Athletes Camp WOD: November 1, 2021

Warm Up

10 Leg Swings

10 Inchworm Push ups

10 Spider Lunges

10 Fire Hydrants

Wrist Prep

10 Dislocated and Pass Throughs

2 Rounds for Quality

200m Jog

10 Inchworm + Push-up

10 Barbell Good Mornings, 45/35 lbs

10 Back Squats, 45/35 lbs

10 Muscle Cleans

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Weightlifting

Week 9

I. Every 2 mins x 5 sets: Deadlift + Power Clean + Deadlift

5 x 5 + 3 + 5 reps

Find a max for the complex in 5 sets. The complex MUST be unbroken throughout. Warm-up these movements in 2-3 sets beforehand and then start your official attempts.

II. EMOM 12: Back Squat

12 x 1 rep @ 90 - 95%

% based on 1RM Back Squat

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Conditioning

For Time

5 Rounds

400 / 300m Row

6 Pull Ups

Rest 3 mins

4 Rounds

400 / 300m Row

20 Wall balls

Rest 3 mins

3 Rounds

300m Run

15 Box Jumps, 24" / 20"

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Accessory Work

3 Rounds For Quality

12 L/12 R DBs Farmers Carry Reverse Lunges, pick load*

10 L/10 R DBs Single Leg Romanian Deadlifts, pick load*

10 Glute Ham Raises

Alternative Bench Glute Ham Raise

* Use two dumbbells