Athletes Camp WOD: May 13, 2022

Warm Up

3 rounds for quality of:

Choice Machine, 1 min

Plank Hold, 30 secs

10 Tempo Box Step Downs

Wall Sit, 30 secs

I. Every 2:30 mins x 4 sets: Push Jerk + Pause Split Jerk

1 x 2 + 2 reps @ 65%

2 x 2 + 2 reps @ 68%

1 x 2 + 2 reps @ 72%

Pause Split Jerks- 2 secs in receiving position

II. Every 1:15 mins x 7 sets: TNG Power Snatch

1 x 5 reps @ 65%

2 x 5 reps @ 70%

1 x 3 reps @ 75%

2 x 3 reps @ 80%

1 x 3 reps @ 85%

750 / 600m Row

15 Burpee Box Jump Overs

max reps Power Cleans

RX 185 / 125 lbs

Scaled 155 / 105 lbs

Machine Subs:

Ski Erg- same

Bike Erg, 1500/1200 m

40/30 Assault Bike Calories

12 Barbell Front Raises, pick load

12 Rear Delt Flies, pick load

15 Scap Pull-ups