top of page

Athletes Camp WOD: April 6, 2021

Warm Up

10 each Floor I-Y-T


3 Rounds

1 min Row

10 Rower Jump Overs

10 Air Squats

Session 1

Weightlifting

I. Every 2 - 3 mins x 4 sets: Power Snatch + Squat Snatch

1 x 2 + 2 @ 65%

2 x 2 + 1 @ 70%

1 x 1 + 1 @ 70%


% based on 1 RM Power Snatch


II. Every 2 - 3 mins x 4 sets: Snatch Pull

2 x 3 reps @ 100%

2 x 3 reps @ 105%


% based on 1 RM Snatch


WOD

AMRAP 18

20 / 15 cal Assault Bike or Row

Alternative 30 Jumping lunges

3 Rope Climbs

Alternative

8 Strict Pull Ups

10 Burpee Box Jump Overs, 24" / 20"

Alternative Burpee over Bench

20 / 15 cal Assault Bike or Row

3 Legless Rope Climbs

Alternative

10 Strict Pull Ups

20 Single Arm Alt. Row

10 Burpee Box Jump Overs, 24" / 20"


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


Recent Posts

See All
Athletes Camp WOD: January 24, 2024

Conditioning For Time 3 rounds of: 30 Double Unders 12 Thrusters Rest 3 mins 3 rounds of: 20 Crossover Single Unders 9 Front Squats Rest...

 
 
 

Comments


© 2022 by Optimum Athletics. Proudly created with Wix.com

bottom of page