Athletes Camp WOD: February 5, 2022

Warm Up

3 rounds of:

1:15 mins Row

-- then --

3 rounds of:

10 GHD Back Extensions

15 Banded Good Mornings

12 Push-ups

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Weightlifting

Week 1

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

4 x 2 reps @ 65%

1 x 2 reps @ 75%

II. Every 2 mins x 6 set: Deadlift

1 x 3 reps @ 65%

1 x 3 reps @ 70%

1 x 3 reps @ 75%

1 x 3 reps @ 80%

1 x 3 reps @ 85%

II. Every 2 mins x 6 set: Deadlift

1 x 3 reps @ 65%

1 x 3 reps @ 70%

1 x 3 reps @ 75%

1 x 3 reps @ 80%

1 x 3 reps @ 85%

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WOD

AMRAP 8

14 Deadlifts

14 Handstand Push Ups

14 Box Jump Overs, 24" / 20"

RX 225 / 155 lbs

Scaled 165 / 115 lbs

Rest 3 mins

AMRAP 8

7 Deadlift

7 Strict Handstand Push Ups

7 Burpee Box Jump Overs, 24" / 20"

RX 275 / 185 lbs

Scaled 255 / 155 lbs

Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch