Athletes Camp WOD: May 19, 2021

Warm Up

20 Leg Swing (10 front to back + 10 Side to side)

10 Prone Chest Openers

10 Alternating Hamstring Sweep

10 Banded Good mornings or 20 Regular Good mornings

10 Spider Lunge / Stretch

10 Fire Hydrants

Wrist Prep

4 sets 30s ON / 10s OFF

1st Scapular Pull-ups

2nd Lateral Line Hops

3rd Plank Shoulder Taps

4th Plank Hold

5th Air Squats

Session 1

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Weightlifting

I. In 12 mins: Find 5 RM Push Press

Don't forget to record your score

II. Every 2 - 3 mins x 4 sets: Front Squat

4 x 2 reps @ 80%

% based on 1RM Front Squat

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WOD

For Time

15 Sandbag Cleans

Alternative 15 Power Cleans*

3 Rope Climbs

Alternative 12 Pull Ups

15 Devil Press

4 Rope Climbs

Alternative 15 Pull Ups

15 Sandbag Cleans

Alternative 15 Power Cleans*

*Use 75% of last week's 1RM Test

RX 150 / 100lbs (Sandbag) ; 35 / 50 lbs (Devil Press)

Scaled 100 / 70lbs (Sandbag) ; 25 / 35 lbs (Devil Press)

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Accessory Work

3 Rounds for Quality

10 Single Arm Dumbbell Bent Over Rows (L)

10 Single Arm Dumbbell Bent Over Rows (R)

10 Single Arm Dumbbell Pull Over - Bench (L)

10 Single Arm Dumbbell Pull Over - Bench (R)

Alternative Single Arm Dumbbell Pull Over - Floor

Max Banded Lat Pull Downs

Athlete chooses load

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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