Announcements
Valentine’s Partner Wod Saturday
2/15 8:45 WOD
Clamtown CF – Location – WOD
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General Warm-up (No Measure)
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set.
Front Squat (- RX –
For load:
3-3-3-3-3
Front squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
250213 (Time)
– RX –
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.
– INTERMEDIATE –
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row 150 m after each round.
– BEGINNER –
7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
– Row 150 m after each round.
– MASTERS 55+ –
10-9-8-7-6-5-4 reps for time of:
Chest-to-bar pull-ups
– Row 150 m after each round.
HARD CAP: 15 minutes
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
– AT-HOME – (5 Rounds for time)
5 sets, each for time:
10 dumbbell deadlifts
10 dumbbell front rack walking lunges
10 dumbbell front squats
– Rest 2:00-3:00 between sets.
– Use two dumbbells and the heaviest loads you have available.
Work Your Weakness
Clean and Jerk (- STRENGTH I –
On a 20:00 clock:
Build to a 1-rep-max clean and jerk
)
– Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
– Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
Deadlift (- STRENGTH II –
On a 20:00 clock:
Build to a 1-rep-max deadlift
)
– Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
– Pinch a dumbbell or medicine ball between your legs or use a weight belt to add weight to the dips.
– Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.
– Switch the movement to double-dumbbell shoulder presses if you cannot perform strict handstand push-ups.
– If you are not proficient or have limited mobility with the dips, avoid adding weight; use a band for assistance if needed.
– SKILL I – (Time)
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
– 10:00-15:00.
– Plank holds in 1-2 sets.
– While performing strict toes-to-rings, focus on leaning back and pressing the rings to your toes.
– While performing GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Bend your knees as you go down and aggressively extend your knees as you come up.
– Reduce volume and/or range of motion on the GHD sit-ups if you have not been practicing this movement consistently.
– Strict toes-to-rings modifications: strict hanging knee raises on rings.
– GHD sit-up modifications: GHD sit-ups to parallel, AbMat sit-ups.
– STAMINA I – (Time)
5 sets for total time:
400-meter run
350/400-meter row
– Rest 2:00 between sets.
– Complete each set in under 4:30 total.
– Reduce run distance to 300 meters and row distance to 250/300 meters to maintain proper pacing.
– Start at a moderate pace and gradually increase speed to finish the final set faster than the first 4.
