Athletes Camp WOD: May 17, 2022

Warm Up

1 min Wall Lat Stretch

10 Prone Chest Opener LR2

10 Alternating Hamstring Sweep LR2

10 Good mornings

20 Floor I-Y-T

Wrist Prep

3 Rounds

1:30 Jog

10 Inchworm Push ups

8 Goblet Hold Cossack Squat (L)

8 Goblet Hold Cossack Squat (R)

-- then --

PVC Warm-up

10 Snatch Grip Press

10 Snatch Grip Push Press

10 Overhead Squats

---

Weightlifting

I. Every 2 mins x 4 sets: High Hang Cleans

4 x 2 reps @ pick load

II. Every 2 mins x 4 sets: Front Squats

1 x 5reps @ 60%

1 x 5 reps @ 70%

2 x 5 reps @ 75%

III. Every 2 mins x 4 sets: Deadlifts

1 x 5reps @ 60%

1 x 5 reps @ 70%

2 x 5 reps @ 75%

---

WOD

3 Rounds for Time

20 / 16 cal Bike

15 Burpee Box Jump Overs

10 Alt. Power Snatch

RX 70 / 50 lbs

Scaled 50 / 35 lbs

---

Accessory Work

3 Rounds for Quality

10 Chest Supported Barbell Rows, pick load

Sandbag Bear Hug Hold, pick load, 1 min

Top Ring Dip Hold, 1 min

---

Cool Down

1 minute Twisted Cross L

1 minute Twisted Cross R

1 minute Deep Forward Lunge L

1 minute Pigeon Pose L

1 minute Deep Forward Lunge R

1 minute Pigeon Pose R

1 minute Puppy dog pose

1 minute Thread the Needle L

1 minute Thread the Needle R

1 minute L - Sit Fold

1 minute Seated Shoulder Extension Stretch