Athletes Camp WOD: May 12, 2021
- Optimum Athletics
- May 11, 2021
- 2 min read
Updated: May 12, 2021
Warm Up
10 Dead Bug LR2
For quality:
8 min Run / Row / Bike
-- then --
2 rounds of:
1 min Wall Squat Hold
30 sec Handstand or Plank Hold
20 Alternating Bodyweight Lunges
Session 1
Barbell Conditioning
EMOM 10: Push Press
2 x 6 @ 55 - 60%
2 x 3 @ 70 - 75%
2 x 1 @ 80 - 82%
2 x 3 @ 75 - 78%
2 x 6 @ 65 - 70%
% based on 1RM Push Press
Weightlifting
I. Every 3 - 4 mins x 3 sets: Front Squat
3 x 2 reps @ 98%
% based on 1RM Front Squat
II. Every 2 - 3 minutes x 5 sets: Deficit Romanian Deadlift
5 x 3 reps
Use the heaviest weight you can for each set.
Stand on a 3 inch plate. Work up to a heavy set of 3. Use straps if you have them.
WOD
4 Rounds for Time
8 Power Cleans
15 Chest to Bars
100ft. Farmers Carry, pick load
RX 185 / 125 lbs
Scaled 155 / 105 lbs
Alternative
8 Sandbag Over Boxes, 48 in
15 Chest to Bars
100ft. Sandbag Bear Hug Carry
RX 150 / 100 lbs
Scaled 100 / 70 lbs
Session 2
(Optional)
WOD
For Time
1500 / 1200m Ski Erg or Row
Alternatives
1 mile Run
50 Burpee Box Jump Overs
80 Wall ball Shots
Alternatives
Empty Bar Thrusters
Single Arm Hang Clusters
40 GHD Sit-ups
Alternative 60 Abmat Sit Ups
30 Deadlifts
RX 275 / 190 lbs
Scaled 225 / 155 lbs
WOD
3 Rounds
20 Single arm Bent over Row 10R10L
Max Strict Chin Ups
Cool Down
10 reps cat & cow
30 seconds Puppy dog pose center
30 seconds puppy dog pose right
30 seconds puppy dog pose left
30 seconds Scorpion Pose right
30 seconds Scorpion Pose left
1 minute low dragon right
1 minute low dragon left
1 minute Pigeon Pose right
1 minute Pigeon Pose left
10 reps Downward Dog Ankle Stretch
1 minute Seated Shoulder Extension Stretch
Opmerkingen