Athletes Camp WOD: May 23, 2022

Warm Up

10 Single Leg Forward Fold

10 Yoga Push Ups + Downward Dog Toe Taps

10 Fire Hydrants

10 T-Spine Twist

Wrist Prep

10 Dislocates & Pass Throughs

EMOM 12

1st 45 secs Machine of Choice

2nd 15 Air Squats

3rd 40 secs Double Unders

4th 5 Seated Box Jumps*

*step down, ascending height each round

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Weightlifting

I. Every 2 mins x 9 sets

4 sets 2 Power Snatch + 1 Hang Power Snatch

5 sets 1 Power Snatch + 1 Hang Power Snatch

II. Every 3 mins x 4 sets: Overhead Squats

1 x 10 reps @ 60%

1 x 10 reps @ 65%

1 x 8 reps @ 70%

1 x 8 reps @ 75%

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WOD

3 Rounds for Time

15 Dumbbell Shoulder-to-Overheads

100 ft. Dumbbell Farmers Carry, heavier load

15 Dumbbell Hang Power Snatches

Rest 2 mins between each round

Accessory Work

For Quality

4 rounds of:

8 Chest Supported Rows, pick load

15 Banded Lat Pull Downs

-- then --

4 rounds of:

1 min Weighted Plank, pick load,

L 30 secs/R 30 secs Side Plank

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch