Athletes Camp WOD: May 11, 2021

Warm Up

8 Inchworms Push up Overhead Reach

10 Single Leg Forward Fold

10 Prone Chest Opener

10 Dead Bug LR2

10 Spider Lunges

10 T Spine Stretch

10 Fire Hydrants

Wrist Prep

3 Rounds for Quality

90 sec Bike

10 Inchworms

15 Kettlebell Swings

10 Behind-the-Neck Snatch Grip Press

10 Snatch Grip Push Press

10 High Pulls

10 Overhead Squats

Session 1

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Weightlifting

I. Every 2 - 3 mins x 5 sets: Squat Snatch

1 x 3 @ 70%

1 x 3 @ 72%

1 x 3 @ 75%

1 x 3 @ 80%

1 x 3 @ 80%+

% based on 1 RM Squat Snatch

Reps are not Touch and Go. Complete as singles

II. Every 2 - 3 mins x 4 sets: Snatch Pull

2 x 3 @ 100%

2 x 2 @ 105%+

% based on 1 RM Squat Snatch

Reps are not Touch and Go. Reset after each rep

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WOD

AMRAP 9

10 Push Press

20 / 16 cal Row

Alternative

200m Run

50 Mt. Climbers

Rest 3 mins

AMRAP 9

10 Hang Power Cleans

20 / 16 cal Row

Alternative

200m Run

50 Mt. Climbers

RX 155 / 105 lbs

Scaled 115 / 75 lbs

Session 2

(Optional)

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Gymnastics

EMOM 10

50 - 25 ft. Handstand Walk

Alternative

Handstand Walk towards a Wall

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WOD

AMRAP 30

20 / 16 cal Ski or Row or Bike

Alternative

16 Box Jump Overs

16 Jump over Stool or Bench

6 DBs Devils Press

20 / 16 cal Ski or Row or Bike

9 DBs Devils Press

20 / 16 cal Ski or Row or Bike

12 DBs Devils Press

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Cool Down

10 reps cat & cow

30 seconds Puppy dog pose center

30 seconds puppy dog pose right

30 seconds puppy dog pose left

30 seconds Scorpion Pose right

30 seconds Scorpion Pose left

1 minute low dragon right

1 minute low dragon left

1 minute Pigeon Pose right

1 minute Pigeon Pose left

10 reps Downward Dog Ankle Stretch

1 minute Seated Shoulder Extension Stretch