Athletes Camp WOD: September 4, 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

10 Superman Back Extension

100ft. Bear Hug Carry

100ft. Barbell

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Weightlifting

I. EMOM 12

1st 8 Deadlift

2nd 100ft. Barbell Back Rack Carry

Start the deadlifts at 65% 1RM

II. 5 Rounds for Time

15 / 12 cal Bike

20 Alternating Pistols

3 Squat Cleans, pick load

Rest 1:30 between set

Cleans can be singles or touch and go (athlete choice). Rest no longer than 15 between attempts. Start at 75% 1RM and add weight each round.

Goal:

Find a heavy 3 rep for your squat clean.

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WOD

AMRAP 16

10 Chest to Bars

Alternative Bent over Rows

50 ft. Handstand Walk

Alternative 2 Wall Walks + 20 secs Handstand Hold

14 Dumbbell Box Step Overs, 24/20 in

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Accessory Work

3 Rounds for Quality

20 Banded Good Mornings

10 Deficit Double Kettlebell Romanian Deadlifts, 4 in

20 Deficit Kettlebell Reverse Lunges, 4 in

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