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Athletes Camp WOD: January 7, 2022

Warm Up

Wall Lat Stretch

20 Toy Soldiers

10 Downdog to Updog + Toe Taps

10 Superman Planks

10 Fire Hydrants

10 T Spine Stretch

10 Floor I Y Ts

Wrist Prep


3 rounds of:

10 Scap Pull-ups

10 Back Extensions

10 GHD Sit-ups

1 min Plank Hold,


Weightlifting

Week 7

I. Every 2:30 x 4 sets: Front Rack Sotts Press

4 x 4 reps


Use the heaviest weight you can for each set.

Just like our snatch grip sotts press, use this piece to work on movement and mobility and even if you cannot fully get into position yet get a deep as you can and work on the lockout and extension overhead.


II. Every 3 mins x 5 sets: Hang Cleans + Split Jerk

3 x 2 + 2 reps

2 x 2 + 1 reps


Start at 65% 1RM and build over the 5 sets. DO NOT exceed 92% 1RM.


III. Every 3 mins x 6 sets: Front Squat

6 x 3 reps @ 85%


WOD

For Time

33 / 24 cal Bike or 500 / 400m Row

3 Wall Walks

15 Chest to Bars

50 thrusters

15 Chest to Bars

3 Wall Walks

33 / 24 cal Bike or 500 / 400m Row


RX 115 / 75 lbs

Scaled 95 / 65 lbs



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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