Athletes Camp WOD: August 9, 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 Snatches

Rest 30 secs

2 Squat Snatches

Rest 30 secs

2 Squat Snatches

Rest 2 mins between rounds.

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

Round 3: 70-75-80% 1RM

II. Barbell Conditioning

For Time

0:00-6:00: 75 Snatches

6:00-12:00: 30 Snatches

12:00-16:00: 15 Snatches

RX

75 Snatches, 75/55 lbs

30 Snatches, 135/95 lbs

15 Snatches, 165/115 lbs

Scaled

75 Snatches, 55/45 lbs

30 Snatches, 95/65 lbs

15 Snatches, 135/95 lbs

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Conditioning

Every 3 mins x 18 minutes

25 / 20 cal Ski Erg

10 GHD Sit-ups / 15 Abmat Sit Ups

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Accessory Work

4 Rounds 30 secs ON / 30 secs OFF

1st Hollow Hold Flutter Kick

2nd Side Plank (L)

3rd Parallette Pike Leg Lift Overs

4th Side Plank (R)

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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