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Mar 20 Read More »
WOD – Wed, Mar 19
Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets with a partner: 1:00 bike, row, or ski 1:00 inchworm + push-ups – One starts on the bike, row, or ski, and the other on the inchworm + push-ups then switch. 3 sets: 10 band pull-aparts 10 banded good mornings 10 ring rows
CAP Compete – Wed, Mar 19
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: 250319 85:00-90:00 Workout 3: Accessory – I 100:00-115:00 Workout 3: Accessory – II 120:00-130:00 StretchingFocus – Macro: Gas Pedal – Expect to see more efforts that challenge your ability to keep the gas
CAP Compete – Wed, Mar 19 Read More »
