Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 set:
10 leg swings/leg
10 lateral leg swings/leg
10 over-the-fences/leg
5 consecutive Samson stretch lunges/leg
10 inchworms
10 unweighted single-leg deadlifts/leg
Progressive warm-up | 5:00
1 set:
10 alternating reverse lunges
5 kettlebell deadlifts
5 Russian kettlebell swings
1 set:
10 walking lunges (slow)
5 Russian kettlebell swings
5 kettlebell swings
1 set:
10 walking lunges (fast)
8 kettlebell swings
250322 (Time)
– RX –
5 rounds for time with a partner:
40 walking lunges
30 KB swings (35/53 lb)
20 KB goblet squats (35/53 lb)
10 single-DB devils presses (35/50 lb)
– Split work as desired.
– INTERMEDIATE –
5 rounds for time with a partner:
40 walking lunges
30 KB swings (26/35 lb)
20 KB goblet squats (26/35 lb)
10 single-DB devils presses (20/35 lb)
– Split work as desired.
– BEGINNER –
5 rounds for time with a partner:
20 walking lunges
20 KB swings (18/26 lb)
20 goblet squats (18/26 lb)
10 single-DB devils presses (10/15 lb)
– Split work as desired.
– MASTERS 55+ –
5 rounds for time with a partner:
40 walking lunges
30 KB swings (26/35 lb)
20 KB goblet squats (26/35 lb)
10 single-DB devils presses (20/35 lb)
– Split work as desired.
Stretching (Checkmark)
2 sets:
:45 couch stretch/leg
– AT-HOME – (Time)
5 rounds for time with a partner:
40 walking lunges
30 KB swings (35/53 lb)
20 KB goblet squats (35/53 lb)
10 single-DB devils presses (35/50 lb)
– Split work as desired.
