Athletes Camp WOD: December 8, 2021

Warm Up

10 PVC Dislocates and Pass Throughs

20 Leg Swing (10 front to back + 10 Side to side)

10 Toy Soldiers

10 Kang Squats

10 Alternating Hamstring Sweep

10 Yoga Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

Wrist Prep

EMOM 8

1st Box Step-ups 24/20

2nd 45 secs Row

3rd 6 Inchworms

4th 45 secs max rep Cossack Squats

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Weightlifting

Week 3

I. Barbell Conditioning

For Time

40 Thrusters

40 Power Cleans

40 Shoulder-to-Overheads

40 Thrusters

RX 75 / 55 lbs

Scaled 45 / 35 lbs

I. Dumbbell Conditioning

EMOM 12

1st 12 Dual DB / KB Snatch

2nd 12 Dual DB / KB Deadlift

3rd 10 Pistol Squat

RX 53 / 35 lbs (or dumbbell equivalent)

Scaled 35 / 26 lbs (or dumbbell equivalent)

II. Every 3 mins x 4 sets: Back Squat

4 x 10 reps @ 65%

% based on 1RM Back Squat