Clamtown CF – Location – WOD
General Warm-up (No Measure)
Rowing warm-up
Progression // Focus
10 rows pulls, legs only // slight forward lean at the torso and flat back.
10 row pulls, legs, then hips // timing legs first, then hips.
10 row pulls, legs, hips, arms // strong drive with the legs and timing legs, hips, arms.
10 full strokes // legs, hips, arms, arms, hips, legs.
Rowing pace
3 sets
1:00 row
1:00 rest
– Increase your pace each round to find your pace for the workout.
250604 (Time)
– RX –
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (125/185 lb)
– INTERMEDIATE –
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (75/115 lb)
– BEGINNER –
4 rounds for time:
200/250-m row
10 shoulder-to-overheads (35/45 lb)
– MASTERS 55+ –
4 rounds for time:
400/500-meter row
10 shoulder-to-overhead (95/135 lb)
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
– AT-HOME – (Time)
4 rounds for time:
400-m run
7 DB shoulder presses (35/50 lb)
8 DB shoulder-to-overheads
– Use two dumbbells.
