Athletes Camp WOD: March 24, 2021

Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

EMOM 8

1st 10 / 8 Assault Bike Calories

Alternative 20 Jumping Lunges

2nd 40 Double Unders + 60 Single Unders

3rd 6 Snatch Grip Push Press + 6 Push Press

4th 10 Kettlebell Swings (light load)

Session 1

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I. Every 2 - 3 minutes: Hang Squat Clean + Squat Clean + Split Jerks

4 x 2 + 1 + 1

2 x 1 + 1 + 1

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

II. Every 3 minutes x 6 sets: Front Squat

1 x 3 @ 65%

5 x 3 @ Load after each set

Work up to a heavy set for the day

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WOD

5 Rounds (CAP 5 per round)

15 Box Jump Overs

Alternative Broad Jumps (1 meter)

6 Power Cleans

15 Shoulder to Overhead

Rest 2 mins between set

RX 135 / 95 lbs

Scaled 95 / 65 lbs

Session 2

(Optional)

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For Time (CAP 15)

20 GHD Sit-ups

Alternative 30 Abmat Sit Ups

20/16 cal Ski / Row / Bike Erg

Alternative

15 / 10 cal Bike

200m Run

6 Bar Muscle-ups

Alternative Pull Ups

30 - 20 - 10 Alternating DB Hang Snatches LR2

RX 50 / 70 lbs

Scaled 35 / 50 lbs

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Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch