Athletes Camp WOD: July 9, 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

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Weightlifting

I. Every 2 mins x 4 sets: 2 Hang Cleans

Set 1: 75-80% 1RM

Set 2: 80-85% 1RM

Set 3-4: 85+% 1RM

II. Every 2 mins x 5 sets: Bench Press

1x5 at 60% 1RM

1x3 at 70% 1RM

1x2 at 80% 1RM

1x2 at 90% 1RM

1x1 at 95% 1RM

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WOD

For Time

40 Devil Press

Every 2 mins (starting at 0:00) complete: 2 Wall Walks

-- Rest 5 mins --

20 Ring Muscle-ups / 15 Chest to Bars

Every 2 mins (starting at 0:00) complete: 6 Sandbag Cleans, 150/100 lbs

RX 35 / 25 lbs

Scaled 25 / 15 lbs