Athletes Camp WOD: July 1, 2022

Optimum Athletics
Jun 30, 2022
1 min read

Warm Up

12 Single Leg Forward Fold

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

Weightlifting

I. Every 2 mins x 5 sets: Split Jerk

5 x 2 reps @ 85 - 90%

II. 3 Rounds for Time

8 Deadlifts

5 Bar Facing Burpees

6 Hang Power Cleans

5 Bar Facing Burpees

4 Shoulder-to-Overheads

RX 155 / 105 lbs

Scaled 135 / 95 lbs

Conditioning

EMOM 16

1st 15 GHD or Abmat Sit Ups

2nd 45 secs max rep 25 ft.Shuttle Run

3rd 6 Sandbag over Shoulder

4th Rest

Sandbag Subs

RX Power Cleans, 135/95 lbs

Scaled Power Cleans, 95/65 lbs

Accessory Work

4 Rounds for Quality

30 secs Prone Sorenson Hold

20 Banded Hamstring Curls

30 secs Supine Sorenson Hold

10 Banded Good Mornings

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)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch