Athletes Camp WOD: April 15, 2022

Warm Up

3 rounds for quality of:

20 Air Squats

10 Push-ups

5 Strict Pull-ups or Ring Rows

Samson Stretch, L 45 secs/R 45 secs

I. EMOM 12

1st 12 Kettlebell Snatches

2nd 12 Ring Dips

RX 53 / 35 lbs

Scaled 35/25 lbs

II. Strict Press

10 - 8 - 6 - 4 - 2

Rest 1:15 between sets

Start at 60% 1RM for your first set of 10 and build over the remaining 4 sets.

For Time

5 - 10 - 15 - 20 - 25 Handstand Push Ups

50 - 40 - 30 - 20 - 10 Double Unders

400 m Run

Machine Subs:

35/28 Concept 2 Machine Calories

30/22 Assault Bike Calories

EMOM 10

14 / 12 Wallball Shots