Athletes Camp WOD: May 18, 2022

Warm Up

20 Leg Swing (10 front to back + 10 Side to side)

10 Prone Chest Openers

10 Alternating Hamstring Sweep

10 Banded Good mornings or 20 Regular Good mornings

10 Spider Lunge / Stretch

10 Fire Hydrants

Wrist Prep

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Weightlifting

I. Every 2 mins x 6 sets: Strict Press

6 x 3 reps @ 80%

II. Every 3 mins x 4 sets: Push Press

1 x 10 reps @ 60%

1 x 8 reps @ 65%

1 x 6 reps @ 70%

1 x 6 reps @ 75%

1 x 6 reps @ 80%

III. Every 1:30 mins x 7 sets: Thrusters

2 Thrusters, pick load

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WOD

AMRAP 22

30 Air Squats

15 Push-ups

10 Dumbbell Box Step Overs, 24/20 in

100 ft Sandbag Carry

Alternative Dual DB Front Rack Carry

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Cool Down

10 reps cat & cow

30 seconds Puppy dog pose center

30 seconds puppy dog pose right

30 seconds puppy dog pose left

30 seconds Scorpion Pose right

30 seconds Scorpion Pose left

1 minute low dragon right

1 minute low dragon left

1 minute Pigeon Pose right

1 minute Pigeon Pose left

10 reps Downward Dog Ankle Stretch

1 minute Seated Shoulder Extension Stretch