Athletes Camp WOD: April 22, 2022

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 for quality of:

Run, 200 m

Suitcase Carry, L 50 ft/R 50 ft

10 Banded Good Mornings

Lat Stretch, L 1 min/R 1 min

---

I. Every 2:30 mins x 5 sets: Snatch

1x3 at 70% 1RM

1x2 at 80% 1RM

1x2 at 80% 1RM

1x2 at 80% 1RM

1x3 at 75% 1RM

II. 5 sets

8 DB Squat Snatch

RX 70 / 50 lbs

Scaled 50 / 35 lbs

III. 6 sets

6 Back Squat @ choose heavy load

6 Box Jumps

Rest 2 misn betweek set

Looking for max height on the box jumps. Start each set immediately after the back squats.

---

WOD

5 sets AMRAP 3

12 DBs Thrusters

8 / 6 cal Bike

12 Box Jump Overs

Rest 1:30 between each set

RX 50 / 35 lbs

Scaled 35 / 25 lbs

---

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