Athletes Camp WOD: August 28, 2021
- Optimum Athletics
- Aug 27, 2021
- 2 min read
Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Alternating Bootstrap
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
3 Rounds for Quality
10 Strict Press
10 Double Kettlebell Deadlifts
100 ft Bodyweight Lunge
Weightlifting
I. Every 2 mins x 6 sets: Split Jerk
1 x 3 reps @ 70%
1 x 3 reps @ 75%
1 x 3 reps @ 80%
1 x 3 reps @ 82%
1 x 3 reps @ 85%
1 x 3 reps @ 90%
% based on 1RM Split Jerk
II. Every 90 secs for 6 sets
12 / 9 cal Bike
Alternative 24 Jumping Air squats
5 Deadlifts
Start at 75% 1RM deadlift and build over the 6 rounds.
Gymnastics Skill Work
For Quality
Option 1: 10 Seated Legless Rope Climb
Option 2: 5 Regular + 5 Legless Rope Climb
Option 3: 8 Regular Rope Climb or 30 Strict Pull Ups
Conditioning
Option 1
For Time
30 - 20 - 10
Wall Ball
Alternative Empty Bar Thrusters
cal Bike
Alternative Box Jump Overs
Rest 5 mins
4 Rounds
400m Run or Row
Alternative 24 / 20 cal Bike
9 Devil Press
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Option 2
For Time
20 Straight leg sit up to Overhead Press or GHD Sit-ups
15 Hang Power Cleans
15 Toes-to-bars or V Ups
20 Straight leg sit up to Overhead Press or GHD Sit-ups
15 Hang Power Cleans
15 Toes-to-bars or V Ups
20 Straight leg sit up to Overhead Press or GHD Sit-ups
15 Hang Power Cleans
15 Toes-to-bars or V Ups
20 Straight leg sit up to Overhead Press or GHD Sit-ups
RX 155 / 105 lbs
Scaled 135 / 95 lbs
Accessory Work
4 Rounds for Quality
10 L/10 R Single Arm Dumbbell Bench Press, pick load
max rep Push-ups
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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