Athletes Camp WOD: December 2, 2022

Weightlifting

I. 5 sets

8 Seated Dumbbell Press

15 Upright Barbell Row

Work for as heavy as possible while maintaining form and technique on the dumbbell press. Use an incline bench or back support to ensure upright chest position.

II. Every 2:30 mins x 5 sets: High Hang Cleans + High Hang Clean High Pulls

2 x 3 + 2 reps

3 x 2 + 2 reps

Work to a moderately heavy complex for the day.

III. Every 2 mins x 5 sets

1 Pause Front Squat + 1 Front Squat + 1 Pause Front Squat

Pause Front Squats- 3 secs in bottom

Work to a heavy 1+1+1.

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WOD

2 Rounds for Time

7 Bar Muscle-ups / Chest to Bars

Shuttle Run, 400 ft (8x 25 ft)

5 Bar Muscle-ups / Chest to Bars

Shuttle Run, 400 ft (8x 25 ft)

3 Bar Muscle-ups / Chest to Bars

Shuttle Run, 400 ft (8x 25 ft)

1 Bar Muscle-ups / Chest to Bars

Shuttle Run, 400 ft (8x 25 ft)

Rest 4 mins between each round.

Machine Subs

20/16 Concept 2 Machine Calories

15/11 Assault Bike Calories

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Accessory Work

3 rounds for max reps of:

12/9 Strict Ring Dips

15 Banded Tricep Push Downs

max rep Push-ups