Athletes Camp WOD: November 20, 2021

Warm Up

Wall Lat Stretch

10 Toy Soldiers

10 Inchworm push ups + Spider Lunge

10 Fire Hydrants

PVC Dislocates and Pass Throughs

10 Good mornings

Wrist Prep

3 Rounds for Quality

1:30 Choice Machine

12 Back Extensions

10 Air Squats

1 min Wall Sit

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Weightlifting

Deload Week

Incline Bench Press

5 sets x 8 reps

Rest 2 - 3 minutes between sets

Use the heaviest weight you can for each set.

If you do not have access to a adjustable bench, use a flat bench with the legs on a 20 inch box for height reference.

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Conditioning

Option 1

Every 4 minutes x 5 sets

15 Deadlifts

40 Double Unders

10 Box Jump Overs

RX 225 / 155 lbs

Scaled 185 / 125 lbs

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Option 2

2 rounds, each round for time, of:

30 cal Row

1000 m Run

30 cal Row

800 m Run

30 cal Row

400 m Run

Rest 5 mins between each round.

Machine Subs:

Concept 2 Machine Calories- same

22/16 Assault Bike Calories

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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