Athletes Camp WOD: October 30, 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

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Weightlifting

Week 8

I. In 15 minutes,

Find your 1RM Snatch Balance

Rest as needed between attempts.

II. Every 3 mins x 5 sets: Deficit Deadlift

2 x 5 reps @ 75%

2 x 5 reps @ 75 - 80%

1 x 5 reps @ 80 - 85%

% based on 3RM from Week 2

Stand on a 4 inch plate. These reps are to be done dead-stop. Reset on each pull off the floor.

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Conditioning

Option 1

For Time

800m Run or Row

20 Pull Ups

12 Squat Cleans

20 Wall ball Shots

800m Run or Row

20 Pull Ups

12 Squat Cleans

20 Wall ball Shots

800m Run or Row

RX 135 / 95 lbs

Scaled 115 / 75 lbs

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Option 2

AMRAP 13

8 Strict Pull Ups

15 Overhead Squats

9 / 6 cal Bike

Alternative Box Jump Overs

RX 115 / 75 lbs

Scaled 95 / 65 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