Clamtown CF – Location – WOD
General Warm-up (No Measure)
2 rounds
200-meter run
Hip rotations – out and around
Hip rotations – in and out
5 air squats
A skips
B skips
C skips
5 air squats
High knees
Butt kickers
5 air squats
250426 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
200-meter run (together)
20-cal bike, row, or ski
10 DB Snatches (right) (35/50 lb)
10 DB Snatches (left) (35/50 lb)
10 DB Overhead Squats (right)
10 DB Overhead Squats (left)
Perform the run together
Divide the remaining work as desired
– INTERMEDIATE –
AMRAP 20 with a partner:
200-meter run (together)
20-cal bike, row, or ski
10 DB Snatches (right) (25/35 lb)
10 DB Snatches (left) (25/35 lb)
10 DB Overhead Squats (right)
10 DB Overhead Squats (left)
Perform the run together
Divide the remaining work as desired
– BEGINNER –
AMRAP 20 with a partner:
100-meter run (together)
10-cal bike, row, or ski
10 DB Snatches (right) (light)
10 DB Snatches (left) (light)
10 DB Front Squats (right)
10 DB Overhead Squats (left)
Perform the run together
Divide the remaining work as desired
– MASTERS 55+ –
– same as Intermediate
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
200-meter run
10 up-downs to a target (6 in)
3 left-arm DB snatches (35/50 lb)
3 left-arm DB overhead squats
3 right-arm DB snatches
3 right-arm DB overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
