Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 “Take the stairs. Hate the stairs. SO MANY STAIRS” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s) […]
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 minutes on Cardio machine increasing pace each minute. into Banded 7’s into Banded Hip Halos into Hinshaw Warm-up 2. Workout Prep – With Partner or Solo- 1 set 100 m run 5/5 Burpees 10 walking
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 minutes on Cardio machine increasing pace each minute. into Banded 7’s into Banded Hip Halos into Hinshaw Warm-up 2. Workout Prep – With Partner or Solo- 1 set 100 m run 5/5 Burpees 10 walking
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 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First set use a PVC pipe, second and third use empty
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- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 5 Single Arm Ring Rows (each) 2. Workout Prep 2 sets: 5 Bench Press (build in weight) 5
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 Row (30-seconds Moderate/30-seconds Slow) -into- 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 +
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 :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate :30 Jump Rope 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (Build in pace) 2 Burpee to Plate Gymnastics
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Trisha Yearwood (Time) Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) 50 Single Unders after each set Independence 21-18-15-12-9-6 Burpee to Bar 35 Single Unders after each set Liberty 21-18-15-12-9-6 Up Down 30 Single Unders after each set Target time: 8-10 minutes
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- 3 sets: 10 Walking Lunge Steps Arm Extended Overhead 10 Kip Swings 10 Suitcase Deadlifts (each) 10 Hang Dumbbell Snatch 10 Alternating V-Ups 2. Workout Prep With Partner 3 sets: 4 Synchro Dumbbell
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- 3 sets: 10 Walking Lunge Steps Arm Extended Overhead 10 Kip Swings 10 Suitcase Deadlifts (each) 10 Hang Dumbbell Snatch 10 Alternating V-Ups 2. Workout Prep With Partner 3 sets: 4 Synchro Dumbbell
