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Clamtown CF – Location – WOD
General Warm-up (No Measure)
Running warm -up | 6:00
1 set:
100-meter jog
:30 seconds of skipping
100-meter jog (a little faster)
:30 seconds of butt kickers
100-meter run
:30 seconds of high knees
100-meter run (workout speed)
Band work | 3:00
3 sets:
10 band pass-throughs
10 band pull-aparts (hands at chest height and pull to your chest)
10 band pull-aparts (hands at waist level and pull to your waist)
250612 (Time)
– RX –
For time:
400-m run
40 ring dips
30 deadlifts (125/185 lb)
20 double-DB step-ups (35/50 lb) (20/20 in)
400-m run
– INTERMEDIATE –
For time:
400-m run
40 jumping ring dips
30 deadlifts (105/155 lb)
20 double-DB step-ups (20/35 lb) (20/20 in)
400-m run
– BEGINNER –
For time:
200-m run
20 foot-assisted ring dips
20 deadlifts (55/75 lb)
20 step-ups (20/20 in)
200-m run
– MASTERS 55+ –
For time:
400-meter run
40 ring dips
30 deadlifts (95/135 lb)
20 double-dumbbell step-ups (20/35 lb) (20 in)
400-meter run
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
Skill Work (Checkmark)
Post-workout:
Have athletes spend 10 minutes playing around with the different drills on the low rings.
Rest as needed.
– AT-HOME – (Time)
For time:
400-meter run
40 hand-release push-ups
35 double-dumbbell deadlifts (35/50 lb)
30 double-dumbbell walking lunges (35/50 lb)
400-meter run
