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Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 set:
1:00 row, easy
10 alternating scorpion stretches
:30 plank hold
1 set:
1:00 row, moderate
10 air squats
:30 hollow rocks
1 set:
:30 row, fast
10 lunges
:30 mountain climbers
2 sets:
:30 row, sprint
10 front squats
10 front rack lunges
:30 rest
250131 (Time)
– RX –
5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)
– INTERMEDIATE –
5 rounds for time:
12/15-cal row
15 front-rack lunges (35/45 lb)
– BEGINNER –
5 rounds for time:
8/10-cal row
10 unweighted lunges
– MASTERS 55+ –
5 rounds for time:
16/20-cal row
15 front-rack lunges (35/45 lb)
Skill Work (Checkmark)
Pre-workout
15:00 of rope climb practice
Keep rope climb sets small to avoid burnout
Work on foot wrap using low rope on pullup bar
Variations:
Legless rope climb
Rope climb
Partial rope climb
Pull + knees up
Zombie climbs
Stretching (Checkmark)
Accumulate:
30 reach-roll-lift
:30 Samson stretch/side
– AT-HOME – (Time)
5 rounds for time:
300-m run
15 single-DB front-rack lunges (35/50 lb)
