Athletes Camp WOD: July 4, 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 x 5 sets

3 Muscle Snatch, pick load

II. Every 2 mins x 4 sets: Snatch

1 x 2 reps @ 75 - 80%

1 x 2 reps @ 80 - 85%

2 x 2 reps @ 85%

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Conditioning

3 x AMRAP 2 / Rest 2

50 ft. Sandbag / Barbell Backrack Carry

10 Overhead Squats

RX 150 / 100 lbs ; 95 / 65 lbs (OHS)

Scaled 100 / 70 lbs ; 75 / 55 lbs (OHS)

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Accessory Work

3 Rounds for Quality

10 Glute Ham Raises

15 Banded Good Mornings

max distance Farmers Carry

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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