Athletes Camp WOD: February 21, 2022

Warm Up

For quality:

3 rounds of:

Bike, 1:30

10 Inchworms

15 Kettlebell Swings- light load

10 Goblet Cossack Squats- light load

-- then --

Additional Shoulder Mobility, 5 mins

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Weightlifting

Week 4

I. Every 3 mins x 6 sets: Pause Push Jerk + Split Jerk

1 x 2 + 1 @ 65%

2 x 2 + 1 @ add weight each set

3 x 1 + 1 @ add weight each set

Build to heavy

II. 3 Rounds for Quality

10 L/10 R Single Arm Dumbbell Shoulder-to-Overheads

Rest 45 secs

15 Dumbbell Box Step-ups, 24/20 in

Rest 45 secs

20 Alternating Dumbbell Squat Snatches

Rest 3 mins

II. Every 2 mins x 5 sets: Pause Back Squat + Back Squat

2 x 1 + 2 @ 75%

1 x 1 + 2 @ 75 - 80%

2 x 1 + 2 @ 80%+

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Conditioning

For Time

21 - 18 - 15 - 12 Overhead Squats

15 Abmat Sit Ups

15 Pull ups

100ft. Sandbag Carry

RX

95/65 lbs

115/75 lbs

135/95 lbs

155/105 lbs

Scaled

45/35 lbs

75/55 lbs

95/65 lbs

115/75 lbs

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Gymnastics Conditioning

For Time

8 - 4 - 6 - 3 - 4 - 2 Ring Muscle-ups

20 - 10 - 16 - 8 - 12 - 6 cal Row