Athletes Camp WOD: December 11, 2021

Warm Up

Wall Lat Stretch

10 Toy Soldiers

10 Inchworm push ups + Spider Lunge

10 Fire Hydrants

PVC Dislocates and Pass Throughs

10 Good mornings

Wrist Prep

AMRAP 8

20 Lunge Steps

12 / 8 cal Machine

12 V-ups

12 Push-ups

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Weightlifting

Week 3

I. Every 3 mins x 5 sets: High Hang Snatch + High Hang Snatch High Pulls

2 x 3 + 2 reps

3 x 2 + 2 reps

II. Deadlift

EMOM 5

5 reps @ 60%

Rest as needed then,

Every 1:15 x 4 sets

4 reps @ 70%

Rest as needed then,

Every 90 secs x 3 sets

3 reps @ 80%

Rest as needed then,

Every 2 mins x 2 sets

2 reps @ 85%

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Conditioning

For Time

6 Strict Pull Ups

12 Burpee Box Jump Overs, 30" / 24"

6 Strict Pull Ups

30 Back Squats

6 Strict Pull Ups

12 Burpee Box Jump Overs, 30" / 24"

6 Strict Pull Ups

RX 185 / 125 lbs

Sclaed 135 / 95 lbs

Back Squat off the floor

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Accessory Work

3 Rounds for Quality

20 Barbell Bicep Curls, pick load

50ft. Sandbag Carry

20 Push ups

100ft. Farmers Carry

20 Dumbbell Hammer Curls, pick load

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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