Athletes Camp WOD: July 11, 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. Every 1:30 mins x 5 sets: Muscle Snatch + Snatch Balance

1 x 3 + 3 reps

1 x 3 + 2 reps

3 x 2 + 2 reps

II. Every 1:15 mins x 7 sets

7 x 2 Snatch @ 75 - 80%

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Conditioning

AMRAP 17

400m Run

8 Power Cleans

16 Wallball Shots

RX 185 / 125 lbs

Scaled 155 / 105 lbs

Machine Subs

40/32 Concept 2 Machine Calories

30/24 Assault Bike Calories

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Gymnastics

For Time

15 Ring Muscle-ups

Every time you break complete:

12 Handstand 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