Athletes Camp WOD: June 21, 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 Run

10 Bench Supported Dumbbell Glute Bridges

12 Push-ups

10 Dumbbell Deadlifts

Session 1

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Weightlifting

Week 3

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

2 x 2 + 2 @ 65%

1 x 1 + 2 @ 70%

2 x 1 + 2 @ 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 ` reps

Work to a heavy 1RM for the day

III. Every 3 mins x 5 sets: Back Squats

3 x 8 reps @ 70%

2 x 8 reps @ 75%

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Conditioning A

Every 4 mins for 20 mins

24 GHD Sit Ups

Alternative Weighted Sit Ups

12 / 8 Strict Handstand Push Ups

4 Squat Snatch

RX

Male 115 - 135 - 155 - 185 - 205 lbs

Female 75 - 95 - 105 - 125 - 145 lbs

Scaled

Male 95 - 115 - 135 - 155 - 165 lbs

Female 65 - 75 - 95 - 105 - 115 lbs

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Conditioning B

For Time

2000 / 1600m Row

Every 1:30 (starting at 0:00) complete:

10 Dumbbell Thrusters

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Goal:

Keep the dumbbell thrusters unbroken throughout and work on a quick transition to the dumbbells.

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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