Athletes Camp WOD: April 21, 2021

Warm Up

20 Leg Swing (10 front to back + 10 Side to side)

10 Prone Chest Openers

10 Alternating Hamstring Sweep

10 Banded Good mornings or 20 Regular Good mornings

10 Scapular Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

10 Fire Hydrants

Wrist Prep

3 Rounds for Quality

30 sec Handstand Hold

30 sec Wall Squat Hold

12 Goblet Squat

12 Single Arm KB Swings

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Barbell Conditioning

4 Rounds: Push Jerk

1 x 9 reps @ 60%

1 x 6 reps @ 70%

1 x 3 reps @ 80%

Rest 2 minutes between rounds

% based on 1 RM Push Jerk

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Weightlifting

I. Every 3 - 4 mins x 6 sets: Front Squat

6 x 6 reps @ 80%

% based on 1RM Front Squat

II. Every 2 - 3 minutes x 5 sets: Deficit Romanian Deadlift

5 x 8 reps

Use the heaviest weight you can for each set.

Stand on a 3 inch plate. Work up to a heavy set of 8. Use straps if you have them.

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WOD

5 Rounds for Time

30 Double Unders

10 / 8 Ring Dips

Alternative

12 Chair Dips or Push Ups

30 Double Unders

50 ft. Handstand Walk

Alternative 3 Wall Walks

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Accessory Work

3 Rounds for Quality

12 Banded Lat Pull Downs

10 DB Pull over on Bench

10 Single Arm Dumbbell Bent Over Rows (L)

10 Single Arm Dumbbell Bent Over Rows (R)

Athlete chooses load

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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