Athletes Camp WOD: January 25, 2022

Warm Up

AMRAP 10

45 secs Machine

50 ft. Burpee Broad Jump

10 Push-ups

14 Alternating V-ups

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Weightlifting

Week 10

I. For Time

30 Bench Press @ 80%

II. Every 2:30 x 6 sets: Push Press

1 x 5 reps @ 60%

1 x 5 reps @ 65%

1 x 5 reps @ 70%

1 x 3 reps @ 70%

1 x 3 reps @ 75%

1 x 3 reps @ 80%

III. Every 1:30 secs x 5 sets: Dip Drive

1 x 3 reps @ 100%

4 x 3 reps @ 100%+

% based on 1RM Split Jerk

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Conditioning

AMRAP 16

12 Squat Clean

15 Toes to Bar

16 / 12 cal Row

RX 115 / 75 lbs

Scaled 95 / 65 lbs

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Accessory Work

3 Rounds for Quality

10 L/10 R Single Arm Dumbbell Bench Press, pick load

15 Barbell JM Press, pick load

20 L/20 R Single Arm Banded Tricep Push Down