Athletes Camp WOD: May 1, 2021
- Optimum Athletics
- Apr 30, 2021
- 2 min read
Warm Up
10 Dislocates & Pass Throughs
Complete the following:
400m Run
50ft / 16 Bodyweight Lunges
50ft Farmers Carry
50ft. / 16 Bodyweight Lunges
50ft Farmers Carry
10 Burpee to Target
Weightlifting
I. Every 2 - 3 mins x 6 sets: Bench Press
3 x 3 reps @ 80%
1 x 3 reps @ 82%
2 x 3 reps @ 85%
% based on 1RM Bench Press
II. Every 2 - 3 mins x 6 sets: Deadlift
3 x 3 reps @ 80%
1 x 3 reps @ 82%
2 x 3 reps @ 85%
% based on 1RM Deadlift
WOD
For Time
3 Rounds
15/10 Assault Bike Calories
Alternative 15 Box Jump Over
30 Drag Rope or Zeus Double Unders
Alternative 60 Double Unders
5 Snatches
RX135 / 95 lbs
Scaled 95 / 65 lbs
Rest 3 minutes
3 Rounds
15/10 Assault Bike Calories
30 Drag Rope Double Unders
5 Snatches
RX 155 / 105 lbs
Scaled 115 / 85 lbs
Rest 3 minutes
3 Rounds
15/10 Assault Bike Calories
30 Drag Rope Double Unders
5 Snatches
RX 165 / 115 lbs
Scaled 135 / 95 lbs
Session 2
Optional
WOD
6 Rounds for Time
10 Thrusters
20 / 16 Row Calories
Alternative 50 Mt. Climbers
10 Power Snatches
Rest 1:30 between each round.
RX 135 / 95 lbs
Scaled 115 / 75 lbs
Accessory Work
3 Rounds for Quality
100 ft. Overhead Carry (use DBs or KBs)
50 ft. Single Arm Suitcase Carry (L)
50 ft. Single Arm Suitcase Carry (R)
100 ft. Odd Object Bear Hug Carry*
Rest as needed
*Use water dispenser round if sandbag is not available
Athlete chooses load
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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