Athletes Camp WOD: February 11, 2022

Warm Up

3 rounds for quality of:

Choice Machine, 1 min

Plank Hold, 30 secs

10 Box Step Downs- tempo reps

Wall Sit, 30 secs

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Weightlifting

Week 2

I. Every 2 mins x 5 sets

12 Hang Power Clean + 9 Shoulder to Overhead + 6 Hang Power Clean

Start at 50% 1RM hang power clean and build to a heavy complex over the course of the 5 sets.

II. 4 Rounds for Time

Sandbag Carry, pick load, 100 ft

12 cal Bike

Yoke Carry, pick load, 100 ft

12 cal Bike

Farmers Carry, pick load, 100 ft

Rest 2 mins

III. Every 2 mins x 6 sets: Pause Back Squat + Back Squat

1 x 1 + 2 reps @ 65%

1 x 1 + 2 reps @ 70%

1 x 1 + 2 reps @ 75%

1 x 1 + 2 reps @ 80%

2 x 1 + 2 reps @ 85%

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Conditioning

Option 1

5 Rounds

14 / 10 cal Row

14 Wall Balls

-- Rest 2 mins --

5 Rounds

7 Devil Press

50 ft. Dumbbell Front Rack Walking Lunge

RX 50 / 35 lbs

Scaled 35 / 25 lbs

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Accessory Work

3 rounds for quality of:

10 Snatch Grip Romanian Deadlifts, pick load

8 Glute Ham Raises

45 secs Prone Sorenson Hold