Athletes Camp WOD: June 14, 2022

Warm Up

10 Good mornings

10 Inchrowm Push Ups

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

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Weightlfiting

I. Every 1:30 x 7 sets:

2 Power Clean + 1 Squat Clean, pick load

II. Every 2 mins x 4 sets: Front Squat

1 x 4 reps @ 75%

3 x 4 reps @ 80%

III. Every 2 mins x 4 sets: Deadlift

1 x 6 rep @ 70%

1 x 6 rep @ 80%

1 x 3 rep @ 90%

1 x 2 reps @ 95%

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Conditioning

5 rounds 2:15 ON / 45 secs OFF

16 cal Bike

max Burpee Box Jump Overs

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Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch