CAP Compete – Sun, May 4
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Sun, May 4 Read More »
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WOD – Sun, May 4
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Kelly (Time) 5 Rounds for time of: 400m Run
WOD – Sat, May 3
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Partner “Kelly” (Time) 5 Rounds for time of: 400m
WOD – Fri, May 2
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain climbers 250502 (10 Rounds for time) – RX – Every 3:00 for 10 sets: 250-m row – Rest the remainder of each interval. – INTERMEDIATE – Same as Rx’d –
CAP Compete – Fri, May 2
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250501 55:00-85:00 Workout 2: 250502 95:00-105:00 Workout 3: Skill I 110:00-120:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like
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WOD – Thu, May 1
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: :30 alternating plank shoulder taps :30 banded pull-aparts 10 banded pass-throughs 10 ring rows 10 scap pull-ups Skill Work (3 Rounds for reps) Pre-workout EMOM 3: 3-6 chest-to-bar pull-ups 250501 (5 Rounds for weight) – RX – Every 5:00 for 5 sets: 10
CAP Compete – Thu, May 1
Clamtown CF – Location – CAP Compete Rest Day
CAP Compete – Thu, May 1 Read More »
WOD – Wed, Apr 30
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-meter jog 10 reverse lunges 1 set: 200-meter run 10 box step-ups Kelly (Time) 5 Rounds for time of: 400m Run
CAP Compete – Wed, Apr 30
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Kelly 60:00-75:00 Workout 2: Strength III 85:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This
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WOD – Tue, Apr 29
Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster walks :30 handstand hold, pike handstand hold, or plank hold from the knees 250429 (Calories) – RX – AMRAP 20: Bike for calories – Every 20 calories, stop and perform a
