Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :30 easy row :20 moderate row :10 hard row 10 alternating scorpion stretches :10 hollow hold 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog from the knees 10 sit-ups 1 set: :30 easy row :20 […]
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :30 easy row :20 moderate row :10 hard row 10 alternating scorpion stretches :10 hollow hold 1 set: :30 easy row :20 moderate row :10 hard row 5 push-ups to down dog from the knees 10 sit-ups 1 set: :30 easy row :20
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 2:00 row 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 5 inchworms 10 leg swings/leg (forward and backward) 10 air squats (chest up) 1 set: 2:00 row 10 single-leg toe touches/leg 20 alternating plank shoulder taps 10 air squats (knees track
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength II 50:00-60:00 Workout 2: 250207 70:00-90:00 Workout 3: 250206 95:00-105:00 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 – Fri, Feb 7 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 2:00 row 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 5 inchworms 10 leg swings/leg (forward and backward) 10 air squats (chest up) 1 set: 2:00 row 10 single-leg toe touches/leg 20 alternating plank shoulder taps 10 air squats (knees track
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, Feb 6 Read More »
Clamtown CF – Location – WOD General Warm-up 1 set: :40 bike (slow) :40 inchworms :40 reverse lunges 1 set: :40 bike (moderate) :40 kettlebell Romanian deadlifts :40 forward lunges 1 set: :40 bike (fast) :40 Russian kettlebell swings :40 walking lunges 1 set: 10 kettlebell swings 250205 (AMRAP – Rounds and Reps) – RX
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250205 40:00-60:00 Workout 2: Stamina 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 efforts
CAP Compete – Wed, Feb 5 Read More »
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs AMRAP 4: 20 jumping jacks 10 up-downs 5 hand-release push-ups Bench Press (- RX – For load: Bench press 3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Bench
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: 250209 85:00-100:00 Workout 3: Accessory – I 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
CAP Compete – Tue, Feb 4 Read More »
