Athletes Camp WOD: April 30, 2022

Warm Up

3 rounds for quality of:

Run, 400 m

Bodyweight Walking Lunge, 50 ft

Farmers Carry, 50 ft

Bodyweight Walking Lunge, 50 ft

Farmers Carry, 50 ft

10 Burpees-to-Target

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Weightlifting

I. Every 2 mins x 5 sets: Overhead Squats

1 x 10 reps @ 60%

1 x 8 reps @ 65 %

1 x 6 reps @ 70%

1 x 6 reps @ 75%

1 x Max Effort @ 80%

II. Every 3 mins x 4 sets: Deadlift

1 x 10 reps @ 65%

1 x 8 reps @ 70%

1 x 8 reps @ 75%

1 x 8 reps @ 80%

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WOD

For Time

30/24 Row Calories

100 ft DB Hang Walking Lunge

12 Strict Handstand Push-ups

25 Box Jump Overs, 24/20 in

-- then --

30/24 Row Calories

100 ft DB Front Rack Walking Lunge

12 Strict Handstand Push-ups

25 Box Jump Overs, 24/20 in

-- then --

30/24 Row Calories

100 ft DB Overhead Walking Lunge

12 Strict Handstand Push-ups

25 Box Jump Overs, 24/20 in

RX 35 / 50 lbs

Scaled 25 / 35 lbs

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Accessory Work

8 sets 20 secs ON / 10 secs OFF

1st Push Ups

2nd Sorensen / Superman Hold

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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