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Athletes Camp WOD: January 22, 2022

Warm Up

3 Rounds for Quality

1 min Machine

-- then --

3 rounds of:

10 Strict Press

10 Double Kettlebell Deadlifts

100 ft. Bodyweight Lunges

Weightlifting

Week 9

I. Every 2 mins x 4 sets: Snatch

4 x 2 reps @ 70 - 80%


II. Every 3:30 x 4 sets: Deadlift

1 x 15

1 x 12

1 x 9

1 x 6


Sets must be unbroken.

Use the heaviest weight you can for each set.

Conditioning


4 Rounds for Time

20 / 16 cal Row or Ski

20 Deadlifts

14 Chest to Bar

Rest 1:30 mins between rounds


RX 225 / 155 lbs

Scaled 185 / 125 lbs


Accessory Work

Every 5 minutes x 5 sets

16L / 16R Bear Hug Carry Lunges

20 KB Goblet Squats


Athlete choice on load. Stay unbroken.

Cool Down

1 min Scorpion Stretch (R)

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

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