Athletes Camp WOD: May 25, 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 Scapular Push Ups

10 Plank Supermans

10 Spider Lunge / Stretch

10 Fire Hydrants

Wrist Prep

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Weightlifting

I. 3 Rounds

8 DBs Bench Press

4 DBs Bench Press

2 DBs Bench Press

Use the same weight for each set.

Rest as needed between sets.

II. Barbell Conditioning

10 Rounds for Time

3 Clean & Jerks, 135/95 lbs

3 Bar Facing Burpees

III. Every 2 mins x 7 sets: Push Press

2 x 6 reps @ 65%

2 x 5 reps @ 70%

1 x 5 reps @ 75%

1 x 3 reps @ 82%

1 x 3 reps @ 85%

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WOD

6 Rounds for Time

20/16 cal Bike

18 Toes-to-bars

50 Double Unders

Rest 1 minute between rounds

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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