Athletes Camp WOD: February 28, 2022

Warm Up

AMRAP 10

Choice Machine, 45 secs

Double Kettlebell Bottoms-up Carry, 50 ft

15 Russian Kettlebell Swings

10 Strict Press, 45/35 lbs

Sandbag Carry, 50 ft

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. Every 2:30 x 6 sets

9 Strict Press, pick load

max rep Push-ups

Start the strict press at 55% 1RM and build over the 6 rounds. Sets need to be unbroken.

III. Every 2:30 x 5 sets: Back Squat

5 x 3 reps @ 75%

20 Wall Balls

15 Deadlifts

RX 225 / 155 lbs

Scaled 155 / 105 lbs

6 - 4 - 2 Ring Muscle Ups

10 - 8 - 6 Squat Cleans

30 ft. Handstand Walk

RX 155 / 105 lbs

Scaked 135 / 95 lbs