CAP Compete – Thu, Feb 20
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Feb 20 Read More »
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WOD – Wed, Feb 19
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 400-meter jog 1 set: 10 jumping jacks 10 alternating Spiderman stretch + reaches 10 air squats 5 scap pull-ups 10 jumping jacks 10 alternating Samson lunges 10 air squats 5 inchworm + push-ups 10 jumping jacks 10 alternating scorpion stretches 10 air squats
CAP Compete – Wed, Feb 19
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Grace 40:00-55:00 Workout 2: 250219 65:00-85:00 Workout 3: Strength III 90:00-100:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that test
CAP Compete – Wed, Feb 19 Read More »
WOD – Tue, Feb 18
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 2 sets: :40 air squats :20 rest :40 sit-ups :20 rest Skill Work (8 Rounds for weight) Pre-workout EMOM 10: Build to a heavy complex: 1 snatch grip deadlift 1 snatch
CAP Compete – Tue, Feb 18
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-70:00 Workout 2: 250218 80:00-100:00 Workout 3: March Push 105:00-115:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as efforts that
CAP Compete – Tue, Feb 18 Read More »
WOD – Mon, Feb 17
Clamtown CF – Location – WOD () General Warm-up (No Measure) 3 sets: 10 alternating Samson stretch lunges 10 PVC overhead squats (weight in heels) 10 strict sit-ups (minimal arm movement) 10 good mornings (neutral spine) 10 strict pull-ups (full range of motion) 10 strict ring dips (rings close to the body) 2k Row (Time)
CAP Compete – Mon, Feb 17
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 2K row 40:00-60:00 Workout 2: Skill I 70:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Preparing for the Open – A continuation of the previous month. Expect to see prior Open workouts repeated as well as
CAP Compete – Mon, Feb 17 Read More »
WOD – Sun, Feb 16
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill/leg :30 lean and pull drill :30 running falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 2 sets: 10 single-arm
CAP Compete – Sun, Feb 16
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, Feb 16 Read More »
WOD – Sat, Feb 15
Clamtown CF – Location – WOD General Warm-up (No Measure) On a 7:00 clock: 10 arm circles, forward 10 arm circles, backward 5 ring rows 5 up-downs 5 pike push-ups – Perform the pike push-ups from the floor or a box as desired. – Cycle through this warm-up until 7 minutes have passed. 250215 (AMRAP
