Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 set:
10 alternating Spiderman twists
10 push-ups to downward dog
20 alternating downward dog calf pedals
1:00 single-under practice
1 set:
10 up-downs
10 pike push-ups from the floor
:30 single-single-double practice
1 set:
10 up-downs
10 empty barbell shoulder presses
1:00 double-under practice
250317 (AMRAP – Reps)
– RX –
3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for reps of:
1:00 single-unders
1:00 push presses (15/15 lb)
1:00 air squats
– No rest between movements.
– MASTERS 55+ –
3 rounds for reps of:
1:00 double-unders
1:00 push presses (35/45 lb)
1:00 air squats
– No rest between movements.
Thruster (Post-workout
Every 2:00 for 5 sets:
3 thrusters)
Stretching (Checkmark)
1 set:
1:00 banded shoulder stretch/arm
1:00 table-top stretch
– AT-HOME – (AMRAP – Reps)
3 rounds for reps of:
1:00 double-unders
1:00 single-DB push presses (35/50 lb)
1:00 air squats
– No rest between movements.
Work Your Weakness
Snatch (- STRENGTH I –
Snatch
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1
)
– Welcome to week five of the second 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep snatch.
– Use a recent max or heavy single for your percentages.
– 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
10-8-8-6-6
)
– Welcome to week five of the second 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep back squat.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
– STRENGTH III – (5 Rounds for weight)
5 sets for load:
10 close-grip bench presses
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you choose.
– SKILL I – (AMRAP – Rounds and Reps)
AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
Handstand walk (50 ft)
– Use this session to build upper-body strength and handstand walking skills; prioritize quality of movement over volume.
– Use the handstand walk to work on high-skill gymnastics. If you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, choose a heavier load that still allows for at least 5 reps in a row without putting the dumbbell down.
– Dumbbell row modifications: Load, reps.
– Handstand walk modifications: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries
– STAMINA I – (Distance)
On a 15:00 clock:
Bike, row, or ski for distance
– Every minute perform a :15 sprint.
– Score is total distance; scores will be different per which machine you use.
– Start at a slow-to-moderate pace, and increase your pace as much as possible during the 15-second sprints.
– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you need to after each sprint to be able to repeat that sprint pace.
– Use any bike available or substitute run or ski as needed.
