Athletes Camp WOD: November 16, 2021

Warm Up

10 Toy Soldiers

10 Yoga Push Ups + Downward Dog Toe Taps

10 Spider Lunges

10 Fire Hydrants

Wrist Prep

10 Dislocated and Pass Throughs

3 sets 20s ON / 10s OFF

1st Line Hops

2nd Plank Shoulder Taps

3rd Air Squats

4th Push Ups

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Weightlifting

Deload Week

I. Every 90 secs x 6 sets: Power Clean + Squat Clean (Complex)

2 x 2 + 1 @ 65%

1 x 2 + 1 @ 70%

1 x 1 + 1 @ 75%

1 x 1 + 1 @ 75 - 80%

% based on 1RM Power Clean

II. Every 2 mins x 6 sets: Pause Back Squat + Back Squat

6 x 1 + 5 reps @ Find heavy complex for the day

Pause Back Squat- 2 secs in bottom

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Conditioning

6 Rounds for Time

10 Strict Handstand Push-ups

12 Alternating Pistols

10 Alternating Dumbbell Snatches

20/16 cal Row or Ski

Alternative 15 / 11 cal Bike

Rest 1:30 minutes between each round

RX 70 / 50 lbs

Scaled 50 / 35 lbs

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Gymnastics Conditioning

For Time

2 Rounds

8 Bar Muscle Ups

12 cal Row

100ft. Farmers Carry

Rest 2 mins

2 Rounds

6 Bar Muscle Ups

12 cal Row

100ft. Farmers Carry

Rest 2 mins

2 Rounds

4 Bar Muscle Ups

12 cal Row

100ft. Farmers Carry

Rest 2 mins

RX 70 / 50 lbs

Scaled 50 / 35 lbs