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 25-sec Air bike (easy) 25-sec Air bike (moderate) 10-sec Air bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) 2. Workout Prep 1:1 With Partner (Each perform […]
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Private (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Independence Every 2:00 (8 sets) 12/10 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Liberty Every 2:00
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 20-second Single Unders 1 Zombie Rope Climb 5 PVC Muscle Snatch 5 PVC Push Press 5 PVC Overhead Squats 2. Workout Prep 3 sets 10 Double Unders 1 Rope Climb (build-in
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 10 of each for two rounds butt kickers high knees wb thrusters light sled pulls up/downs 2. Workout Prep 1 sets 30 seconds each station Workout Joe & Mark’s Excellent Adventure – Week
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets: 5 Single Arm Dumbbell Push Press (left and right) 5 Single Arm Dumbbell Bench Press (left and right) 10 Alternating V-Ups 5 Knee Hand Release 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 2 sets: 10 Banded Fire Hydrants 10 Banded Squats -into- 3 sets 10 PVC Pass Throughs 10 PVC Around the Worlds (left and right) 5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing
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 Fire Hydrants 10 Banded Squats -into- 3 sets 10 PVC Pass Throughs 10 PVC Around the Worlds (left and right) 5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing
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 20-second Single Unders 1 Zombie Rope Climb 5 PVC Muscle Snatch 5 PVC Push Press 5 PVC Overhead Squats 2. Workout Prep 3 sets 10 Double Unders 1 Rope Climb (build-in
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation: Hinshaw Warm-Up Perform each drill for 10m out, then walk back * High knee karaoke (over, over, walk, walk) * Over hurdle (heel, toe) * Knee to chest * Figure 4 (1 sec) * Lunge with
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 Pass Throughs -into- 7:00 AMRAP 5 Inch Worms + Dynamic Squat Stretch 5 Clean Grip Deadlifts (empty bar) 4 High Hang Muscle Cleans (empty bar) 3 Front Squats
