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Athletes Camp WOD: December 28, 2021

Warm Up

10 Spider Lunges

10 Fire Hydrants

10 Dislocated and Pass Throughs


EMOM 9

1st 45 secs max rep Jump Squats

2nd 45 secs max cal Bike

3rd 100ft. Sandbag Carry


Weightlifting

Week 6

I. EMOM 8: Push Jerk

2 x 4 reps @ 65%

2 x 3 reps @ 70%

2 x 3 reps @ 75%

2 x 2 reps @ 80%


II. Bench Press

Complete as 4 rounds of:

1 x 3 @ 85%

Rest 40 secs

1 x 2 @ 85%

Rest 20 secs

1 x 1 @ 85%

Rest 3 mins


III. Every 2 mins x 6 sets: Sumo Deadlift

6 x 2 reps


Work to a heavy 2 rep for the day.


Conditioning

For Time

9 - 6. - 3

Bar Muscle Ups

Shoulder to Overhead


Rest 4 minutes


5 - 10 - 15

Bar Muscle Ups

Shoulder to Overhead


RX 115 / 75 lbs

Scaled 95 / 65 lbs



Accessory Work

3 Sets

15 Banded Tricep Push Downs

10 Skull Crushers

max Handstand Holds


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