Athletes Camp WOD: April 10, 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 Not for Time

12 Kettlebell Russian Swings

10 Goblet Squats

25ft Single Arm Overhead Lunge (L)

25ft Single Arm Overhead Lunge (R)

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Weightlifting

I. 5 Sets

8 Bench Press

100 ft. Sandbag / Odd Object Bear Hug Carry

Rest as needed between sets

Athlete chooses load (Use heaviest weight per set)

II. 5 Sets

10 Bulgarian Split Squat (L)

10 Bulgarian Split Squat (R)

Rest as needed between sets

Athlete chooses load (Use heaviest weight per set)

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WOD

For Time

30 - 20 - 10

Wallball Shots

Alternative

Single Arm Hang Cluster

Backpack Thruster

cal Row

Alternative DB / KB Sumo Deadlift High Pulls (Light load)

Power Snatch

Then:

2000m Row

Alternative

200 Double Unders

1 mile Run

RX 30 / 20 lbs (WB) ; 155 / 105 lbs (PS)

Scaled 20 / 14 lbs (WB) ; 135 / 95 lbs (PS)

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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