Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 set:
:30 easy row
:20 moderate row
:10 hard row
10 alternating scorpion stretches
:10 hollow hold
1 set:
:30 easy row
:20 moderate row
:10 hard row
5 push-ups to down dog from the knees
10 sit-ups
1 set:
:30 easy row
:20 moderate row
:10 hard row
5 push-ups to down dog
:30 sit-ups
250208 (Time)
With a partner, divide work as desired:
– RX –
5 rounds for time:
750-m row
30 V-ups
15 handstand push-ups
– INTERMEDIATE –
4 rounds for time:
750-m row
30 V-ups
10 handstand push-ups
– BEGINNER –
4 rounds for time:
500-m row
15 sit-ups
10 pike push-ups or seated dumbbell shoulder presses (10/15 lb)
– MASTERS 55+ –
– same as Rx
– Scale up to a 20-in box if able.
– STRENGTH III – (Checkmark)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
– Farmers carry modifications: Load, dumbbell box step-ups
– Sandbag hold modifications: Load, dumbbell, or kettlebell front-rack hold
Stretching (Checkmark)
Accumulate:
:30 lacrosse ball chest mash/side
1:00 cobra stretch
– AT-HOME – (Time)
5 rounds for time:
800-m run
30 sit-ups
15 handstand push-ups
– Substitute pike push-ups as needed.
