Athletes Camp WOD: August 8, 2022

Warm Up

10 Wall Lat Stretch

10 Prone Chest Opener

10 Deep Forward Lunge to Forward Fold

10 T Spine Stretch

10 Fire Hydrants

10 Spider Lunge / Stretch

Wrist Prep

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Weightlifting

I. 3 Rounds

2 Squat Cleans

Rest 30 secs

2 Squat Cleans

Rest 30 secs

2 Squat Cleans

Rest 2 mins between rounds.

Round 1-2: 65-70-75% 1RM

Round 3: 70-75-80% 1RM

II. 3 x 3 Push Jerk

Push Jerk 9-6-3 at 65% 1RM, rest 30 secs between sets

-- Rest 2 mins --

Push Jerk 9-6-3 at 70% 1RM, rest 30 secs between sets

-- Rest 2 mins --

Push Jerk 9-6-3 at 75% 1RM, rest 30 secs between sets

Drop 5% 1RM if you aren't sure of a true 1RM.

III. Every 2 mins x 6 sets:

6 x 1 Pause Back Squat + 5 Back Squats

Pause Back Squat- 2 secs in bottom

Find a heavy complex for the day (1+5) on a 12 min clock.

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Conditioning

For Time

21 Handstand Push-ups

250/200 m Row

15 Handstand Push-ups

250/200 m Row

9 Handstand Push-ups

250/200 m Row

-- Rest 3 mins --

250/200 m Row

21 Plate Deficit Push-ups, 4/2 in

250/200 m Row

15 Plate Deficit Push-ups, 4/2 in

250/200 m Row

9 Plate Deficit Push-ups, 4/2 in

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Accessory Work

A. 3 Rounds for Quality

Sandbag Carry, pick load, 100 ft

Double Kettlebell Overhead Carry, pick load, 100 ft

Farmers Carry, pick load, 100 ft

B. 3 Sets

10 Glute Ham Raise

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch