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Athletes Camp WOD: February 14, 2022


Warm Up

3 rounds for quality of:

Row, 45 secs

10x [ 1 Inchworm + 1 Push-up ]

10 Barbell Good Mornings, 45/35 lbs

10 Back Squats, 45/35 lbs


Weightlifting

Weightlifting Cycle Week 3

I. Every 3 mins x 6 sets: Split Jerk

2 x 3 @ 70%

1 x 3 @ 75%

2 x 2 @ 80%

1 x 2 @ 85%


II. Isabel

For Time

30 Snatches


RX 95 / 135 lbs

Scaled 65 / 95 lbs


Rest 5 minutes


III. Grace

For Time

30 Clean and Jerk


RX 95 / 135 lbs

Scaled 65 / 95 lbs


IV. Every 3 minutes x 5 sets: Back Squat

3 x 5 reps @ 75%

2 x 3 reps @ 85%


WOD

In 3 mins do:

18/13 Ski Erg Calories

12 Chest-to-bar Pull-ups

max reps in remaining time Double Kettlebell Snatches, 53/35 lbs

...

Rest 1 min and repeat until you reach 75 Double Kettlebell Snatch reps.


Use DBs if kettlebells are not available




Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R


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