Athletes Camp WOD: December 27, 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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3 Rounds for Quality

45 secs Machine of Choice

50ft. Bodyweight Walking Lunge

10 Muscle Snatches, 45/35 lbs

20 Alternating Lateral Line Jumps

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Weightlifting

Week 6

I. EMOM 8: Muscle Snatch + Pause Overhead Squats

4 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 3 mins x 5 sets: Overhead Squats

2 x 6 reps @ 60%

3 x 4 reps @ 70%

III.A Power Snatch

1 x 2 - 2 - 1 reps @ 65 - 70 - 75%

Rest 3 mins

1 x 2 - 2 - 1 reps @ 70 - 75 - 80%

Rest 3 mins

1 x 2 - 2 - 1 reps @ 75 - 80 - 85%

Rest 3 mins

1 x 2 - 2 - 1 reps @ 80 - 85 - 90%

Rest 3 mins

-- Rest 5-10 mins --

III.B Power Cleans

1 x 2 - 2 - 1 reps @ 65 - 70 - 75%

Rest 3 mins

1 x 2 - 2 - 1 reps @ 70 - 75 - 80%

Rest 3 mins

1 x 2 - 2 - 1 reps @ 75 - 80 - 85%

Rest 3 mins

1 x 2 - 2 - 1 reps @ 80 - 85 - 90%

Rest 3 mins

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Conditioning

For Time

At 0:00 - 12:00 Complete 2 rounds of:

30 / 24 cal Machine

12 Devil Press

16 Abmat Sit Ups

12 Dumbbell Box Step Overs, 24/20 in

-- then --

At 12:00 - 24:00 Complete 2 rounds of:

30 / 24 cal Machine

12 Devil Press

12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

16 Abmat Sit Ups

RX 35 / 25 lbs

Scaled 25 / 15 lbs

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Gymnastics

I. Handstand Push Ups Negatives

4 x 5 reps

Rest as needed between sets.

As deep as possible, 5 sec negative each rep.

*Option to do plate deficit or HSPUs on paralletes

II. Every 2 mins x 5 sets

1 set 80% of max Kipping HSPUs

max unbroken Feet elevated parallette push ups