Athletes Camp WOD: January 1, 2022

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

200m Jog

12 Toe Touches

12 Banded Good Mornings

12 Deadlifts, 45/35 lbs

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Weightlifting

Week 6

I. EMOM 8: Snatch

2 x 2 reps @ 75%

1 x 2 reps @ 80%

2 x 1 rep @ 85%

Athlete choice on touch and go or singles.

II. Deadlift

4 Rounds

1 x 3 reps @ 85%

Rest 40 secs

1 x 2 reps @ 85%

Rest 20 secs

1 x 1 reps @ 85%

Rest 3 mins

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Conditioning

3 Rounds for Time

33 cal Row

15 Pull Ups

11 Clean and Jerk

RX 155 / 105 lbs

Scaled 135 / 95 lbs

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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