Athletes Camp WOD: July 6, 2022

Warm Up

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 mins x 5 sets: Pause Front Squat + Front Squat

5 x 1 + 1 reps

Pause Front Squat- 2 secs in bottom

Build to a heavy 1+1.

II. EMOM 10

1st 5 Power Snatch

2nd 8 Shoulder to Overhead

Stay unbroken on each movement and add weight each set.

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Conditioning

5 Rounds for Time

100 ft Single Arm Dumbbell Overhead Walking Lunges

7 Bench Press

30 / 22 cal Bike

RX 50 / 35 lbs ; 185 / 125 lbs

Scaled 35 / 25 lbs ; 155 / 105 lbs

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Accessory Work

For Quality

5 mins Hollow Hold

5 mins Plank Hold

Accumulate the total time of each. Rest as needed.

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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