Athletes Camp WOD: May 18, 2021

Warm Up

1 min Wall Lat Stretch

10 Prone Chest Opener LR2

10 Alternating Hamstring Sweep LR2

10 Good mornings

20 Floor I-Y-T

Wrist Prep

3 Rounds

1:30 Jog

10 Inchworm Push ups

8 Goblet Hold Cossack Squat (L)

8 Goblet Hold Cossack Squat (R)

-- then --

PVC Warm-up

10 Snatch Grip Press

10 Snatch Grip Push Press

10 Overhead Squats

Session 1

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Weightlifting

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

1 x 3 reps @ 75%

1 x 3 reps @ 78%

1 x 3 reps @ 82%

Complete as singles

% based on 1RM Squat Snatch

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WOD

5 Rounds for Time

15 Thrusters

60ft. BB or DBs Front Rack Waling Lunges

Alternative 20 BB or DBs Front Rack Lunges

20 / 12 Pistol Squats

Alternative

Box Squats

Leg Behind Pistol Squats

RX 115 / 75 lbs

Scaled 95 / 65 lbs

Session 2

(Optional)

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Gymnastics

4 Rounds for Time

Option 1

4 Rope Climb

1 Legless Rope Climb

Option 2

24 Alt Ring Row

Alternative Alt. Bent over Row

6 Strict Pull Ups

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WOD

5 sets 4 mins ON / 1 min OFF

400m Run

Alternative 400m Row

12 Alt. Pistol Squats

Alternative

Box Squats

Leg Behind Pistol Squats

Max Wallballs in the remaining time

14 / 20 lbs

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Cool Down

1 minute Twisted Cross L

1 minute Twisted Cross R

1 minute Deep Forward Lunge L

1 minute Pigeon Pose L

1 minute Deep Forward Lunge R

1 minute Pigeon Pose R

1 minute Puppy dog pose

1 minute Thread the Needle L

1 minute Thread the Needle R

1 minute L - Sit Fold

1 minute Seated Shoulder Extension Stretch