Athletes Camp WOD: June 20, 2022

Warm Up

10 Single Leg Forward Fold

10 Yoga Push Ups + Downward Dog Toe Taps

10 Fire Hydrants

10 T-Spine Twist

Wrist Prep

10 Dislocates & Pass Throughs

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Weightlifting

I. Every 2 mins x 4 sets:

1 x 4 @ 70-75% 1RM

1 x 3 @ 75-82% 1RM

2 x 2 @ 82-85% 1RM

II. Every 2 mins x 6 sets: Snatch Balance

2 x 3 reps @ 72 - 78%

4 x 2 reps @ 80 - 85%

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WOD

Every 3 mins x 5 sets:

RX

8 Dumbbell Push Press

8 Dumbbell Hang Snatches

8 Dumbbell Box Step Overs, 24/20 in

35 / 50 lbs

Scaled

10 Dumbbell Push Press

10 Dumbbell Hang Snatches

10 Dumbbell Box Step Overs, 24/20 in

35 / 20 lbs

Accessory Work

3 rounds for quality of:

12 Bench Glute Ham Raises

10 Strict Pull-ups

1 min Weighted Plank Hold, pick load