Athletes Camp WOD: May 28, 2021

Warm Up

12 Single Leg Forward Fold

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

AMRAP 8

1 min Machine of Choice

50ft. Overhead DB Carry (L)

50ft. Overhead DB Carry (R)

10 Weighted Box Step Ups

Session 1

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Weightlifting

I. In 15 mins, Find your 1RM Snatch

Don't forget to record your score

II. Every 2 - 3 mins x 5 sets: Front Squat

1 x 3 reps @ 60%

4 x 3 reps @ add weight by feel after each set

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WOD

For Time

27 - 21 - 18 - 15

Wallballs 14 / 20 lbs

Alternative Single Arm Hang Cluster

Deadlift

cal Row or Ski or Bike

Alternative 400m Run after each set

Elite 225 / 155 lbs

RX 205 / 145 lbs

Scaled 185 / 125 lbs

Session 2

(Optional)

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WOD

For Time

30 / 24 cal Ski or Row

Alternative 22 / 16 cal Bike

50 ft. or 16 reps Front Rack Walking Lunges

20 / 15 cal Ski or Row

Alternative 16 / 12 cal Bike

100 ft. or 30 reps Front Rack Walking Lunges

10 / 8 cal Ski or Row

Alternative 10 / 8 cal Bike

150 ft. or 46 reps Front Rack Walking Lunges

Elite 70 / 50 lbs

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Accessory Work

3 Rounds for Quality

10 Bulgarian Split Squat (L)

10 Bulgarian Split Squar (R)

20 Jumping Lunges

Max Wall sit Hold

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch