Athletes Camp WOD: December 20, 2021

Warm Up

10 Leg Swings

10 Inchworm Push ups

10 Spider Lunges

10 Fire Hydrants

Wrist Prep

10 Dislocated and Pass Throughs

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AMRAP 7

1 min Machine

50 ft. Walking Toe Touches

20 Plank Shoulder Taps

10 Snatch Grip Push Press

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Weightlifting

Week 5

I. EMOM 8: Muscle Snatch + Pause Overhead Squats

3 x 2 + 3 reps

1 x 2 + 3 reps

4 x 1 + 2 reps

Pause Overhead Squat- 2 secs in bottom

Use the heaviest weight you can for each set.

II. Every 2 mins x 5 sets: Snatch Grip Push Press

2 x 3 reos @ 65%

1 x 3 reps @ 70%

1 x 2 reps @ 75%

1 x 2 reps @ 78%

III. A Halting Power Snatch

2 x 3 reps @ 65%

2 x 3 reps @ 70%

1 x 3 reps @ 75 - 80%

Rest 5 - 10 mins

III. A Halting Power Clean

2 x 3 reps @ 65%

2 x 3 reps @ 70%

1 x 3 reps @ 75 - 80%

Complete each set of 3 reps as:

Rep 1: 2 sec pause below knees

Rep 2: 2 sec pause above knees

Rep 3: 2 sec pause in catch position

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Conditioning

AMRAP 20

14 / 11 cal Ski or Row

25 ft. Handstand walk

Alternative 2 wall walks

4 - 5 - 6 - 7 - 8 - .... Clean and Jerks

25 ft. Handstand walk

Alternative 2 wall walks

Rest 1 minute after each round

Continue adding 1 Clean & Jerk rep each round until time expires.

RX 155 / 105 lbs

Scaled 135 / 95 lbs

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Gymnastics

I. 8 mins Practice

Handstand Push up Form

Freestanding Handstand Push Ups

II. 4 Rounds for Time

10 Strict or Kipping Handstand Push ups

20 secs Handstand Hold

5 Strict or Kipping Handstand Push ups

20 secs Handstand Hold