Athletes Camp WOD: March 6, 2021

Warm Up

10 Inchworm

10 Cossack Squats

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

3 Rounds Not for Time

10 Barbell Good Mornings

10 Snatch Grip Press

10 Snatch Grip Push Press

10 Overhead Squats

* Start with PVC and move to barbell when ready

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Weightlifting

I. Every 2 - 3 mins x 4 sets: Squat Snatch

1 x 2 reps @ 70%

1 x 2 reps @ 75%

1 x 2 reps @ 80%

1 x 2 reps @ 80%+

% are based off your 1RM Snatch

II. Complete 5 sets

16 Alt. Front Rack Reverse Lunges LR2

Rest 2 - 3 mins between sets

Go heavier than last week

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WOD

Andi (New CF HQ Girl WOD)

For Time

100 Hang Power Snatches

100 Push Presses

100 Sumo Deadlift High Pulls

100 Front Squats

65 / 45 lbs

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Alternative:

For Time

800m Run or Row

20 DBs Box Step Overs 24/20"

50 Wall Balls

Alternative Single Arm DB Hang Squat Cleans

20 DBs Box Step Overs 24/20"

40 Wall Balls

20 DBs Box Step Overs 24/20"

30 Wall balls

20 DBs Box Step Overs 24/20"

10 Wall Ball

RX 30 / 20 lbs MB ; 50 / 35 lbs DBs

Scaled 20 / 14 lbs MB ; 35 / 25 lbs DBs

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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