Athletes Camp WOD: April 30, 2021
- Optimum Athletics
- Apr 29, 2021
- 2 min read
Warm Up
20 Fire Hydrants per leg
4 x 30 secs on / 10 secs off
1st Scapular Pull-ups
2nd Lateral Line Hops
3rd Plank Shoulder Taps
4th Plank Hold
5th Air Squats
Session 1
Barbell Conditioning
12 sets x Split Jerk
5 - 3 - 1 reps @ 60% - 70% - 80%
5 - 3 - 1 reps @ 65% - 75% - 85%
5 - 3 - 1 reps @ 70% - 80% - 85%
5 - 3 - 1 reps @ 75% - 85% - 90%
Rest as needed between sets
If reps are off technique-wise or you are failing, stay at lighter percentages
% based on 1 RM Split Jerk
Weightlifting
Every 2 - 3 mins x 4 sets: Back Squat
4 x 4 @ 90%
% based on 1 RM Back Squat
WOD
For Time
100ft. Front Rack Walking Lunges or 30 DBs Front Rack Lunges
40 Burpees to Target
100 ft Front Rack Walking Lunges or 30 DBs Front Rack Lunges
Rest 2 mins
100 ft. Walking Filly Lunges or 30 Filly Lunges (OH/Front Rack Combi Lunges)
Alternatives
100ft. Front Rack Walking Lunges
30 DBs Front Rack Lunges
40 Burpees to Target
100 ft. Walking Filly Lunges or 30 Filly Lunges
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Session 2
(Optional)
WOD
2 sets x EMOM 9
1st 16 / 12 cal Row
2nd 16 GHD Sit Ups
Alternative Straight leg sit up to overhead press
3rd 20 / 16 Wall ball shots*
Alternative Empty Bar Thrusters
Rest 1 min after set of 9
*RX 30 / 20 lbs
Scaled 20 / 14 lbs
Accessory Work
3 Rounds for Quality
45 secs Ring Support Hold
Alternative Hollow Hold
45 secs Deadlift Hold
40 DB Calf Raises, pick load (stand on plate if available)
Deadlift Weight
RX 185 / 125 lbs
Scaled 155 / 105 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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