Athletes Camp WOD: June 14, 2021

Warm Up

10 Wall Lat Stretch

10 Prone Chest Opener

10 Deep Forward Lunge to Forward Fold

10 T Spine Stretch

10 Fire Hydrants

10 Spider Lunge / Stretch

Wrist Prep

3 Rounds for Quality

200m Jog

10 L/10 R Kettlebell Snatches- light load

10 Kettlebell Goblet Squats

10 Cossack Squats

Session 1

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Weightlifting

Week 2

I. Every 3 mins x 5 sets: Halting Snatch + Snatch

2 x 2 + 1 @ 65%

1 x 1 + 1 @ 70%

2 x 1 + 1 @ 75%

% based on 1RM Squat Snatch

Halting snatch are below the knee. Snatches are not touch and go, reset after the halting snatches. Perform Squat Snatches for all sets.

II. Every 90 secs x 6 sets: Snatch Grip Push Press

6 x 2 reps

Work to a heavy 2RM for the day

III. Every 3 mins x 5 sets: Back Squats

2 x 8 reps @ 65%

2 x 8 reps @ 70%

1 x 8 reps @ 70 - 75%

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Conditioning A

5 Rounds for Time

9 Bar Muscle Ups

Alternative 15 Pull Ups or Ring Rows

14 Pistol Squats

Alternative 15 Air Squats

10 DB Squat Snatch

Rest 1:30 between round

RX 70 / 50 lbs

Scaled 50 / 35 lbs

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Conditioning B

For Time

50 ft. Handstand Walk

Alternative 50 ft Bear Crawl Sprint

40 / 30 cal Ski or Bike or Row

30 Deficit Handstand Push-ups, 6/4.5 in

Alternative Kipping Handstand Push Up

40 / 30 cal Ski or Bike or Row

50 ft. Handstand Walk

Machine Alternatives

35 / 26 cal Air Bike

400m Run

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch