Athletes Camp WOD: May 14, 2022

Warm Up

3 rounds of:

Run, 200 m

10 L/10 R Single Arm Bottoms-up Kettlebell Press

10 Push-ups

15 Banded Good Mornings

-- then --

5 mins of:

Freestanding Handstand Hold Practice or Wall Supported Handstand Hold

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Weightlifting

I. Every 2 mins x 4 sets: Squat Clean

1 x 3 reps @ 65%

1 x 3 reps @ 68%

1 x 3 reps @ 72%

1 x 3 reps @ 75%

II. Every 2 mins x 4 sets: Bench Press

1 x 5 reps @ 60%

3 x 5 reps @ 70%

III. Every 3 mins x 6 sets: Back Squat

1 x 10 reps @ 60%

3 x 8 reps @ 70%

1 x 6 reps @ 75%

1 x 8 reps @ 80%

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WOD

For Time

800m Run

30 Pull Ups

30 Push Ups

100ft. Sandbag Carry / Farmers Carry

800m Run

20 Pull Ups

20 Push Ups

100ft. Sandbag Carry / Farmers Carry

800m Run

10 Pull Ups

10 Push ups

100ft. Sandbag Carry / Farmers Carry

800m Run

RX 150 / 100 lbs

Scaled 100 / 70 lbs

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Accessory Work

3 Rounds for Quality

100ft. Farmers Carry

1 min Plank Hold

100 ft. Suitcase Carry L

1 min Hollow Hold

100 ft. Suitcase Carry R

Rest as needed between rounds. Athlete choice on load.

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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