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Clamtown CF – Location – WOD
General Warm-up (Checkmark)
Running warm-up | 6:00
1 set:
200-meter jog
:30 running position drill/leg
:30 pulling in place drill/leg
200-meter run
Dynamic warm-up | 8:00
2 sets:
10 banded pull-aparts
10 hollow rocks
5 elbow-to-insteps/leg
10 alternating plank shoulder taps
10 good mornings
10 scap pull-ups
250614 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
2 rope climbs (15/15 ft)
100-m run
20 AbMat sit-ups
100-m run
20 KB swings (35/53 lb)
– INTERMEDIATE –
AMRAP 20:
2 rope climbs (12 ft)
100-m run
20 AbMat sit-ups
100-m run
20 KB swings (26/35 lb)
– BEGINNER –
Every 5:00 for 4 sets:
2 pull-to-stands
100-m run
12 AbMat sit-ups
100-m run
12 KB swings (18/26 lb)
– Rest with the remaining time in each interval.
– MASTERS 55+ –
AMRAP 20:
2 rope climbs (12/12 ft)
100-meter run
20 AbMat sit-ups
100-meter run
20 kettlebell swings (26/35 lb)
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 elbow-to-instep/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
20 alternating double-dumbbell renegade rows (35/50 lb)
100-meter run
20 sit-ups
100-meter run
20 alternating single-dumbbell hang snatches (35/50 lb)
