Athletes Camp WOD: February 3, 2023

Gymnastics Conditioning

2 Rounds for Time

30 Wall Balls, 11 / 10 ft

30 Toes-to-bars

30 Echo Bike Calories

90 Double Unders

20 / 14 lbs

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Weightlifting

I. Block Power Cleans

Every 1:30 for 6 mins do:

3 Block Power Cleans @ 75%

-- then --

Every 1:30 for 4:30 do:

2 Block Power Cleans @ 80%

-- then --

Every 1:30 for 4:30 do:

1 Block Power Cleans @ 85%

II. Bench Press

3 sets

1 x 5 reps @ 72%

1 x 3 reps @ 77%

1 x 1 reps @ 82%

Rest = time it takes to change plate

-- Rest 4 mins --

3 sets

1 x 5 reps @ 77%

1 x 3 reps @ 82%

1 x 1 reps @ 87%

Rest 2 mins between sets

-- Rest 4 mins --

3 sets

1 x 5 reps @ 82%

1 x 3 reps @ 87%

1 x 1 reps @ 92%

Rest 3 mins between sets

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Conditioning

For Time

9 Power Cleans

9 Front Squats

15 Bar Muscle-ups

7 Power Cleans

7 Front Squats

12 Bar Muscle-ups

5 Power Cleans

5 Front Squats

9 Bar Muscle-ups

RX 185 / 125 lbs

Scaled 135 / 95 lbs ; 18 -1 4 - 10 Pull Ups