Athletes Camp WOD: December 18, 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

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Weightlifting

Week 4

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

Work to a moderately heavy complex for the day. Work to get full extension and shrug on each high pull. You can wear straps for this piece if you are comfortable with them.

II. 3 sets

10 Deadlift

15 Russian Swings, pick load

6 Glute Ham Raises

Deadlift-

2x10 at 70% 1RM

1x10 at 75% 1RM

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Conditioning

Option 1

For Time

3 Wall Walks

80/60 cal Bike

3 Wall Walks

60 Wall Balls

3 Wall Walks

40 Deadlift

3 Wall Walks

20 Shoulder-to-Overheads

3 Wall Walks

10 Squat Cleans

3 Wall Walks

RX

Wall Balls, 20/14 lbs

Deadlifts, 135/95 lbs

Shoulder-to-Overheads, 155/105 lbs

Squat Cleans, 185/125 lbs

Scaled

40 Wall Balls, 20/14 lbs

Deadlifts, 105/85 lbs

Shoulder-to-Overheads, 135/ 95 lbs

Squat Cleans, 155/105 lbs

Option 2

6 Rounds for Time

6 Pull Ups

6 Handstand Push Ups

6 Dumbbell Snatch

RX 70 / 50 lbs

Scaled 50 / 35 lbs

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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