Clamtown CF – Location – WOD
Warm-up
Rowing Pick Drill (No Measure)
Learn the sequence of movements in the Rowing stroke:
10 pulls with legs extended and hip open, using arms only.
10 pulls with legs extended, open hip and finish with arms.
10 pulls with legs, arms, and hips, pause after each segment.
10 pulls with full stroke, no pause.
Legs = 60% of power, Hip = 30%, Arms = 10%
Warm Up (No Measure)
Banded 7’s
-into-
3 Rounds “Rowling”
try to hit 100m exactly on the Rower
1 burpee penalty for each meter above/below (5 maximum)
Workout
Review DB Hang Power Clean:
Strong Hip Extension
Finish with DB heads on shoulders, hips and knees extended
1 set:
5/4 Calorie Row
5 Hang Dumbbell Power
Cleans
Thriller (Time)
Freedom (RX’d)
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
(KG conv: 22.5/15 DBs)
Independence
For Time:
40/32 Calorie Row
75 Hang Dumbbell Power Cleans (35s/25s)
40/32 Calorie Row
(KG conv: 15/10 DBs)
Liberty
For Time:
30/24 Calorie Row
50 Hang Dumbbell Power Cleans (light)
30/24 Calorie Row
Target time: 12-14 minutes
Time cap each set: 18 minutes
Bar Muscle Ups: Week 3 (Checkmark)
Bar Muscle Up Prep:
Small kip swing (“shake the bar”)
Bigger kip swing
Kip swing w/ Hips to Bar
Hips to Bar and Sit-Up (Bar Muscle Up)
Warm-up skill work: Landing tall with tension – bit.ly/3zWmvkF
6 rounds, every 90 seconds complete:
Advanced: 4-7 Bar Muscle Ups
Intermediate: Jumping or Banded Bar Muscle Up
Beginner: Bar Muscle Up Transition
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Seal Stretch
4x 5 Quad Foam Rolling (each leg)
2x 10 Down Dog
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Seal Stretch
Quad Foam Rolling
Down Dog
