Athletes Camp WOD: April 20, 2021

Warm Up

8 Inchworms Push up Overhead Reach

10 Prone Chest Opener LR2

10 Alternating Hamstring Sweep LR2

10 Good mornings

10 Perfect Stretch Walk

20 Floor I-Y-T

Wrist Prep

PVC Shoulder Prep

EMOM 9

45 sec Machine of Choice

20 Plank Shoulder Taps

5 - 10 Strict Pull-ups

Alternative 10 Bent over Row

Session 1

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Weightlifting

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

2 x 2 + 1 @ 70%

1 x 1 + 1 @ 75%

1 x 1 + 1 @ 75 - 80%

1 x 1 + 1 @ 82%

1 x 1 + 1 @ 85%

Snatches are to be done as singles.

% based on 1 RM Hang Snatch

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

2 x 1 + 2 @ 100%

2 x 1 + 2 @ 100%+

% based on 1 RM Snatch

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WOD

3 Rounds for Time

20 / 15 cal Row

Alternative

18 / 12 cal Bike

200m Run

12 Sandbag Cleans, 150/100 lbs

Alternative DBs Power Cleans

100ft. DBs Front Rack Waling Lunges

Alternative 30 DBs Front Rack Lunges

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Session 2

(Optional)

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Gymnastics

4 Rounds for Time

Option 1

4 Rope Climb

1 Legless Rope Climb

Option 2

24 Alt Ring Row

Alternative Alt. Bent over Row

6 Strict Pull Ups

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WOD

5 sets 4 mins ON / 1 min OFF

400m Run

Alternative 400m Row

12 Alt. Pistol Squats

Alternative

Box Squats

Leg Behind Pistol Squats

Max Wallballs in the remaining time

14 / 20 lbs

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Cool Down

1 minute Twisted Cross L

1 minute Twisted Cross R

1 minute Deep Forward Lunge L

1 minute Pigeon Pose L

1 minute Deep Forward Lunge R

1 minute Pigeon Pose R

1 minute Puppy dog pose

1 minute Thread the Needle L

1 minute Thread the Needle R

1 minute L - Sit Fold

1 minute Seated Shoulder Extension Stretch