Athletes Camp WOD: March 27, 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

TABATA 20s ON / 10s OFF

8 x Box Step Ups

8 x Lunges

8 x Push Press

8 x Inchworms

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Weightlifting

Every 2 - 3 mins x 6 sets: Deadlift

1 x 5 @ 65%

1 x 5 @ 70 %

1 x 5 @ 75 %

3 x 5 @ 80%

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WOD

AMRAP 40

1000 / 800m Row

Alternative

60 / 48 cal Bike

800m Run

200m Farmers Carry

40 Double Unders

Alternative

Single Unders

Line Hops

20 Single Dumbbell Box Step Up 24" / 20 "

RX 35 / 50 lbs

Scaled 35 / 20 lbs

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Ellen

3 Rounds for Time (CAP 15)

20 Burpees

21 Db Snatch

12 DB Thrusters

RX 35 / 50 lbs

Scaled 35 / 20 lbs

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Accessory Work

AMRAP 10

10 Bent over Row

10 Strict Pull Ups

Alternative

Ring Rows

Elevated Inverted Rows

10 Bicep Curls with 3 sec negative

Athlete chooses load

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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