Clamtown CF – Location – WOD
General Warm-up (No Measure)
Banded warm-up
2 sets:
10 steps banded monster walk, forward
10 steps banded monster walk, backward
10 sumo-stance good mornings
10 slow air squats
10 hip bridges
Running dynamic warm-up
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
250506 (Time)
– RX –
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)
– INTERMEDIATE –
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)
– BEGINNER –
2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)
– MASTERS 55+ –
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)
Stretching (Checkmark)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (Time)
2 rounds for time:
200-m run
21 single-DB goblet squats (35/50 lb)
200-m run
15 double-DB front squats
200-m run
9 single-DB overhead squats
– Switch arms as desired on the overhead squats.
