Athletes Camp WOD: July 2, 2022
- Optimum Athletics
- Jul 1, 2022
- 2 min read
Warm Up
10 Inchworm
10 Dislocates & Pass Throughs
3 rounds for quality of:
10 L/10 R Single Arm Bottoms-up Kettlebell Press (light load)
10 Inchworm Push-ups
Wall Sit, 45 secs
10 Burpees
Weightlifting
I. Every 2 mins x 4 sets: Hang Power Snatch
1 x 2 reps @ 70 - 75%
1 x 2 reps @ 75 - 82%%
2 x 2 reps @ 82 - 85%
II. Every 2 mins x 4 sets: Bench Press
1 x 5 reps @ 65%
1 x 5 reps @ 70%
1 x 5 reps @ 75%
1 x 5 reps @ 80%
III. Every 2 mins x 4 sets: Back Squat
3 x 6 reps @ 80%
3 x 6 reps @ 82%
WOD
5 rounds, 4 mins each, for max reps of:
10 Deadlifts
14 Toes to Bar
max reps in remaining time Assault Bike Calories
Rest 1:30 between sets
RX 225 / 155 lbs
Scaked 185 / 125 lbs
Gymanstics Conditioning
For Quality
50 / 30 Bar Muscle Ups
Alternative 30 Chest to Bars
Every time you break complete:
10 Parallette Push-ups
Rest as needed between bar muscle-up sets.
Accessory Work
EMOM 12
1st 12 Dumbbell Hammer Curls, pick load
2nd 8 False Grip Ring Rows
3rd Low Ring Support Hold, 30 secs
4th Rest 1 min
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
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