Clamtown CF – Location – WOD
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General Warm-up (No Measure)
On a 3:00 clock:
200-meter run
10 jumping jacks
5 push-ups from the knees
10 jumping jacks
10 air squats
10 jumping jacks
5 push-ups
10 jumping jacks
10 air squats
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side
– AT-HOME – (Time)
For time:
1-mile run (1,600 m)
100 sit-ups
200 push-ups
300 air squats
1-mile run (1,600 m)
– Partition the sit-ups, push-ups, and squats as needed. Start and finish with the run. If able, wear a 20-lb (9 kg) vest or body armor.
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 two 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 for the percentages.
– If the set calls for more than a single rep, complete that set in unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
– INTERMEDIATE –
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.
– BEGINNER –
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.
– MASTERS 55+ –
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.
Front Squat (- STRENGTH II –
Front squat
4-4-4-4-4+
)
– Welcome to week two 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 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (6 Rounds for weight)
2 sets for load:
10 close-grip bench presses
2 sets for load:
10 normal-grip bench presses
2 sets for load:
10 wide-grip bench presses
– Rest as needed between sets.
– Increase or decrease load as needed, depending on the grip. Expect to be able to go heavier with the normal grip versus the close- and wide-grip variations.
– Avoid going to failure unless you have a spotter.
– SKILL I – (Checkmark)
4 sets for quality:
25 seated leg raises
1-3 strict ring muscle-ups
1-3 wall walks
– Prioritize quality movement throughout this session. Try to get both heels off the ground at least three inches on the seated leg raises. If this is too challenging, try to lean back as you bring your heels off the ground.
– Choose a number of strict ring muscle-up reps that you can complete in around 1 minute. If you don’t have strict ring muscle-ups, practice low-ring transitions.
– Control every wall walk descent, avoiding crashing to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
– STAMINA I – (Time)
10 sets for time:
500/600-meter C2 bike
:30 rest
– Keep all sets under 1:30.
– Start at a conservative pace, and increase your speed after the first couple of sets.
– Challenge yourself to not deviate from your pace by more than 5 seconds in either direction.
– Bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski
