Athletes Camp WOD: March 12, 2022

Warm Up

For quality:

3 rounds of:

10 Deadlifts- empty bar

12 GHD Sit-ups

10 GHD Back Extensions

Shuttle Run, 100 ft

Wall Sit Hold, 45 secs

-- then --

Crossover Symmetry

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Weightlifting

Week 6

I. Every 3 mins x 5 sets: Deadlifts

3 x 7 reps @ 70 %

2 x 5 reps @ 80%

II. Strict Press and Push Ups

2 rounds of:

10 - 8 - 6 - 4 - 2 Strict Press

20 - 16 - 12 - 8 - 4 DBs Push Ups

RX

Strict Press, 135/95 lbs

Feet elevated or use parallettes

Scaled

Strict Press, 95/65 lbs

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WOD

For Time

20 Row Calories

21 Alt. Dumbbell Hang Clean & Jerks

15 Toes-to-bars

20 Row Calories

18 Alt. Dumbbell Hang Clean & Jerks

12 Toes-to-bars

20 Row Calories

15 Alt. Dumbbell Hang Clean & Jerks

9 Toes-to-bars

20 Row Calories

12 Alt. Dumbbell Hang Clean & Jerks

6 Toes-to-bars

20 Row Calories

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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