Athletes Camp WOD: August 20, 2021

Warm Up

10 Toy Soldiers

10 Lateral Lunges

10 Kang Squats

10 Alternating bootstraps

10 Yoga Push Ups + Downward Dog Toe Taps

10 Reverse Table Top Lifts

Wrist Prep

3 Rounds for Quality

10 Supermans

40 Double Unders

10 L/10 R Single Leg Box Step Downs, 24/20 in

1 min Machine of Choice

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Weightlifting

I. Every 2 - 3 mins x 5 sets: Overhead Squat

1 x 5 @ 65%

1 x 5 @ 70%

1 x 5 @ 75%

1 x 5 @ 80%

1 x 5 @ 85%

% based on 1RM OHS or Snatch if you don't have an OHS record

II. Barbell Conditioning

In 8 mins

Find your 1RM Power Clean

Rest 4 mins

For Time

20 Power Clean @ 80% of 1RM

III. In 15 minutes

Find your 1RM Front Squat

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Conditioning (Choose 1)

Option 1

4 Rounds

20 Assault Bike Calories

Alternative 25 cal Row

10 Front Squats, 155/110 lbs

max unbroken reps Gymnastics (choose option you can perform)

- Ring Muscle Up

- Bar Muscle Up

- CTBs / Pull Ups

Rest 4 mins between rounds

RX 135 / 95 lbs

Scaled 115 / 85 lbs

Option 2

Every 3 mins x 5 sets

3 Rope Climb

Alternative 6 Strict Pull Ups

20 / 12 Pistol Squats

Alternative 20 Air Squats

20 GHD

Alternative Straight leg sit up to overhead press

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Core

4 Rounds

100ft. Kettlebell Suitcase Carry (L)

100ft. Kettlebell Suitcase Carry (R)

15 Pike Leg Lift Overs

pick load