Athletes Camp WOD: August 1, 2022

Warm Up

10 Wall Lat Stretch

10 Prone Chest Opener

10 Deep Forward Lunge to Forward Fold

10 T Spine Stretch

10 Fire Hydrants

10 Spider Lunge / Stretch

Wrist Prep

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Weightlifting

I. EMOM 10

2 Push Jerk

Start at 65% 1RM and build over the 10 mins.

II. Every 2 mins x 6 sets: Front Squats

3 x 5 reps @ 72 - 75%

2 x 5 reps @ 75 - 78%

1 x 4 reps @ 80 - 82%

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Conditioning

3 Rounds for Time

30 Wall balls

30 Power Snatches

RX 75 / 55 lbs

Scaled 20 reps both movement

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Accessory Work

3 Rounds

12 Push-ups

15 Banded Tricep Push Downs

12 Push-ups

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch