Athletes Camp WOD: March 1, 2023

Gymnastics

4 Rounds for Time

6 Strict Handstand Push-ups

60 ft (2x 30 ft) Handstand Walk

12 Kipping Handstand Push-ups

Scaled

4 sets AMRAP 3 / Rest 2

3 Wall Walks- to a comfortable height

60 ft (2x 30 ft) Bear Crawl

9 Push-ups

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Weightlifitng

I. A Establish 3RM in 12 mins

3 reps Deadlifts

I. B Every 2:30 mins x 2 sets

2 x 3 reps @ 90% of 3RM Deadlift

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Conditioning

AMRAP 12

10 Devil Press, 50/35 lbs

30 Wall Balls, 20/14 lbs

300 m Run

Alternative 20 Shuttle Runs (1 rep = 25 ft down and back)

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Accessory Work

5 Rounds for Quality

5 L/5 R Single Arm Kettlebell Push Press, pick load

10 Barbell Bent Over Rows, pick load

10 Barbell GHD Hip Extensions, 45/35 lbs

Alternative body weight