Athletes Camp WOD: April 17, 2021

Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

TABATA 3 x 30s ON / 10s OFF

1st Single Unders

2nd Air Squats

3rd Inchworm

4th Russian Swings

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Weightlifting

I. Every 2 - 3 mins x 6 sets: Bench Press

6 x 5 reps @ 70%

% based on 1 RM Bench Press

II. Every 2 - 3 mins x 6 sets: Deadlift

6 x 5 reps @ 70%

% based on 1 RM Deadlift

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WOD

For Time

80 Double Unders

60 Pull-ups

Alternative Single Arm Bent over Row

40 Deadlifts

20 Burpee Box Get Overs 48" / 42"

Alternative Burpee Box Jump Overs 30" / 20"

10 Ring Muscle-ups

Alternative

20 Dips

10 Ring Muscle Up Box turn over

1600m Run or Row

RX 185 / 125 lbs

Scaled 165 / 115 lbs

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Gymnastics

Option 1: For Time

20 Strict Handstand Push Ups

Rest 5 mins

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Kipping Handstand Push-ups

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Option 2: For Time

8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Push-ups

Rest 5 mins

8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Push-ups

immediately into

15 Kipping Handstand Push-ups

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Accessory Work

4 Rounds

200 ft. Sandbag / Odd Object Bear Hug Carry

10 Kettlebell / DBs Romanian Deadlift

10 Weighted Glute Bridges

*Athlete's Choice On Load

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Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch