Athletes Camp WOD: December 4, 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

3 Rounds for Quality

1:30 Choice Machine

12 Back Extensions

10 Air Squats

1 min Wall Sit

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Weightlifting

Week 2

I. Every 2:30 mins x 5 sets: High Hang Snatch

5 x 3 reps

Work to a moderate heavy 3 rep for the day. This should be a solid technique piece so do not go to a percentage or load that makes your form break down.

II. Deadlift

4 Rounds

1 x 4 @ 80%

Rest 40 secs

1 x 3 @ 80%

Rest 20 secs

1 x 1 @ 80%

Rest 3 mins

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Conditioning

Option 1

For Time

50/42 cal Machine (Concept 2)

8 / 6 Strict Pull Ups

25 Wall Balls

8 / 6 Strict Pull Ups

25 Wall Balls

8 / 6 Strict Pull Ups

25 Wall Balls

8 / 6 Strict Pull Ups

50/42 Ski Erg Calories

Option to replace pull ups with Rope Climbs

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Option 2

4 Rounds for Time

10 Deadlifts

15 Bar Facing Burpees

50 ft. Handstand Walk

Alternative 100ft. Bear Crawls

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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