Athletes Camp WOD: April 19, 2022

Optimum Athletics

Apr 18, 20221 min read

Warm Up

3 Rounds for Quality

12 Kettlebell Swings

15 Back Extensions

40 Double Unders or Single Unders

8 Burpees

Weightlifting

I. Every 1:15 mins for 7 sets: Strict Press

2x9 at 60% 1RM

1x7 at 65% 1RM

1x5 at 70% 1RM

1x3 at 75% 1RM

1x1 at 85% 1RM

1x5 at 80% 1RM

II. Every 2 mins x 5 sets: Bench Press

5x5 at 72% 1RM

Conditioning

3 Rounds for Time

20 cal Bike

20 Shoulder to Overhead

20 cal Bike

20 Back Squat

115/75 lbs

155/105 lbs

Scaled

95/65 lbs

135/95 lbs

Accessory Work

4 Rounds for Quality

6 Strict Handstand Push-ups

Rest 30 secs

4 Strict Handstand Push-ups

Rest 15 secs

2 Strict Handstand Push-ups

Rest 2 mins

Scaled: Regular Push Ups