Athletes Camp WOD: February 7, 2022

Warm Up

4 rounds for quality of:

Jog, 200 m

10 Scapular Pull-ups

Pull-up Bar Dead Hang, 30 secs

Double Front Rack Carry, 100 ft- kettlebell or dumbbell

10 Jump Squats

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Weightlifting

Weightlifting Cycle Week 2

I. Every 2 mins x 6 sets: Push Jerk

3 x 3 reps @ 70%

3 x 3 reps @ 75%

II. 7 x 30s ON / 30s OFF: Power Snatch

2 x 55%

1 x 60%

2 x 65%

2 x 70%

III. Every 2:30 mins x 5 sets: Back Squat

5 x 5 reps @ 75%

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WOD

5 Rounds For Time

10 Dumbbell Thrusters

2 Wall Walks

12 Burpee Box Jump Overs, 24/20 in

2 Wall Walks

RX 35 / 25 lbs

Scaled 25 / 15 lbs

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Gymnastics

Every 6 mins x 3 sets

30 / 24 cal Row

18 Dual DB / KB Snatch

10 Bar Muscle Ups

RX 35 / 25 lbs

Scaled 25 / 15 lbs

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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