Athletes Camp WOD: December 28, 2021
- Optimum Athletics
- Dec 27, 2021
- 1 min read
Warm Up
10 Toy Soldiers
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
EMOM 9
1st 45 secs max rep Jump Squats
2nd 45 secs max cal Bike
3rd 100ft. Sandbag Carry
Weightlifting
Week 6
I. EMOM 8: Push Jerk
2 x 4 reps @ 65%
2 x 3 reps @ 70%
2 x 3 reps @ 75%
2 x 2 reps @ 80%
II. Bench Press
Complete as 4 rounds of:
1 x 3 @ 85%
Rest 40 secs
1 x 2 @ 85%
Rest 20 secs
1 x 1 @ 85%
Rest 3 mins
III. Every 2 mins x 6 sets: Sumo Deadlift
6 x 2 reps
Work to a heavy 2 rep for the day.
Conditioning
For Time
9 - 6. - 3
Bar Muscle Ups
Shoulder to Overhead
Rest 4 minutes
5 - 10 - 15
Bar Muscle Ups
Shoulder to Overhead
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Accessory Work
3 Sets
15 Banded Tricep Push Downs
10 Skull Crushers
max Handstand Holds
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