Athletes Camp WOD: April 27, 2021
- Optimum Athletics
- Apr 26, 2021
- 2 min read
Warm Up
2 Rounds for Quality
100 ft Overhead Barbell Walk
Alternative Overhead Dumbbell Carry Walk
5 Muscle Snatch
5 Power Snatch
5 Snatch Grip Push Press
45 / 35 lbs
Session 1
Weightlifting (New Cycle)
Week 1 of 9
I. Every 2 - 3 mins x 6 sets: Hang Snatch + Squat Snatch
1 x 2 + 2 @ 75%
1 x 2 + 1 @ 75%
1 x 2 + 1 @ 80%
1 x 1 + 1 @ 82%
1 x 1 + 1 @ 85%
1 x 1 + 1 @ 90%
Snatches are to be done as singles.
% based on 1 RM Hang Snatch
II. Every 2 - 3 mins x 4 sets: Snatch Pull
2 x 3 @ 110%
2 x 3 @ 110%+
% based on 1 RM Snatch
WOD
For Time
50 / 40 cal Row
20 Pistol Squats
Alternative 40 Narrow Squats
30 DB Squat Snatch
100 ft. Handstand Walk
Alternative 10 Wall Walks
30 DB Squat Snatch
20 Pistol Squats
50 / 40 cal Row
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Session 2
(Optional)
Gymnastics
AMRAP 10
5 False Grip Pull Ups
10 False Grip Ring Row (Feet elevated)
8 / 6 Strict Ring Dips
Rest as needed
For Time
Option 1: 10 Strict Muscle Ups
Option 2: 20 Strict Chest to Bar
Option 3: 20 Strict Pull Ups
WOD
AMRAP 2:30 x 6 sets
450 / 315m Row
Alternative
300m Run
30 / 20 cal Bike
Max Bench Press remaining Time
RX 165 / 115 lbs
Scaled 135 / 95 lbs
Cool Down
10 reps cat & cow
30 seconds Puppy dog pose center
30 seconds puppy dog pose right
30 seconds puppy dog pose left
30 seconds Scorpion Pose right
30 seconds Scorpion Pose left
1 minute low dragon right
1 minute low dragon left
1 minute Pigeon Pose right
1 minute Pigeon Pose left
10 reps Downward Dog Ankle Stretch
1 minute Seated Shoulder Extension Stretch
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