Athletes Camp WOD: March 9, 2021

Warm Up

10 Wall Lat Stretch

10 each Floor I-Y-T

10 Single Leg Forward Fold

10 Overhead Reach - Squats

10 Spider Lunge / Stretch

10 T Spine Stretch

10 Fire Hydrants

10 Warrior Squats

Wrist Prep

3 Rounds

1 min Fast Feet

10 Banded Good Mornings

10 Empty Barbell Back Squats

10 Empty Barbell Strict Press

Session 1

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Weightlifting

Back Squat

In 15 minutes look for your 1RM Back Squat

Good luck!

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WOD A

Ever 2 minutes for 8 rounds

8 Unbroken Push Press*

12 / 8 Strict Ring Dips

Alternative 10 Push Ups

*Choose start weight. Add after each round

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WOD B

AMRAP 16

5 / 3 Rope Climbs

Alternative 10 Strict Pull Ups

15 Thrusters

800m Run or Row

Alternative 25 Burpees

RX 115 / 75 lbs

Scaled 95 / 65 lbs

Session 2

(Optional)

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Endurance

Option 1: 5 Rounds

400m Run / Erg

100m Recover

200m Run / Erg

100m Recover

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Option 2: 5 Rounds

30 / 24 cal Bike

8 / 6 cal Bike

15 / 12 cal Bike

8 / 6 cal Bike

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch