Athletes Camp WOD: June 15, 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 2:30 mins x 4 sets: Bench Press

1 x 6 @ 70%

1 x 6 @ 80%

1 x 3 @ 90%

1 x 2 @ 95%

I. Every 2:30 mins x 4 sets: Push Press

1 x 4 @ 75%

3 x 4 @ 80%

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Conditioning

3 rounds, each round for time, of:

10 Push Jerks

12 Toes-to-bars

10 Push Jerks

-- Rest 1 min --

10 Front Squats

12 Strict Handstand Push-ups

10 Front Squats

Rest 1 min between each round.

RX 155 / 105 lbs

Scaled 135 / 95 lbs

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Accessory Work

AMRAP 10

8 Box Squats, pick load

50 ft Broad Jump

8 max height Vertical Jumps

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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