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Athletes Camp WOD: February 19, 2022

Warm Up

3 rounds for quality of:

Run, 400 m

Bodyweight Walking Lunge, 50 ft

Farmers Carry, 50 ft

Bodyweight Walking Lunge, 50 ft

Farmers Carry, 50 ft

10 Burpees-to-Target


Weightlifting

Week 3

I. Every 2 mins x 5 sets: Clean and Jerk

1 x 2 reps @ 70%

2 x 2 reps @ 75%

2 x 1 reps @ 80%


II. Every 2 mins x 6 sets: Deadlift

1 x 6 reps @ 65%

1 x 6 reps @ 70%

1 x 6 reps @ 75%

1 x 4 reps @ 80%

1 x 4 reps @ 82%

1 x 4 reps @ 85%


III. Every 2 mins x 6 sets: Bench Press

1 x 6 reps @ 65%

1 x 6 reps @ 70%

1 x 6 reps @ 75%

1 x 4 reps @ 80%

1 x 4 reps @ 82%

1 x 4 reps @ 85%


WOD

For Time

20 Abmat Sit ups

15 Box Jump Overs

12 - 9 - 6 - 3 - 1 Squat Snatches

Rest 1:30 mins between each round



RX

95/65 lbs

115/75 lbs

135/95 lbs

155/105 lbs

165/115 lbs



Scaled

Start with an empty bar then load 2.5 - 5 lbs each round




Cool Down

1 min Scorpion Stretch (R)

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)


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