Clamtown CF – Location – WOD
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General Warm-up (No Measure)
2 sets:
1:00 row (easy)
10 alternating Samson stretches
10 hamstring kick-ups/leg
10 hollow rocks
10 Superman arch-ups
10 scap push-ups
10 strict hanging knee raises
250505 (Time)
– RX –
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars
– INTERMEDIATE –
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars
– BEGINNER –
For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises
– MASTERS 55+ –
Same as Rx’d
Skill Work (4 Rounds for weight)
Post-workout
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
For time:
25-20-15-10-5:
Up-downs to a target (6/6 in)
V-ups
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
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 2025 Strength 1 lifting cycle. This is a deload week; next week, we will test our 1-rep clean and jerk.
– 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.
Shoulder Press (- STRENGTH II –
Shoulder press
10-8-8-6-6 (Deload)
)
– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week; next week, we will test our 1-rep shoulder press.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
Weighted Pull-ups (- STRENGTH III –
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
)
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
– SKILL I – (AMRAP – Rounds)
EMOM 14:
Min. 1 | 1-3 strict muscle-ups
Min. 2 | 3-5 candlesticks
– Review the candlestick before starting.
– Use this session as an opportunity to practice your technique with these two movements. If you are not able to perform a muscle-up, perform low-ring transitions and adjust the difficulty as needed.
– STAMINA I – (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Conditioning work to train mid-workout running stamina.
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace.
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
– Run modifications: Distance, 400-m, 800-m, 1,600-m, 200-m C2 bike; 200-m, 400-m, 800-m, 100-m row; 200-m, 400-m, 800-m, 100-m ski
