Athletes Camp WOD: October 15, 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

Week 6

I. Every 3 mins x 5 sets: Behind the Neck Jerk Balance

5 x 3 reps

Use the heaviest weight you can for each set.

Rest as needed between sets.

II. Every 3 mins x 5 sets: Squat Cleans + Pause Split Jerk

2 x 1 + 2 @ 80 - 82%

1 x 1 + 2 @ 80 - 85%

2 x 1 + 1 @ 85 - 87%

% based on 1RM Clean and Jerk

On the split jerks, pause in the catch for 2 secs and focus on where your feet are. We like to see a good split that is even from front to back and the direction of your feet at 11/5 or 1/7 on a clock position.

III. Every 3 mins x 6 sets: Pause Front Squat + Front Squat

6 x 1 + 2 reps @ 75 - 80%

% based on 1RM Front Squat

Pause front squats with a 3 sec pause.

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WOD

3 Rounds

24 Wall Balls, 20 / 14lbs

5 Sandbag Cleans or Power Cleans

50 Double Unders

Rest 3 mins

2 Rounds

24 Wall Balls, 20 / 14lbs

5 Sandbag Cleans or Power Cleans

50 Double Unders

Rest 3 mins

1 Round

24 Wall Balls, 20 / 14lbs

5 Sandbag Cleans or Power Cleans

50 Double Unders

RX 150 / 100 lbs or 155 / 105 lbs

Scaled 100 / 70 lbs or 115 / 85 lbs

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Accessory Work

3 Rounds For Quality

10 Bent Over Rows, pick load

20 Banded Tricep Push Downs

10 Barbell Skull Crushers, pick load

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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