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Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 round:
:30 band pull-aparts
10 hand-release push-ups
10 kettlebell deadlifts
:15-:30 handstand hold or pike handstand hold
10 kettlebell deadlifts
:30 band pull-aparts
– Rest :10 between movements.
Skill Work (Checkmark)
Pre-workout
EMOM 6:
3-5 handstand push-ups or scaled variation
250301 (Time)
– RX –
3 rounds for time with a partner:
50 KB sumo deadlift high pulls (35/53 lb)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.
– INTERMEDIATE –
3 rounds for time with a partner:
40 KB sumo deadlift high pulls (26/35 lb)
30 toes-above-shoulder
20 handstand push-ups
– One partner works at a time; share work as desired.
– BEGINNER –
3 rounds for time with a partner:
40 KB sumo deadlift high pulls (18/26 lb)
30 knees-above-hips
20 dumbbell shoulder presses (15/20 lb)
– One partner works at a time; share work as desired.
– MASTERS 55+ –
3 rounds for time with a partner:
50 single-KB sumo deadlift high pulls (26/35 lb)
40 toes-to-bars
30 double-KB shoulder presses (26/35 lb)
– One partner works at a time; share work as desired.
– SKILL I – (Checkmark)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
– Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
– The back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
General Warm-up (No Measure)
2 sets:
1:00 air bike
20 mountain climbers
10 air squats
1 set:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
250302 (AMRAP – Reps)
– RX –
On a 10:00 clock:
50 wall-ball shots (14/20 lb) (9/10 ft)
50/60-cal air bike
Max single-DB box step-ups (20/20 in) (35/50 lb)
– INTERMEDIATE –
On a 10:00 clock:
50 wall-ball shots (10/14 lb) (9/10 ft)
35/45-cal air bike
Max single-DB box step-ups (20/20 in) (20/35 lb)
– BEGINNER –
On a 10:00 clock:
40 wall-ball shots (6/10 lb) (9/10 ft)
15/25-cal air bike
Max box step-ups
– MASTERS 55+ –
On a 10:00 clock:
50 wall-ball shots (10/20 lb) (9/9 ft)
40/50-cal air bike
Max single-DB box step-ups (20/20 in) (20/35 lb)
Skill Work (Weight)
Post-workout
Accumulate:
10 DB Turkish get-ups/arm
Stretching (Checkmark)
Accumulate:
1:00 couch stretch/side
– AT-HOME – (AMRAP – Reps)
On a 10:00 clock:
50 single-DB thrusters (35/50 lb)
60 single-DB overhead walking lunges
Max single-DB box step-ups (20/20 in) (35/50 lb)
