Announcements
Valentine’s Partner Wod Saturday
2/15 8:45 WOD
Clamtown CF – Location – WOD
General Warm-up (No Measure)
On a 8:00 clock:
10 arm circles, forward
10 arm circles, backward
5 ring rows
5 up-downs
5 pike push-ups
:20 Handstand Hold
– Perform the pike push-ups from the floor or a box as desired.
– Cycle through this warm-up until 8 minutes have passed.
RIng Muscle Up Warmup/Progression:
False Grip Ring Rows
Jumping Dips
Low Ring Transitions
Banded Low Ring Muscle, Jumping Muscle Up
10 Kip Swings on the Rings
Kipping Ring Muscle Up
Workout Prep:
3 Rounds:
1 Ring Muscle up (workout variations)
2 Handstand Pushups (workout variations)
3 KB Swings (build to working weight)
Partner “Nate” (AMRAP – Rounds and Reps)
AMRAP 20 min:
With a partner, alternate full rounds:
RX:
2 Ring Muscle ups
4 Handstand pushups
8 KB swings (53/70)
Intermediate:
2 Jumping Ring Muscle Ups
4 Handstand Pushups
8 KB swings (35/53)
Beginner:
2 Low Ring Transitions
4 Seated DB Press
8 KB swings (35/53)
Goal: 20 total rounds
Stretching (Checkmark)
1 set:
1:00 child’s pose stretch
1:00 lacrosse-ball shoulder mash/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
3-6-9-12.. etc.
Alternating single-arm DB hang power cleans (35/50 lb)
DB-facing burpees
Double-DB push jerks (35/50 lb)
– Use one DB for the cleans and two for the jerks.
