Athletes Camp WOD: June 28, 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

---

Weightlifting

I. Every 2 mins x 4 sets: Strict Press

1 x 5 reps @ 65%

1 x 5 reps @ 70%

1 x 5 reps @ 75%

1 x 5 reps @ 80%

II. Every 2 mins x 4 sets: Push Press

1 x 5 reps @ 70%

1 x 5 reps @ 75%

1 x 5 reps @ 80%

1 x 5 reps @ 85%

III. Every 2 mins x 4 sets: Deadlifts

1 x 5 reps @ 65%

1 x 5 reps @ 70%

1 x 5 reps @ 75%

1 x 5 reps @ 80%

---

Conditioning

For Time

1000m Run or Row

8 Dumbbell Box Step Overs, 24/20 in

6 Bar Muscle-ups

800m Run or Row

8 Dumbbell Box Step Overs, 24/20 in

6 Bar Muscle-ups

Run, 600 m

12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

12 Bar Muscle-ups

RX 50 / 35 lbs

Scaled 35 / 25 lbs

---

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