Athletes Camp WOD: January 5, 2022

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

4 rounds x 20 secs on / 10 secs off

1st Single Unders or Double Unders

2nd Plank Position Shoulder Taps

3rd Air Squats

4thKettlebell Swings- light

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Weightlifting

Week 7

I. Hang Squat Snatch

Complete as 4 rounds

1 x 9 reps

Rest 45 secs

1 x 6 reps

Rest 30 secs

1 x 3 reps

Round 1: 55% 1RM

Round 2: 60% 1RM

Round 3: 65% 1RM

Round 4: 68% 1RM

Looking for unbroken sets and technically sound barbell cycling here.

II. Every 2 mins x 6 sets: Overhead Walking Lunges

50ft. (16 reps)@ Build to heavy

Off the rack

III. Every 2:30 mins x 3 sets: Back Squat

3 x 8 reps @ 75%

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Conditioning

Open Prep

3 Rounds for Time

15 - 12 - 9

Shoulder-to-Overhead

Bar Facing Burpee

Rest 1:1 between each round.

RX 115 / 75 lbs

Scaled 95 / 65 lbs