Clamtown CF – Location – WOD
General Warm-up (No Measure)
Dynamic warm-up
2 sets:
:20 band pull-aparts
:20 band pass-throughs
2 sets:
5 ring rows
5 push-ups from the knees
:10 ring support hold
10 scap pull-ups
Progressive warm-up
1 set:
3 x [1 push-up + 2 shoulder taps]
3 dumbbell deadlifts/arm
1 set:
2 push-ups + lift feet onto wall (wall walk initiation)
3 dumbbell power cleans/arm
1 set:
1-2 partial wall walks
3 dumbbell muscle snatches/arm
1 set:
1-2 wall walks
3 dumbbell power snatches/arm
250404 (AMRAP – Rounds and Reps)
– RX –
AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left
– INTERMEDIATE –
AMRAP 25:
1,000-m run
10 jumping muscle-ups
10 partial wall walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left
– BEGINNER –
AMRAP 25:
800-m run
10 low-ring transitions or false-grip ring rows
10 inchworm + push-ups
10 DB snatches, right (10/15 lb)
20 DB snatches, left
– Rest 1:00-2:00 between rounds.
– MASTERS 55+ –
AMRAP 25:
1,000-m run
10 burpee chest-to-bar pull-ups
10 wall-walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 25:
1,000-m run
10 double-DB devils presses (35/50 lb)
10 wall-walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left
