Athletes Camp WOD: January 31, 2022

Warm Up

AMRAP 8

45 secs Machine of choice or DUs

10 Samson Lunges

1 min Wall Sit

10 Strict Press (empty bar)

45 secs Handstand Hold

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Weightlifting

Weightlifting Cycle Week 1

I. Every 2 - 3 mins x 6 sets: Push Jerk + Split Jerk

4 sets: 1 + 1 @ 70%

2 sets: 1 + 1 @ 75%

% are based off your 1rm Push Jerk

II. Every 2:30 mins x 6 sets: Back Squat

1 x 5 reps @ 65%

4 x 5 reps @ 70%

1 x 5 reps @ 75%

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WOD

For Time

3 Rounds

15 Toes to Bar

15 Wall Balls

10 Devil Press

RX 35 / 25 lbs

Scaled 25 / 15 lbs

Rest 1 min.

For Time

2000/1600 m Row

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Gymnastics

5 Rounds for Quality

Option 1

4 Ring Muscle-up High Swings

3 Ring Muscle-ups

max rep Strict Ring Dips

Option 2

10 Kip Swings

8 Strict Pull Ups

max rep Strict Ring Dips

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch