Athletes Camp WOD: May 20, 2022

Warm Up

10 Good mornings

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

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Weightlifting / Conditioning

I. Every 2:30 mins x 6 sets: Pause Split Jerk

6 x 3 reps

1 x 2 reps

Use the heaviest weight you can for each set.

Pause Split Jerks- 2 secs in receiving position

I. Every 2:30 x 5 sets:

10 Power Cleans, 60% 1RM

15 Lateral Burpees Over Bar

10 Power Cleans, 60% 1RM

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WOD

5 Rounds for Time

16/12 cal Row or Ski

16 Toes-to-bars

16 Pistols

8 Devil Press

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Cool Down

30 sec Center Upward Facing Dog

30 sec Upward Facing Dog - Move torso to the Left Side

30 sec Upward Facing Dog - Move torso to the Right Side

30 sec Center Puppy dog pose

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Puppy dog pose - Move torso to the Left Side

30 sec Thread the Needle Arms (L)

30 sec Thread the Needle Arms (R)

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

30 sec L - Sit Fold Forward

1 minute Seated Shoulder Extension Stretch