Athletes Camp WOD: March 23, 2021

Warm Up

8 Inchworms Push up Overhead Reach

10 Prone Chest Opener LR2

10 Alternating Hamstring Sweep LR2

10 Good mornings

10 Perfect Stretch Walk

20 Floor I-Y-T

Wrist Prep

PVC Shoulder Prep

3 Rounds

1 min Jog

15 Banded / Empty Bar Good Mornings

10 Jump Squats

10 Front Squats (Empty Bar)

Session 1

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Weightlifting

Every 2 - 3 mins x 6 sets: Hang Squat Snatch + Squat Snatch

4 x 2 + 1

2 x 1 + 1

Start at 65% 1RM and work up to a heavy complex.

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WOD

AMRAP 12

10 Single Arm Overhead Squats L5R5

10 Pistol Squats LR2

Alternative Box Squats / Narrow Squats

15 Toes to Bar

Alternative Toes to DB / KB

RX 50 / 35 lbs

Scaled 35 / 25 lbs

Session 2

(Optional)

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Endurance

AMRAP 30

cal Row / Bike Erg / Air Bike

Every 3 minutes alternate between:

1st 10 Deficit Handstand Push Ups (choose deficit)

Alternative L-Sit Press

2nd 10 / 8 Ring Dips

Alternative Dumbbell Push Ups or Regular Push Ups

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Accessory Work

5 Rounds

100 ft Sandbag Shoulder Carry

Alternative DBs Front Rack Carry Walk

100 ft DBs Overhead Carry

Max Effort Handstand Hold

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Cool Down

1 minute Twisted Cross L

1 minute Twisted Cross R

1 minute Deep Forward Lunge L

1 minute Pigeon Pose L

1 minute Deep Forward Lunge R

1 minute Pigeon Pose R

1 minute Puppy dog pose

1 minute Thread the Needle L

1 minute Thread the Needle R

1 minute L - Sit Fold

1 minute Seated Shoulder Extension Stretch