Athletes Camp WOD: February 26, 2022

Warm Up

3 rounds for quality of:

10 Pike Leg Lifts

10 Push-ups

10 Heel Touches

10 Scap Pull-ups

10 Kettlebell Romanian Deadlifts

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Weightlifting

Week 4

I. Every 2 mins x 5 sets: Power Snatch

1 x 2 @ 70%

2 x 2 @ 75%

2 x 2 @ 80%

II. Every 2 mins x 8 sets: Deadlift

10-8-6-3-10-8-6-3

Start at 65% 1RM and build each set. The second 10-8-6-3 should be heavier than the first.

III. Every 2 mins x 8 sets: Bench Press

10-8-6-3-10-8-6-3

Start at 65% 1RM and build each set. The second 10-8-6-3 should be heavier than the first.

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WOD

Option 1

EMOM 20

1st 18 / 14 cal Row

2nd 45 sec max Single DB Box Step Ups

3rd 100ft. DBs Farmers Carry + max effort plank hold remaining time

4th 100ft. Overhead Carry Walk

Option 2

5 Rounds for Time

25 Wall Balls

14 DBs Bench Press

50ft. Handstand Walk

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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