Athletes Camp WOD: August 14, 2021

Warm Up

Wall Lat Stretch

10 Toy Soldiers

10 Inchworm push ups + Spider Lunge

PVC Dislocates and Pass Throughs

10 Good mornings

Wrist Prep

For Quality

400m Run

50ft. Walking Lunges

50 ft. Farmers Carry

50ft. Walking Lunges

50 ft. Farmers Carry

10 Burpee to Target

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Weightlifting

I. Every 2 - 3 mins x 5 sets: Snatch Grip Push Press + Overhead Squat

1 x 5 @ 65%

1 x 5 @ 70%

1 x 5 @ 80%

2 x 5 @ 55%

% based on 1RM Snatch Grip Push Press

II. Every 2 mins x 6 sets: Deadlift

3 x 3 @ 8 reps

3 x 3 @ 6 reps

Start at 60% of 1 RM Deadlift and add weight each set

Reps should be touch and go

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Conditioning

Option 1:

3 sets

2 Rounds

15 / 12 cal Bike

15 Thrusters

Rest 3 mins between set

RX 95 / 65 lbs

Scaled 75 / 55 lbs

Machine Subs:

15/12 Bike Erg Calories

15/12 Ski Erg Calories

15/12 Row Calories

Option 2:

For Time

80 ft. Handstand Walk

Alternative 6 Wall Walks

30 Deadlifts

80 ft. Handstand Walk

Alternative 6 Wall Walks

30 Hang Power Cleans

80 ft. Handstand Walk

Alternative 6 Wall Walks

30 Shoulder-to-Overheads

RX

Deadlifts, 185/125 lbs

Hang Power Cleans, 155/105 lbs

Shoulder-to-Overheads, 135/95 lbs

Scaled

Deadlifts, 155/105 lbs

Hang Power Cleans, 135/95 lbs

Shoulder-to-Overheads, 115/105 lbs

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Gymnastics

4 sets

Option 1: 20 Kipping Handstand Push Ups

Option 2: 10 Kipping Handstand Push Ups

Option 3: 20 Push Ups

Rest as needed between set

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Accessory Work

3 Rounds for Quality

50ft. Sandbag Carry

10 Romanian Deadlift (Unbroken)

50ft. Sandbag Carry

5 Sandbag Cleans

Scaled 100 / 70 lbs

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch