Athletes Camp WOD: January 26, 2022

Warm Up

3 rounds for quality of:

8 L/8 R Single Arm Bottoms-up Kettlebell Press

Samson Stretch, L 30 secs/R 30 secs

Wall Sit Hold, 45 secs

Shuttle Run, 200 ft

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Weightlifting

Week 10

I. Every 1:15 mins x 7 sets

4 Squat Clean + 5 Front Squat + 6 Push Jerk

Work to a heavy complex for the day- must be unbroken.

II. EMOM 10

20 American Swings

Work until completion or failure.

Rule:

You can take 1 round off during the EMOM, but once you fail another round your workout is over.

III. In 20 mins

Find 1 RM Back Squat

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Conditioning

Option 1

5 Rounds for Time

50 Double Unders

25 Overhead Squats

20/16 cal Ski or Row

RX 115 / 75 lbs

Scaled 95 / 65 lbs

Option 2

EMOM 18

1st 8 Strict Ring Dip

2nd 5 Bar Muscle Ups

3rd 13 / 9 cal Bike