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 Good Mornings -into- 7 min AMRAP 10 Strict Sit Up :10 Handstand Hold 5 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty bar) 2. Strength 3 sets: […]
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling + 1 Penalty Burpee for every meter over/under 100m. (Cap is 5 burpees) 2. Strength 3 sets: 12 Shoulder Press (55-60%) 12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set -rest
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 :45 sec Bike Erg or Air Bike 5 Cat/Cows 5 Sandbag Deadlifts (light weight) 25ft Sled Push 25ft Sled Pull 2. Workout Prep 2 sets: 5/4 Calorie Bike Erg (build-in pace) or Air Bike
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Chani (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike 100 Single Arm Dumbbell Push Press (50/35) (KG conv: 22.5/15) Independence For Time: 90/75 Calorie Air Bike 100 Single Arm Dumbbell Push Press (35/25) (KG conv: 15/10) Liberty For Time: 75/60
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 Cossack Squats 5 Hang Muscle Cleans (empty bar) 5 Front Squats (empty bar) 3 Up Downs + Box Step Up 2. Workout Prep With Partner 3 sets: 3 Hang Squat Cleans (build
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every minute (9:00) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8 Calorie Row (build in pace) Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top) 2. Strength
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean
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 Air Bike -into- 6:00 AMRAP 10 Banded Pass Throughs 5 Elbow to Floor Stretch with Rotation (each side) 5 Hang Power Snatches 5 Overhead Squats 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Toe Touch Stretch :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) 2. Workout Prep 2 sets 10 Double Unders 10ft Handstand Walk 3
