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Athletes Camp WOD: October 29, 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


Weightlifting

Week 8

I. EMOM 8

Muscle Clean + Push Press + Split Jerk

3 x 2 + 2 + 2

5 x 2 + 1 + 2


Use the heaviest weight you can for each set.

Rest as needed between sets.

Goal:

This should simply be a warm-up to get you prepared for the next part



II. 5 sets: Clean and Jerk

2 x 2 reps @ 80%

2 x 2 reps @ 85%

1 x 2 reps @ 85 - 90%


Rest as needed on this piece, it will be a grinder of a session with the higher percentages so take whatever time you may need.


III. In 15 minutes

Find your 1RM Front Squat


Rest as needed between attempts.

WOD

Option 1

AMRAP 20

20 / 16 cal Row

12 Toes to Bar

8 - 10 - 12 - 14 - 16... Power Snatch


RX 65 / 95 lbs

Scaled 55 / 75 lbs


Grip fatigue will add up quickly in this one so make sure you are relaxing your hands on the row and pushing with your legs.



Option 2

Every 4 mins x 3 - 4 sets

4 / 2 Ring or Bar Muscle Ups

Alternative 7 Chest to Bars

14 GHD Sit Ups

Alternative 18 Abmat Sit Ups

5 Sandbag Cleans

Alternative Power Cleans


RX 150 / 100 lbs

Scaled 100 / 70 lbs

Accessory Work

3 Rounds for Quality

10 Supinated Strict Pull-ups

10 Barbell Bent Over Rows, pick load

200m Kettlebell Farmers Carry, 70/53 lbs




Cool Down

1 min Scorpion Stretch (R)

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)


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