Athletes Camp WOD: September 1, 2021

Warm Up

10 PVC Dislocates and Pass Throughs

20 Leg Swing (10 front to back + 10 Side to side)

10 Toy Soldiers

10 Kang Squats

10 Alternating Hamstring Sweep

10 Yoga Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

Wrist Prep

2 Rounds

1 min Wall Sit

1 min Plank Hold

1 min Dead Hang Hold

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Weightlifting

I. Every 2 - 3 mins x 5 sets: Strict Press

1 x 6 @ 65%

2 x 6 @ 70%

2 x 6 @ 75%

II. In 10 minutes

Find your 10 rep max Power Clean

Goal:

Work on solid technique across all sets. Make sure you are standing up all of your reps and following the standards you would be held to in competition.

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Conditioning

Option 1

For Time

Option 1

3 - 6 - 9 - 12 - 9 - 6 - 3

cal Bike or Row

Bench Press

Wall Walk

RX 165 / 115 lbs

Scaled 135 / 95 lbs

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Option 2

Every 3 mins x 5 sets

5 Strict Pull Ups

100ft. Farmer's Carry

Pick load

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Cool Down

Set TABATA Timer: 30 sec HOLD / 10 sec Transition

cat & cow

Puppy dog pose center

puppy dog pose right

puppy dog pose left

Scorpion Pose right

Scorpion Pose left

low dragon right

low dragon left

Pigeon Pose right

Pigeon Pose left

Downward Dog Ankle Stretch

Seated Shoulder Extension Stretch