Athletes Camp WOD: April 5, 2021

Warm Up

10 Wall Lat Stretch

10 Prone Chest Opener

10 Deep Forward Lunge to Forward Fold

10 T Spine Stretch

10 Fire Hydrants

10 Scapular Push Ups

10 Spider Lunge / Stretch

10 Warrior Squats

Wrist Prep

2 Rounds

25ft Broad Jumps

25ft Bodyweight Lunges

15 sit-ups

30 sec Handstand Hold or Plank Hold

Session 1

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Weightlifting

Week 2

I. Every 2 - 3 mins x 4 sets: Power Clean + Squat Clean + Jerk

2 x 2 + 1 + 1 @ 65%

2 x 2 + 1 + 1 @ 70%

% based on 1 RM Power Clean and Jerk

Reps are not Touch and Go

II. Every 2 - 3 mins x 4 sets: Clean Pull

2 x 3 reps @ 100%

2 x 3 reps @ 105%

% based on 1 RM Clean

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WOD

4 Rounds for Time (CAP 6 min per round)

20 GHD Sit-ups

Alternative 20 Abmat Sit Ups

8 Bar Muscle-ups

Alternative 10 Pull Ups / Bent Over Rows

30 Drag Rope / Zeus Double Unders

Alternative 50 Double Unders

10 Overhead Squats*

Rest 1:1 between each round

*RX *Scaled

Round 1: 135 / 95 lbs Round 1: 75 / 55 lbs

Round 2: 155 / 105 lbs Round 2: 95 / 65 lbs

Round 3: 185 / 125 lbs Round 3: 135 / 95 lbs

Round 4: 205 / 145 lbs Round 4: 155 / 105 lbs

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Accessory Work

3 Rounds not for Time

20 Weighted Russian Twists

20 Back Extensions

Alternative Superman Back Extensions

1 min Hollow Hold

Rest as needed between rounds.

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch