Athletes Camp WOD: April 6, 2021

Warm Up

10 Wall Lat Stretch

10 each Floor I-Y-T

10 Single Leg Forward Fold

10 Overhead Reach - Squats

10 Spider Lunge / Stretch

10 T Spine Stretch

10 Fire Hydrants

10 Warrior Squats

Wrist Prep

3 Rounds

1 min Row

10 Rower Jump Overs

10 Air Squats

Session 1

---

Weightlifting

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

1 x 2 + 2 @ 65%

2 x 2 + 1 @ 70%

1 x 1 + 1 @ 70%

% based on 1 RM Power Snatch

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

2 x 3 reps @ 100%

2 x 3 reps @ 105%

% based on 1 RM Snatch

---

WOD

AMRAP 18

20 / 15 cal Assault Bike or Row

Alternative 30 Jumping lunges

3 Rope Climbs

Alternative

8 Strict Pull Ups

10 Single Arm Alternating Bent over Row

10 Burpee Box Jump Overs, 24" / 20"

Alternative Burpee over Bench

20 / 15 cal Assault Bike or Row

3 Legless Rope Climbs

Alternative

10 Strict Pull Ups

20 Single Arm Alt. Row

10 Burpee Box Jump Overs, 24" / 20"

---

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