Athletes Camp WOD: July 8, 2022

Warm Up

12 Single Leg Forward Fold

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

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Weightlifting

I. Every 2 mins x 5 sets: 1 Push Jerk + 2 Split Jerk

Set 1-2: 65% 1RM Split Jerk

Set 3: 70% 1RM Split Jerk

Set 4: 75% 1RM Split Jerk

Set 5: 75+% 1RM Split Jerk

II. For Time

30 Power Cleans

Every 2 mins complete:

50 Double Unders

RX 205 / 145 lbs

Scaled 165 / 115 lbs

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Conditioning

For Time

50 Ski Erg Calories

35 Kettlebell Shoulder-to-Overheads

30 Pull Ups

35 Kettlebell Shoulder-to-Overheads

15 Bar Muscle Ups

35 Kettlebell Shoulder-to-Overheads

20 Burpee Box Get Overs, 48/40 in

50 ft. Handstand Walk

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Accessory Work

3 Rounds for Quality

10 L/10 R Bulgarian Split Squats, pick load

20 Alternating Jumping Lunges

max effort Wall Sit

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch