Athletes Camp WOD: March 16, 2021

Warm Up

Three Rounds

1 minute Row

30 sec Slow + 15 sec Fast + 15 sec Slow

10 Jumps Over Rower

10 Air Squats

then...

8 Inchworms Push up Overhead Reach

10 Single Leg Forward Fold

10 Prone Chest Opener

10 Dead Bug LR2

10 Spider Lunges

10 T Spine Stretch

10 Fire Hydrants

Wrist Prep

Session 1

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Weightlifting

Every 2 - 3 mins x 6 sets: Power Clean + Push Jerk

1 x 1 + 1 @ 75%

3 x 1 + 1 @ 80%

2 x 1 + 1 @ 85%

% are based off your 1rm Power Clean & Push Jerk

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WOD

7 Rounds For Time (CAP 25)

8 Toes To Bar

12 Hang Power Cleans

8 Toes To Bar

12 Wall balls 20 / 14 lbs

Rest 1 minute between rounds

RX 115 / 75 lbs

Scaled 95 / 65 lbs

Session 2

(Optional)

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Endurance

6 sets x 3 min ON / 90 sec OFF

16 / 11 cal Bike

Alternatives

200m Run

18 / 15 cal Row or Ski

12 Burpees to target

- Max Drag or Zeus Rope Double Unders

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Accessory Work

Accumulate 75 / 50 Paralette Push-ups

Alternative Regular Push Ups

Every time you break:

45 sec Plank Hold

20 Weighted Russian Twists LR2

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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