Clamtown CF – Location – WOD
General Warm-up (No Measure)
2 sets:
1:00 bike
5 inchworm to push-ups
10 PVC shoulder presses
10 PVC good mornings
250310: Calories (Calories)
– RX –
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Shoulder-to-overhead
5-5-5-5-5
– MASTERS 55+ –
Same as Rx’d
250310: Shoulder-to-overhead (Weight)
Build to a heavy 3-rep shoulder-to-overhead
Skill Work (Checkmark)
Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 lacrosse-ball shoulder mash/side
– AT-HOME – (AMRAP – Reps)
On a 16:00 clock:
0:00-10:00:
Min 1: burpees to a 12-in target
Min 2: rest
10:00-16:00:
Every 2:00 for 3 rounds:
1 set:
3 DB shoulder presses (35/50 lb)
5 DB push presses
7 DB push jerks
– Perform each set unbroken.
– Use two dumbbells.
Work Your Weakness
Snatch (- STRENGTH I –
Snatch
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy Single x 1)
– Welcome to week four of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Next week will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
Back Squat (- STRENGTH II –
Back squat
2-2-2-2-2+
)
– Welcome to week four of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (4 Rounds for weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Relatively heavy grunt work.
– Increase loading of both the dumbbells and the sandbag across as many sets as possible.
– Complete both movements in 2 sets or less.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build to a challenging load that still allows for quality movements for both the carry and the hold.
– Farmers carry modifications: Load, dumbbell box step-ups
– Sandbag hold modifications: Load, dumbbell or kettlebell front-rack hold
– SKILL I – (Checkmark)
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
– STAMINA I – (Time)
4 sets for time:
800-meter run
– Rest 3:00 between sets.
– 24:00-30:00 (including rest).
– Finish each 800-meter run in less than 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort) rather than an all-out effort to allow you to recover enough to finish each set in a similar time.
– Perform this workout with friends for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and set goals for each interval.
– Run modifications: 1,600/2,000-m C2 bike, 800/1,000-m row
