Athletes Camp WOD: April 27, 2022

Warm Up

For quality:

3 rounds of:

Assault Bike, 50 secs (20 secs moderate/10 secs sprint/20 secs moderate)

-- then --

3 rounds of:

8 Push-ups

10 Barbell Strict Press

10 Barbell Good Mornings

I. Every 45 secs. x 8 sets:

2 TNG Squat Cleans @ 65-80% 1RM

II. 3 Rounds for Quality

10 L Single Arm Shoulder-to-Overheads

10 L Single Arm Overhead Squats

10 R Single Arm Shoulder-to-Overheads

10 R Single Arm Overhead Squats

RX 70 / 50 lbs

Scaled 50 / 35 lbs

2 Rounds for Time

30 / 25 cal Row

30 ft. Handstand Walk / 2 Wall Walks

21 Pull Ups

Rest 30 secs

30 / 25 cal Row

30 ft. Handstand Walk / 2 Wall Walks

15 Pull Ups

Rest 30 secs

30 / 25 cal Row

30 ft. Handstand Walk / 2 Wall Walks

9 Chest to Bars

Rest 3 mins between each round.

8 Glute Ham Raises

10 L/10 R Single Leg Kettlebell Romanian Deadlifts, pick load

max effort Wall Sit