Athletes Camp WOD: May 29, 2021

Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

3 Rounds

200m Run

8 Inchworm Push Ups

16 Goblet hold cossack squat

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Weightlifting

I. Every 2 - 3 mins x 5 sets: Bench Press

5 x 5 reps @ 75%

% based on 1RM Bench Press

II. EMOM 10: Heavy DB Snatch

10 x 6 reps Alternating Dumbbell Snatch

Elite 100 / 70 lbs

RX 70 / 50 lbs

Scaled 50 / 35 lbs

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Gymnastics

6 Rounds For Quality

3 Legless Rope Climbs

Alternative 24 alt. Ring Rows

9 Strict Deficit Handstand Push-ups, 7/5 in

Alternative

Strict Handstand Push Ups

Dumbbell Pike Push Ups (feet elevated optional)

Rest as needed

Session 2

Optional

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WOD

EMOM 25

1st 25 / 15 Push-ups

2nd 10 Dumbbell Box Step Overs, 24/20 in

3rd 25 / 15 Air Squats

4th 10 Strict Pull-ups or Ring Rows

5th Rest

Elite 70 / 50 lbs

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Accessory Work

3 Rounds for Quality

10 Bent Over Barbell Rows, pick load

6 Strict False Grip Ring Pull-ups

max rep Barbell Curls, 45/35 lbs

*Use water dispenser round if sandbag is not available

Athlete chooses load

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Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch