Athletes Camp WOD: April 13, 2021

Warm Up

8 Inchworms Push up Overhead Reach

10 Single Leg Forward Fold

10 Prone Chest Opener

10 Dead Bug LR2

10 Spider Lunges

10 T Spine Stretch

10 Fire Hydrants

Wrist Prep

AMRAP 8

20 Alternating V-ups

10 Empty Bar Snatch Grip Strict Press

10 Empty Bar Snatch Grip Push Press

10 Empty Bar Muscle Snatches

50 ft. Broad Jump

Session 1

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Weightlifting

I. Every 2 - 3 mins x 6 sets: Power Snatch + Squat Snatch

1 x 2 + 2 @ 70%

1 x 2 + 1 @ 70%

1 x 2 + 1 @ 75%

1 x 1 + 1 @ 80%

1 x 1 + 1 @ 82%

1 x 1 + 1 @ 85%

% based on 1 RM Power Snatch

Reps are not Touch and Go

II. Every 2 - 3 mins x 4 sets: Snatch Pull + Low Hang Snatch Pull

4 x 1 + 2 @ 100%

% based on 1 RM Snatch

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WOD

AMRAP 14

20 Alternating Pistols

Alternative Leg Behind Pistol Squats

10 Dumbbell Squat Snatches

6 Bar Muscle-ups

Alternative

10 Pull Ups

10 Ring Rows / Bent over Rows

50 ft. Single Arm Overhead Walking Lunges L25R25

Alternative 16 Single Arm Overhead Lunges L8R8

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Session 2

(Optional)

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Leg Endurance Week 1

EMOM 10

15 / 13 Wall balls @ 10ft. Target

20 / 14 lbs

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WOD

For Time

27 - 21 - 15 cal Row

21 - 15 - 9 Shoulder to Overhead

RX 135 / 95 lbs

Scaled 115 / 75 lbs

Rest 3 mins

21 - 15 - 9 cal Bike

Alternative

Box Jump Overs

Jumping Lunges LR2

27 - 21 - 15 Toes to Bar

Alternative

Toes to DB / KB

V-Ups

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Cool Down

10 reps cat & cow

30 seconds Puppy dog pose center

30 seconds puppy dog pose right

30 seconds puppy dog pose left

30 seconds Scorpion Pose right

30 seconds Scorpion Pose left

1 minute low dragon right

1 minute low dragon left

1 minute Pigeon Pose right

1 minute Pigeon Pose left

10 reps Downward Dog Ankle Stretch

1 minute Seated Shoulder Extension Stretch