Athletes Camp WOD: March 2, 2021

Warm Up

5 Inchworms Push up Overhead Reach

10 Russian Babymakers

10 Prone Chest Opener

10 Supine Knee Cross

10 Wall Lat Stretch

10 T Spine Stretch

10 Fire Hydrants

Wrist Prep

3 Rounds Not For Time

20 Bottoms Up KB Press (light) L10R10

10 Inchworms Push Ups

45s Wall Squat Hold

10 Burpees

Session 1

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Weightlifting

I. EMOM 10: Bench Press

2 x 5 reps @ Choose your start weight

2 x 5 reps @ Add weight

2 x 5 reps @ Add weight

2 x 5 reps @ Add weight

2 x 5 reps @ Add weight

Rest 3 minutes

II. For Time

20 reps Bench Press @ 80% of the Last Set

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WOD

AMRAP 10

16 Alt Dumbbell Snatch

12 Alt Pistols Squats

Alternative Narrow Squats

12 Chest to bar

Alternative

Pull Ups / Ring Rows

Renegade Row

Rest 5 mins

AMRAP 10

10 Single Arm Alt Devil Press

50ft Single Arm Overhead Walking lunge

12 Chest to Bar

Alternative

Pull Ups / Ring Rows

Renegade Row

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Session 2

(Optional)

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Gymnastics

4 Rounds

Choose one:

6 - 4 - 2 Unbroken Bar Muscle Ups

5 - 3 - 2 Unbroken Ring Muscle Ups

15 - 10 - 5 Unbroken Pull Ups

Rest 3 minutes between Rounds

* Rest as needed between sets

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Endurance

Run / Bike / Row: Distance

4 mins Max Distance

1 min Rest

For time complete distance from "4 mins max distance"

Rest 2 mins

3 mins Max Distance

1 min Rest

For time complete distance from "3 mins max distance"

Rest 2 mins

2 mins Max Distance

1 min Rest

For time complete distance from "2 mins max distance"

Rest 2 mins

1 min Max Distance

1 min Rest

For time complete distance from "1 min max distance"

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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