Athletes Camp WOD: February 18, 2022

Warm Up

4 rounds x 30 secs on / 10 secs off:

Scapular Pull-ups

Lateral Line Hops

Plank Position Shoulder Taps

Plank Hold

Air Squats

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Weightlifting

Week 3

I. Push Jerk

1 x 20 reps @ 40%

1 x 15 reps @ 50%

1 x 10 reps @ 60%

1 x 5 reps @ 70%

1 x 10 reps @ 65%

1 x 15 reps @ 55%

1 x 20 reps @ 45%

Rest 2 mins between set

No more than 2 sets per set.

II. Every 2 mins x 6 sets: Pause OHS + OHS

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

AMRAP 16

400m Row

12 Deadlifts

2 Wall Walk

12 Push Press

2 Wall Walk

RX 135 / 95 lbs

Scaled 95 / 65 lbs