Athletes Camp WOD: April 13, 2022
- Optimum Athletics
- Apr 12, 2022
- 1 min read
Warm Up
3 rounds for quality of:
Choice Machine, 1 min
Wall Sit, 1 min
12 Kettlebell Hip Thrusts
15 Banded Good Mornings
Weightlifting
I. Every 2 mins x 4 sets
Snatch 1x3 at 70% 1RM
Snatch 1x3 at 70% 1RM
Snatch 1x2 at 80% 1RM
Snatch 1x2 at 80% 1RM
II. Every 2:30 mins x 4 sets:
4 x 3 reps Front Squat @ 75 - 85 %
Conditioning
Every 4 mins x 4 sets
22 / 16 cal Bike
3 Sandbag Cleans
7 Thrusters
3 Sandbag Cleans
7 Thrusters
max reps in remaining time Rope Climbs
RX 95 / 65 lbs ; 150 / 100 lbs Sandbag
Scaled 75 / 55 lbs ; 100 / 70 lbs Sandbag
Sandbag Subs:
Power Cleans-
Level 3: 205/145 lbs
Level 2: 165/115 lbs
Level 1: 135/95 lbs
Machine Subs:
Concept 2 Machine- same
Accessory Work
3 rounds for quality of:
20 Barbell Curls, pick load
20 Reverse Barbell Curls, pick load
10 L/10 R Single Arm Dumbbell Tricep Kickbacks, pick load
20 Banded Tricep Push Downs
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