Athletes Camp WOD: November 19, 2021

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

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Weightlifting

Deload Week

I. EMOM 10

3 Snatch Pull + 3 Hang Power Snatch + 3 Overhead Squats

Complete the complex unbroken and build to a heavy set for the day.

II. Every 3 mins x 5 sets: Front Squats

2 x 6 @ 65%

1 x 6 @ 75%

1 x 3 @ 75%

1 x 3 @ 80%

% based on 1RM Front Squat

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WOD

Option 1

5 Rounds for Time

30 / 22 cal Bike

15 Front Squats

10 Chest to Bars

RX 115 / 75 lbs

Scaled 95 / 65 lbs

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Option 2

2 sets x AMRAP 6

9 Dumbbell Power Cleans

9 Toes-to-bars

9 Dumbbell Shoulder-to-Overheads

Rest 3 minutes between sets

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch