Athletes Camp WOD: May 3, 2023

Weightlifting

I. Barbell Conditioning

10 Rounds for Time

30 Crossover Single Unders

3 Overhead Squats

RX 185/125 lbs

Scaled 70% of 1RM OHS

II. Every 2:15 for 13:30 (6 rounds)

3 Front Squats

5 Bench Press

Starting at 75% 1RM for each movement and increasing loads each set.

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Gymanstics

5 Rounds for Quality

1 Wall Walk

5 Wall Facing Handstand Push-ups or Strict Handstand Push ups

50 ft Handstand Walk

5 Strict Handstand Push-ups

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Conditioning

AMRAP 10

18 / 16 cal Row

18 Wall Balls, 10ft.

18/16 Hand Release Push-ups

20 / 14 lbs

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Machine Conditioning (Optional)

Every 2 mins for 12 mins do:

15 secs max rep Echo Bike Calories

-- Rest 3 mins --

Every 5 mins for 15 mins do:

40 secs max rep Echo Bike Calories