Athletes Camp WOD: April 26, 2021
- Optimum Athletics
- Apr 25, 2021
- 2 min read
Warm Up
10 Dislocates & Pass Throughs
3 Rounds for Quality
45 sec Machine of Choice
10 Inchworm + Push-ups
10 Barbell Good Mornings
10 Back Squats
45 / 35 lbs
Session 1
Weightlifting
Week 5
I. Every 2 - 3 mins x 6 sets: Hang Clean + Clean + Jerk
2 x 2 + 1 + 1 @ 75%
1 x 1 + 1 + 1 @ 80%
1 x 1 + 1 + 1 @ 82 - 85%
1 x 1 + 1 + 1 @ 85%
1 x 1 + 1 + 1 @ 90%
Cleans are to be done as singles.
% based on 1 RM Hang Clean & Jerk
II. Every 2 - 3 mins x 4 sets: Clean Pull
2 x 3 @ 110%
2 x 3 @ 110%+
% based on 1 RM Clean
III. Every 2 - 3 mins x 5 sets: Back Squat
5 x 5 @ 85%
% based on 1 RM Back Squat
WOD
AMRAP 20
400m Run
Alternative
10 / 16 cal Ski/Row/Bike Erg
18 / 12 cal Assault Bike
18 Toes to Bar
Alternative V- Ups
24 Alt. DB Hang Clean and Jerk*
*Switch every 6 reps
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Session 2
(Optional)
WOD
For Time
30 - 20 - 10 Handstand Push Ups
Alternative Push Ups
20 - 15 - 10 Hang Power Cleans
90 - 60 - 30 Double Unders
Alternative
Single Unders
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Rest 3 mins
15 - 10 - 5 Strict Handstand Push Ups
Alternative
Kipping Handstand Push Ups
15 - 10 - 5 Hang Power Cleans
90 - 60 - 30 Double Unders
RX 155 / 105 lbs
Scaled 135 / 95 lbs
Accessory Work
3 Rounds for Quality
45 sec Ring Support Hold
Alternative Hollow Hold
45 sec L-Sit Hold
Alternative Plank Hold
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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