Athletes Camp WOD: April 2, 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

2 Rounds for Quality

200m Run

30 sec Handstand Hold

8 Burpees

10 Banded Face Pulls

Session 1

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I. Every 2 - 3 min x 6 sets: Squat Clean

1 x 3 reps @ 65%

2 x 3 reps @ 70%

1 x 2 reps @ 75%

2 x 2 reps @ 80%

% based on 1 RM Squat Clean

II. Every 2 - 3 mins x 6 sets: Back Squat

6 x 2 reps @ 75%

% based on 1 RM Back Squat

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WOD

6 Rounds for Time (Cap 4 min per round)

18 / 14 cal Row / Ski Erg

Alternative

15 / 10 cal Bike

200m Run

18 Abmat Sit Ups

18 Burpees

Rest 1 min between round

Session 2

(Optional)

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Endurance

8 Rounds

15 / 10 cal Bike or Row

Rest 1 min

15 / 10 cal Bike or Row

Rest 2 min between round

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Accessory Work

3 Rounds Not for Time

10 Bent Over Rows

20 Banded Tricep Push Downs

10 Barbell Skull Crushers

Alternative Dumbbell Skull Crushers

Athlete chooses 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