Athletes Camp WOD: November 17, 2021

Warm Up

10 PVC Dislocates and Pass Throughs

20 Leg Swing (10 front to back + 10 Side to side)

10 Toy Soldiers

10 Kang Squats

10 Alternating Hamstring Sweep

10 Yoga Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

Wrist Prep

3 Rounds for Quality

10 Push Press

10 Good Mornings

10 L/10 R Back Rack Lunges

20 secs Assault Bike Sprint

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Weightlifting

I. Barbell Conditioning

AMRAP 14

800 / 640m Row

18 Thrusters

15 Bar Facing Burpees

15 Thrusters

15 Bar Facing Burpees

12 Thrusters

15 Bar Facing Burpees

Max reps thrusters

RX

18 reps @ 95/65 lbs

15 reps @ 115/75 lbs

12 reps @ 135/95 lbs

Max reps @ 155/105 lbs

Scaled

18 reps @ 75/55 lbs

15 reps @ 95/65 lbs

12 reps @ 115/75 lbs

Max reps @ 135/95 lbs

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Conditioning

"Mordo"

6 Rounds for Time

250m Row

8 Dball Ground to Shoulder

Alternative DB Ground to Shoulder

25ft. Handstand Walk

Alternative 100ft. Bear Crawl

RX 150 / 100lbs ; 70 / 50 lbs (DB)

Scaled 100 / 70 lbs ; 50 / 35 lbs (DB)

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Accessory Work

AMRAP 10

100ft. DBs Gun Carry

6 Strict Pull Ups

12 Reverse Grip Barbell Curls

Pick Load