Athletes Camp WOD: September 6, 2021

Warm Up

10 Toy Soldiers

10 Lateral Lunges

10 Kang Squats

10 Alternating bootstraps

10 Yoga Push Ups + Downward Dog Toe Taps

10 Reverse Table Top Lifts

Wrist Prep

3 Rounds for Quality

45 sec Machine

15 Banded Face Pulls

10 Jump Squats

8 Inchworm + Push-up

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Weightlifting

New Cycle! Week 1

I. Every 2 - 3 mins x 5 sets: Block Power Clean

2 x 3 reps @ 50%

1 x 3 reps @ 55%

1 x 2 reps @ 60%

1 x 2 reps @ 60 - 65%

Blocks are to be set so that the barbell is 2 inches above knees. Reps should be done as singles.

II. Every 1:15 x 10 sets: Hang Power Clean

2 Rounds

1 x 5 reps @ 55%

1 x 4 reps @ 60%

1 x 3 reps @ 65%

1 x 2 reps @ 70%

1 x 1 rep @ 75%

Add weight in round 2 to each set.

Unbroken sets

III. Squats

A. Every 2 - 3 mins x 4 sets: Front Squat

4 x 2 reps @ 82%

% based on 1RM Front Squat

Rest 5 minutes

B Every 1:30 mins x 6 sets: Back Squat

1 x 10 reps @ 65%

2 x 10 reps @ 70%

1 x 10 reps @ 72%

% based on 1RM Back Squat

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Conditioning

For Time

40 / 30 cal Ski or Row

Alternative 30 / 22 cal Bike

30 Deadlifts

30 Kipping Deficit Handstand Push Ups, 4 / 2.5 in

Alternative

Strict Handstand Push Ups

Deficit Regular Push Ups (Use 25 lbs or 45lbs Plates)

40 / 30 cal Ski or Row

Alternative 30 / 22 cal Bike

15 Deadlifts

15 Kipping Deficit Handstand Push Ups, 4 / 2.5 in

Alternative

Strict Handstand Push Ups

Deficit Regular Push Ups (Use 25 lbs or 45lbs Plates)

40 / 30 cal Ski or Row

Alternative 30 / 22 cal Bike

RX 275 / 195 lbs

Scaled 225 / 155 lbs

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(Optional)

For Time

2000m Row

All-out effort! Record score

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Accessory Work

AMRAP 8

50ft. R / 50ft. L Single Arm Bottoms Up KB Carry

12 DBs Rear Delt Flies

10 Barbell Z - Press

Complete for Quality

Pick Load