Athletes Camp WOD: April 7, 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 Not for Time

25 Jumping Jacks

10 Strict Press

10 Push Press

15m Overhead Walk

*Use empty barbell

Session 1

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Weightlifting

Every 2 - 3 min x 5 sets: Push Press

1 x 4 reps @ 65%

2 x 4 reps @ 70%

1 x 2 reps @ 70%

1 x 2 reps @ 75%

% are based off your 1RM Push Press

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WOD

5 Rounds For Time

12 Shoulder to Overhead

15 / 12 Toes to Bar

Alternative Toes to DBs

50 / 30 ft. Handstand Walk

Alternative 5 Wall Walks

Rx 165 / 115 lbs

Scaled 135 / 95 lbs

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Accessory Work

3 Rounds for Quality

10 Romanian Deadlifts, pick load

15 Banded Good Mornings

100 ft. Bodyweight Walking Lunges

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