Athletes Camp WOD: March 28, 2022

Warm Up

AMRAP 7

1 min. Choice Machine

10 Alternating Cossack Squats

20 Alternating Plank Shoulder Taps

10 Alternating Squats

I. In 15 mins,

Find 3 RM Strict Press

II. Every 2 mins x 5 sets: Split Jerk

1 x 2 @ 80%

1 x 2 @ 82%

1 x 2 @ 85%

1 x 2 @ 90%

1 x 2 @ 92%

III. Every 2:30 mins x 6 sets: Pause Back Squat + Back Squat

1 x 1 + 4 reps

2 x 1 + 2 reps

1 x 1 + 4 reps

2 x 1 + 2 reps

15 Pull Ups

12 Burpees-to-Target, 8 in

max reps in remaining time Assault Bike Calories

...

Rest 1 min and repeat until you reach 80 / 60 cal Bike

12 L/12 R Dumbbell Reverse Lunges, pick load

10 L/10 R Dumbbell Single Leg Romanian Deadlifts, pick load

10 Glute Ham Raises

Rest 2 mins