Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 The Rise of Skywalker (Time) Freedom (RX’d) 4 rounds 60 Double Unders 10 Burpee Box Get Overs (30/24) Independence 4 rounds 50 Double Unders 10 Burpee Box Get Overs (24/20) Liberty 4 rounds 60 Single Unders 8 Up Downs + Box […]
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 6 sets: Tabata Machine: 20 secs on/10 secs off *Pace should be moderate/fast, not a Sprint – -into- 3 sets: 20-30 second Dead Hang (pull-up bar) 10 Goblet Squats 2. Workout Prep – With Partner –
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- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2.
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Metcon (No Measure) 3 minutes of cardio followed by EMOM – 5 minutes Rowning Up Downs Broad Jumps Air Squats WB Press Workout Joe & Mark’s Excellent Adventure – Week 1 of 8 (Time) Solo 1K Run buy-in 5 Rounds for Time 250m
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 5 sets (1 set every 3:00) 1:30 Ski moderate (OR Row) 10 Banded Strict Pull-Up (Or 10 Ring Rows) 15/12 Knee Push Ups 2. Workout Prep 2 sets: 5 Bench
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- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 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 Hip Halo -into- 6:00 AMRAP 5 Wall Ball Front Squats 5 Wall Ball Push Press 10 Alternating V-Ups 30-second Jog 2. Workout Prep 2 sets: 50m Run 5 GHD’s 5 Wall Balls Workout Revenge of the
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 Air Bike 4 Up-Downs over bar 5 Clean Deadlifts 5 Power Cleans (building) 5 Cat/Cows 2. Workout Prep 2 sets: 2 Power Cleans (build-in weight) 2 Bar Facing Burpees 5/4 Calorie Air
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Option 1: Mr. Rogers (8 Rounds for time) Freedom (RX’d) Every 2:00 (16:00) 200/175m Row 15 V-Ups *Repeat from April 7th, 2023 Independence Every 2:00 (16:00) 175/150m Row 12 V-Ups Liberty Every 2:00 (16:00) 150/125m Row 15 Sit-ups Target time each
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 1:00 Bike Erg or Air Bike 3 Back Squats (empty bar- build in weight) 10 Suitcase sit up 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace)
