Athletes Camp WOD: July 13, 2022

Warm Up

8 mins Run:

1 min Slow

30 sec Moderate

20 sec Sprint

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 2:30 mins x 12:30

8 Strict Press

10 Parallette Push Ups

8 Strict Press

RX 115 / 75 lbs

Scaled 95 / 65 lbs

II. In 15 minutes

Look for 2 rep Max Front Squat

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Conditioning

4 Rounds for Time

16 / 12 cal Bike

15 Front Squats

8 Box Jumps, 30" / 24"

RX 115 / 75 lbs

Scaled 95 / 65 lbs

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Gymnastics

Every 5 minutes x 3 rounds

6 Devil Press

2 Rope Climbs

1 Legless Rope Climb

max reps in remaining time Pull Ups