Athletes Camp WOD: March 5, 2022

Warm Up

For quality:

3 rounds of:

10 Deadlifts- empty bar

12 GHD Sit-ups

10 GHD Back Extensions

Shuttle Run, 100 ft

Wall Sit Hold, 45 secs

-- then --

Crossover Symmetry

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Weightlifting

Week 5

I. 4 Rounds

4 Power Snatches, 65% 1RM

Rest 30 secs

3 Squat Snatches, 70% 1RM

Rest 30 secs

2 Power Snatches, 75% 1RM

II. 5 sets

8 Deadlifts

50 ft. DBs Front Rack Carry

Deadlifts should be completed between 65-80% 1RM

III. Every 2 mins x 6 sets: Bench Press

4 x 4 reps

2 x 2 reps

Set 1-4: 75-80% 1RM

Set 5-6: 85-90% 1RM

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WOD

Option 1

EMOM 24

1st 14 / 11 cal Bike

2nd 20 American Swings

3rd 12 Box Jump Overs

4th Rest

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch