Athletes Camp WOD: April 9, 2021

Warm Up

12 Single Leg Forward Fold

12 Lateral Lunges

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

3 Rounds

200m Run

50ft Suitcase Carry (Left Arm)

50ft Suitcase Carry (Right Arm)

10 Banded Good morning

Session 1

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Weightlifting

I. Every 2 - 3 mins x 6 sets: Deadlift

1 x 5 reps @ 65%

2 x 5 reps @ Load after each set

3 x 3 reps @ Load after each set

Load to the heaviest set for the day

II. Every 2 - 3 mins x 6 sets: Strict Press

1 x 5 reps @ 65%

2 x 5 reps @ Load after each set

3 x 3 reps @ Load after each set

Load to the heaviest set for the day

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WOD

For Time

3 Rounds

20 / 12 Handstand Push-ups

Alternative

Pike Push Ups

L-Sit Strict Press

100 ft.Dumbbell Front Rack Walking Lunge

Alternative 30 DB Front Rack Lunges LR2

4 / 3 Ring or Bar Muscle Ups

Alternative

4 Ring Muscle Up Box turn over

8 Chest to Bar Pull Ups

10 Pull Ups / Ring Row / Bent over Rows

Rest 1:1

1 Round

60 / 36 Handstand Push-ups

300 ft. Dumbbell Front Rack Walking Lunge

Alternative 90 DB Front Rack Lunges LR2

12 / 9 Ring Muscle-ups

Alternative

12 Ring Muscle Up Box turn over

24 Chest to Bars

30 Pull Ups / Ring Row / Bent over Rows

Rx 35 / 50 lbs

Scaled 25 / 35 lbs

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch