Athletes Camp WOD: August 6, 2022

Warm Up

3 Rounds for Quality

Choice Machine, 1:30

12 Back Extensions

10 Air Squats

Wall Sit, 1 min

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Weightlifting

I. Barbell Conditioning

Power Snatch 10-8-6-4-2, using heaviest weight per set

Rest 5 mins

Power Snatch 10-8-6-4-2, using heaviest weight per set

Start at 60% 1RM and add weight after each set. Rest as needed between rep sets.

II. Every 2 mins x 6 sets: Deadlift

3 x 3 reps @ 75%

2 x 4 reps @ 75%

1 x 5 reps @ 75%

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Conditioning

4 rounds for time of:

2 Rope Climbs

500/400 m Ski Erg

100 ft Sandbag Carry

RX 100 / 70 lbs

Scaled 100 / 70 lbs

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Accessory Work

4 rounds for quality of:

Kettlebell Suitcase Carry, pick load, L 100 ft/R 100 ft

15 Pike Leg Lift Overs

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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