Athletes Camp WOD: July 29, 2022

Warm Up

10 Toy Soldiers

10 Lateral Lunges

10 Kang Squats

10 Alternating bootstraps

10 Yoga Push Ups + Downward Dog Toe Taps

10 Reverse Table Top Lifts

Wrist Prep

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Barbell Conditioning

I. For Time

30 Thrusters

RX 155 / 105 lbs

Scaled 135 / 95 lbs ; 115 / 75 lbs

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Weightlifting

II. Every 2 mins x 5 sets: Push Jerk

3 x 3 reps @ 75 - 80%

2 x 2 reps @ 80 - 85%

III. Every 1:30 for 6 sets

3 Bench Press @ 80%

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Conditioning

For Time

1000m Run

-- then --

8 - 6 - 4 - 2 Wall Walks

16 - 12 - 8 - 4 Dumbbell Thrusters

-- then --

1000m Run

RX 50/ 35 lbs

Scaled 35 / 25 lbs

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Accessory Work

3 Rounds for Quality

10 Dumbbell Hammer Curls

15 Reverse Barbell Curls

then

5 minutes accumulate Deadlift Hold

RX 155 / 105 lbs

Scaled 135 / 95 lbs