Athletes Camp WOD: June 1, 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

Every 2 mins x 4 sets: Strict Press

1 x 5 reps @ 75%

1 x 4 reps @ 80%

1 x 3 reps @ 85%

1 x 3 reps @ 90%

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WOD

4 Rounds for Time

20/16 cal Row

18 Lateral Burpees Over Rower

16 GHD Sit-ups

Alternative Bench Glute Ham Raise

14 Hang Power Cleans

RX 135 / 95 lbs

Scaled 95 / 65 lbs

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Gymnastics

EMOM 12

1st 45 secs Handstand Hold

2nd 45 secs max rep Pistols

3rd 8 Strict Ring / Static Dips

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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