Clamtown CF – Location – WOD
()
General Warm-up (No Measure)
Banded warm-up
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (right)
20 banded side steps (left)
Dynamic warm-up
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
– Rest :10 between sets.
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
– INTERMEDIATE –
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
– BEGINNER –
For time:
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)
– MASTERS 55+ –
For time:
21-15-9
Deadlifts (125/185 lb)
Double-DB push presses (20/35 lb)
Skill Work (AMRAP – Reps)
Post-workout
4 sets:
:20 hollow rocks
:10 rest
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (Time)
For time:
42 DB deadlifts (35/50 lb)
21 pike push-ups
30 DB deadlifts
15 pike push-ups
18 DB deadlifts
9 pike push-ups
– Use two dumbbells.
Work Your Weakness
Snatch (- STRENGTH I –
Snatch
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week three of the next 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
– Use a recent max or heavy single to determine your percentages.
– If the set calls for more than a single rep, it should be completed with unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
Front Squat (- STRENGTH II –
Front squat
3-3-3-3-3+
)
– Welcome to week three of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
– Consider reducing the load in this effort based on your involvement in the Community Cup next week. This strength effort can also be skipped in place of the back squats on Friday.
– STRENGTH III – (Time)
For time:
800-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters.
– The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but go unbroken, if possible!
– SKILL I – (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
– STAMINA I – (5 Rounds for calories)
5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increase your pace with each effort; sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Modifications: Echo bike, Assault bike, C2 bike, ski, row, run
