Athletes Camp WOD: December 3, 2021
- Optimum Athletics
- Dec 2, 2021
- 1 min read
Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Weightlifting
Week 2
I. Barbell Conditioning
Every 2 mins x 7 sets
8 Strict Press, pick load
10 Feet Elevated Parallette Push-ups
Work to a heavy set of 8 over the 7 rounds on the strict press. Strict press sets needs to be unbroken but the push-ups can be broken up.
II. 5 sets: High Hang Cleans
5 x 3 reps
Rest 2 minutes after each set
Work to a moderate heavy 3 rep for the day. This should be a solid technique piece so do not go to a percentage or load that makes your form break down.
III. Every 3 mins x 4 sets: 1 1/4 Front Squats
4 x 3 reps @ 60%
% based on 1RM Front Squat. Same piece as last week. Try to add 5-10 lbs to each set.
WOD
AMRAP 12
250 / 200m Row
6 - 8 - 10 - .... DBs Box step
8 Thrusters
Gymnastics
With a continuously running clock perform:
400m Run
6 Strict Ring Dips
max rep UB Bar Muscle-up or Pull Ups
Continue until you reach 35 BMUs / Pull ups
Machine Subs:
35/25 Concept 2 Machine Calories
22/16 Assault Bike Calories
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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