Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 set:
:20 shuttle runs, slow
:20 butt kickers
:20 up-downs
:20 plank shoulder taps
:20 mountain climbers
200-meter run, faster
– 1 shuttle run is 25 ft out and back.
1 set:
30 single-unders
5 V-ups
8 kip swings
5 x 2 single-unders + 1 double-under
8 kipping knee raises
2 sets:
15 double-unders
5 toes-to-bars
Skill Work (No Measure)
Pre-workout
Build to clean and jerk loading
“Eva Strong” (Time)
– RX –
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (145/205 lb)
400-m run
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
– INTERMEDIATE –
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (115/155 lb)
400-m run
– Share the double-under, toes-to-bar, and clean and jerk reps as desired; complete the run together.
– BEGINNER –
5 rounds for time with a partner:
24 single-unders
19 knees-above-hips
2 clean and jerks (35/45 lb)
400-m run
– Share all work evenly.
– MASTERS 55+ –
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (115/155 lb)
400-m run
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
Today we honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas.
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
– AT-HOME – (Time)
5 rounds for time with a partner:
24 double-unders
19 V-ups
2 DB complex sets
– Both partners perform 24 double-unders and 1 rep of the complex; share the V-ups as desired; complete the run together.
– 1 dumbbell complex = 5 dumbbell power cleans + 4 dumbbell shoulder-to-overheads + 3 dumbbell clean and jerks.
