Athletes Camp WOD: March 15, 2021

Warm Up

10 Wall Lat Stretch

10 each Floor I-Y-T

10 Swimmer Stretch

10 Single Leg Forward Fold

10 Overhead Reach - Squats

10 Spider Lunge / Stretch

10 T Spine Stretch

10 Fire Hydrants

10 Warrior Squats

Wrist Prep

10 Dislocates and Pass Throughs

4 Rounds Activation

10 Broad Jumps

10 Alternating Lunges

15 Ab mat sit-ups

30 secs Handstand Hold

Session 1

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Weightlifting

Every 2 - 3 mins x 6 sets: Power Snatch

1 x 3 reps @ 75%

2 x 3 reps @ 80%

1 x 2 reps @ 80%

2 x 2 reps @ 90%

% are based off your 1RM Power Snatch

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WOD

AMRAP 15

10 Power Snatch

2 Legless / 3 Regular Rope Climbs

Alternatives

8 Strict Pull Ups

20 Alternating Ring Rows

10 Bent over Rows

20 Shoulder to Overhead

2 Rope Climbs

Alternatives

6 Strict Pull Ups

20 Alternating Ring Rows

10 Bent over Rows

RX 95 / 65 lbs

Scaled 75 / 55 lbs

Session 2

(Optional)

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WOD

5 Rounds (CAP 5 per round)

15 Chest to Bar

Alternative Pull ups / Ring Rows

10 Deadlifts

50ft Handstand Walks (25ft / 25ft)

Alternatives

Bear Crawls

2 Wall Walks + 30 sec Wall facing Hold

5 Deadlifts

Rest 2:30 between sets

RX 155 / 225 lbs

Scaled 125 / 185 lbs

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Gymnastics

Every 90 secs x 6 Rounds

4 / 3 Bar Muscle-ups

Alternative Bar Muscle Up Box turn over

12 Box Jump Overs 24"/20"

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch