Athletes Camp WOD: March 7, 2022

Warm Up

3 rounds for quality of:

Cardio Choice, 1 min

Banded Dead Bug, 30 secs

Overhead Barbell Carry, 30 secs

7 IYTs

10 Alternating Goblet Cossack Squats

4 Vertical Jumps-to-Target- as high as possible

I. Every 2 mins x 4 sets: Push Press

1 x 4 reps @ 65%

1 x 4 reps @ 70%

2 x 3 reps @ 75%

II. Every 2 mins for 5 sets: Push Jerk

1 x 4 reps @ 65%

1 x 4 reps @ 70%

2 x 3 reps @ 75%

1 x 3 reps @ 80%

III. Every 3 mins x 6 sets: Back Squat

3 - 2 - 1 - 3 - 2 - 1

Pause 2 secs in the bottom on all reps. Start at 70% 1RM back squat and build over the 6 sets.

50 Double Unders

15 GHD Sit Ups or 20 Abmat Sit Ups

10 Shoulder to Overhead

max reps in remaining time Assault Bike Calories

RX 155 / 105 lbs

Scaled 115 / 75 lbs