Athletes Camp WOD: July 12, 2022
- Optimum Athletics
- Jul 11, 2022
- 1 min read
Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
Weightlifting
I. Every 1:30 for 5 Rounds
9 Deadlifts, 155/105 lbs
7 Bar Facing Burpees
5 Hang Power Cleans, 155/105 lbs
3 Bar Facing Burpees
RX 135 / 95 lbs
Scaled 95 / 65 lbs
II. Every 2 mins x 5 sets: Push Press
5 x 3 reps @ 80%
Conditioning
EMOM 25
1st 17 / 13 cal Ski
2nd 4 Sandbag Cleans
3rd 14 / 11 cal Row
4th 3 Wall Walk
5th Rest
RX 150 / 100 lbs
Scaled 100 / 70 lbs
Accessory Work
EMOM 16
1st 30 secs Top Ring Support Hold,
2nd 5 L/5 R Single Arm Dumbbell Bent Over Rows, pick load
3rd 45 secs Plank Hold
4th 45 secs max rep Banded Face Pulls
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
Comentários