Clamtown CF – Location – WOD
General Warm-up (No Measure)
Partner row-ling
• Teams of two: Athletes alternate work and rest.
• Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.
AMRAP 7:
Partner A: Rows 100 meters. For every meter Partner A rows under or over 100 meters, Partner B must perform that many reps of a penalty movement.
Partner B: As soon as they finish performing the penalty reps, Partner B gets on the rower to row 100 meters. Partner A will then perform the penalty reps.
Penalties:
Round 1: Air squats
Round 2: Push-ups
Round 3: Sit-ups
Round 4: Burpees
250531 (Time)
– RX –
For time with a partner:
1,000-m run
50 Curtis-P complexes (55/75 lb)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
– INTERMEDIATE –
For time with a partner:
800-m run
50 Curtis-P Complex (45/55 lb)
600/800-m row
– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
– Both partners perform 3 burpees at the TOP of each minute during the Curtis-P complexes.
– BEGINNER –
For time with a partner:
800-m run
30 Curtis-P Complex (35/45 lb)
600/800-m row
– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
– Both partners perform 2 burpees at the TOP of each minute during the Curtis-P complexes.
– MASTERS 55+ –
For time with a partner:
1,000-m run
50 Curtis-P complexes (35/45 lb)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
– AT-HOME – (Time)
For time with a partner:
1,000-m run
50 DB Curtis-P Complex (20/35 lb)
1,000-m run
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
