Athletes Camp WOD: August 3, 2022

Warm Up

EMOM 8

Broad Jump, 50 ft

Row, 300/250 m

7 Burpees Over Rower

15 Banded Face Pulls

10 PVC Dislocates and Pass Throughs

20 Leg Swing (10 front to back + 10 Side to side)

10 Toy Soldiers

10 Kang Squats

10 Alternating Hamstring Sweep

10 Yoga Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

Wrist Prep

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Weightlifting

I. Every 1:15 mins for 6:15

2 Hang Snatch

II. EMOM 19

2 Snatch Balance

Stay light to moderate and work up over the 10 mins. The focus should be on technique and positions

Stay light to moderate and work up over the 10 mins. The focus should be on technique and positions

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Conditioning

For Time

13 - 11 - 9 - 7 - 5

Pull-ups

Squat Snatch

RX 115 / 75 lbs

Scaled 95 / 65 lbs

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Accessory Work

3 Rounds for Quality

7 L/7 R Single Leg Box Step Downs, pick load

max distance Sandbag Bear Hug Carry, 200/150 lbs, 1 min

max rep Glute Ham Raises

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Cool Down

Set TABATA Timer: 30 sec HOLD / 10 sec Transition

cat & cow

Puppy dog pose center

puppy dog pose right

puppy dog pose left

Scorpion Pose right

Scorpion Pose left

low dragon right

low dragon left

Pigeon Pose right

Pigeon Pose left

Downward Dog Ankle Stretch

Seated Shoulder Extension Stretch