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Clamtown CF – Location – WOD
General Warm-up (No Measure)
Dynamic warm-up | 8:00
1 set:
1:00 bike, ski, or row (slow)
5 inchworm + push-ups
10 alternating Cossack squats
1 set:
1:00 bike, ski, or row (moderate)
10 alternating Spiderman stretches
8 counterbalance plate squats
1 set:
1:00 bike, ski, or row (fast)
10 alternating Samson stretch lunges
6 wall-facing squats
250613 (Checkmark)
– RX –
EMOM 15:
8 burpees
8 wall-ball shots (14/20 lb) (9/10 ft)
– INTERMEDIATE –
EMOM 15:
6 burpees
6 wall-ball shots (10/14 lb) (9/10 ft)
– BEGINNER –
EMOM 15:
3 burpees
3 wall-ball shots (6/10 lb) (9/10 ft)
– MASTERS 55+ –
EMOM 15:
8 burpees
8 wall-ball shots (10/20 lb) (9/9 ft)
Post number of rounds completed to comments.
Skill Work (Checkmark)
Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (Checkmark)
EMOM 15:
8 burpees
8 single-dumbbell thrusters (35/50 lb)
Post rounds completed to comments.
