Athletes Camp WOD: June 8, 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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Dumbbell Conditioning

3 Rounds for Quality

3 - 2 - 1 Strict Chest to Bars

12 - 9 - 6 Dumbbell Bench Press

Rest 2 mins

Weightlifting

Every 2:30 mins x 6 sets

10 Push Jerks

8 Hang Power Cleans

6 Front Squats

** Challenge yourself by going unbroken

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Conditioning

For Time

30 - 20 - 10 Toes to Bar

100 ft. Farmers Carry

30 - 20 - 10 GHD / Abmat Sit Ups

100 ft. Farmers Carry

RX 70 / 50 lbs

Scaled 50 / 35 lbs (20 - 15 - 10 rep scheme for TTBs / Sit Ups)

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Accessory Work

3 Rounds for Quality

10 Tempo Deficit Push-ups

15 L/15 R Single Arm Dumbbell Bench Press, pick load

15 Banded Tricep Push Downs

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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