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Athletes Camp WOD: December 25, 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


Weightlifting

Week 5

I. Every 3 mins x 5 sets: Low Hang Snatch + Snaycj

3 x 2 + 1 reps

2 x 1 + 1 rep


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. Every 2:30 mins x 5 sets: Deadlift

1 x 10 reps @ 70%

1 x 8 reps @ 75%

1 x 6 reps @ 80%

1 x 4 reps @ 85%

1 x 2 reps @ 90%

Conditioning

Option 1

AMRAP 20

12 Bench Press

50 ft. Sled Push, pick load

50ft. Sled Pull, pick load

6 Strict Pull-ups


** Sub Sled with 100 ft. Farmers Carry

RX 135 / 95 lbs

Scaled 115 / 75 lbs


Option 2

For Time

800m Run or Row


15 - 12 - 9 Squat Snatch

9 - 6 - 3 Bar Muscle Ups

15 - 12 - 9 Burpee Box Jump Overs


800m Run or Row


RX 135 / 95 lbs

Scaled 95 / 65 lbs


Machine Subs:

Concept 2 Machine, 800 m

60/45 Concept 2 Machine Calories

45/35 Assault Bike Calories

Cool Down

1 min Scorpion Stretch (R)

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

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