Athletes Camp WOD: March 5, 2021

Warm Up

10 Wall Lat Stretch

10 Towel or PVC Sotts Press

10 Single Leg Forward Fold

10 Towel or PVC / Band Dislocates & Pass Throughs

10 Weighted Windmills (light load)

5 Inchworm + Plank T Spine Openers

10 Downward Dog Toe Taps

20 Fire Hydrants

Wrist Prep

3 Rounds

10 Scapular Pull Ups or Scapular Push Ups

10 Back Extensions

10 Good mornings

Session 1

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I. Every 90 sec x 6 sets: Push Press

6 x 5 reps

Work to a moderate heavy 5RM for the day

*Do not exceed 87% of 1RM

II. EMOM x 12 set: Box Squat

12 x 3 reps

Start at 65% and add weight during the EMOM

% are based off your 1RM Back Squat

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WOD

For Time

Work Set: 2 min ON / 1 min OFF

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

- Max Burpee Box Jump Overs 24" / 20"

Continue until 75 BBJO are complete

RX 155 / 105 lbs

Scaled 115 / 75 lbs

Session 2

(Optional)

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Gymnastics

Every 4 mins x 8 sets

18 / 12 cal Row

Alternative 10 Sumo Deadlift High pulls

4 Bar Muscle Ups

Alternative 10 Pull Ups

8 Strict Handstand Push-ups

Alternative 10 Push ups

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Accessory Work

3 Rounds Not for Time

20 Barbell Curls (empty bar)

10 DBs Bent Over Rows

10 Single DB Pullovers

Rest 2 - 3 mins between rounds

*Athlete Choice on Load

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Cool Down

10 reps cat & cow

30 seconds puppy dog pose center

30 seconds puppy dog pose (L)

30 seconds puppy dog pose (R)

1 minute Low Dragon Pose (L)

1 minute Low Dragon Pose (R)

1 minute Pigeon Pose (L)

1 minute Pigeon Pose (R)

10 Downward Dog Ankle Stretch

30 seconds Single Leg Forward Fold (L)

30 seconds Single Leg Forward Fold (R)

1 minute Seated Shoulder Extension Stretch