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Clamtown CF – Location – WOD
General Warm-up (No Measure)
50 feet of each:
Jog x 2
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)
1 set:
10 standing calf raises/leg
:30 band pull-aparts
Muscle Up Progressions (No Measure)
Progression // Focus
:15 ring support hold // Keep the rings stable near the pockets, foot assisted, or spotted by the trainer as needed.
3-5 kneeling false grip ring rows // Maintain a false grip and hollow body position throughout the movement.
3 kneeling muscle-up transitions // Pull to the sternum, rotate around the rings, then complete a foot-assisted dip.
3:00 low-ring practice // Walk the feet further forward to increase the difficulty.
10 ring swings // Keeping the legs straight and together, push the rings forward in the Superman position and pull the rings back in the hollow.
3:00 kipping muscle-up practice // Press the rings back during the arch and pull the rings to the floor during the kip.
Partner Muscle-up Biathlon (Time)
– RX –
For time:
400-m run or 12 50′ Shuttle Runs (both done together)
18 muscle-ups
400-m run
15 muscle-ups
400-m run
12 muscle-ups
– Partners run together and share muscle-up reps as desired
– INTERMEDIATE –
5 rounds for time:
400-m run or 12 50′ Shuttle Runs (both done together)
9 low-ring muscle-up transitions
– Partners run together and share muscle-up reps as desired
– BEGINNER –
4 rounds for time:
400-m run
4 low-ring muscle-up transitions
– Partners run together and share muscle-up reps as desired
– MASTERS 55+ –
For time:
400-m run
27 chest-to-bar pull-ups
400-m run
24 chest-to-bar pull-ups
400-m run
21 chest-to-bar pull-ups
– Partners run together and share C2B reps as desired
Goal: Sub 18 minutes
HARD CAP: 22 minutes
– AT-HOME – (Time)
For time:
400-m run
18 double-dumbbell devils presses (35/50 lb)
400-m run
15 double-dumbbell devils presses
400-m run
12 double-dumbbell devils presses
– Partners run together and share devils presses as needed.
Stretching (Checkmark)
Accumulate:
:30 banded overhead stretch/side
:30 bent-arm pec stretch/side
