Athletes Camp WOD: May 27, 2022

Warm Up

12 Single Leg Forward Fold

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

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Weightlifting

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

6 x 2 reps

Use the heaviest weight you can for each set.

Pause Split Jerks- 2 secs in receiving position

II. Barbell Conditioning

4 Rounds for Time

12 / 9 cal Bike

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

Rest 2 mins between set

RX 185 / 125 lbs

Scaled 155 / 105 lbs ; 135 / 95 lbs

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Accessory Work

3 Rounds for Quality

8 L/8 R Single Leg Box Step Downs

12 L/12 R Kettlebell Cossack Squats, pick load

1 min Wall Sit

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Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch