Athletes Camp WOD: November 11, 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

Dislocates and Passthroughs

Every 2 mins x 6 sets: Power Clean + Hang Power Clean

6 x 1 + 2 reps

Start at 75% 1RM hang power clean and build over the 6 sets.

Every 2:30 mins x 4 sets: Pause Front Squats

2 x 2 reps @ 75%

2 x 2 reps @ 80%

Pause 2 secs in the hole on each rep.

16 / 12 cal Row

12 Burpee Box Jump Overs

16 Single Arm Dumbbell Hang Clean & Jerks

RX 50 / 35 lbs

Scaled 35 / 25 lbs

1-2-3-4-5-4-3-2-1 Unbroken Ring Muscle-ups

1-2-3-4-5-4-3-2-1 Unbroken Chest-to-bar Pull-ups

10 L/10 R Single Leg Box Step Downs, 24/20 in

30 secs. Wall Sit

L 45 secs/R 45 secs Couch Stretch

Single Leg Box Step Downs- tempo reps