Athletes Camp WOD: January 28, 2023

Weightlifting

Every 3 mins x 5 sets: Snatch Balance + Overhead Squats

5 x (2 + 2) reps @ 85 - 90%

Focus on a strong drive under the barbell, pressing up through your lats and elbows throughout the entire complex. Fast feet and landing shoulder width apart.

Every 3 mins x 4 sets: Bench Press

1 x 12 reps @ 60%

1 x 9 reps @ 65%

1 x 7 reps @ 70%

1 x 5 reps @ 75%

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WOD

8 Rounds for Time

5 Bar Muscle-ups / Pull ups (scaled)

10 Kipping Handstand Push-ups

15 Wall Balls, 20/14 lbs

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Accessory Work

For quality:

4 rounds of:

10 Chest Supported Rows, pick load

16 Gorilla Rows, pick load

Rest 1:30 mins

-- then --

4 rounds of:

20 Reverse Barbell Wrist Curls, 45/35 lbs

Plate Pinch, pick load, 30 secs

Rest 1:30 mins