Athletes Camp WOD: May 31, 2021
- Optimum Athletics
- May 30, 2021
- 2 min read
Updated: May 31, 2021
Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
3 Rounds for Quality
1 min Cardio Machine
10 L / 10 R Kettlebell Windmills
10 L / 10 R Single Arm Bottoms Up KB Press
20 AIr Squats
Session 1
Weightlifting
I. Every 2 - 3 mins x 5 sets: Squat Cleans
1 x 5 reps @ 65%
1 x 3 reps @ 70%
1 x 3 reps @ 75%
1 x 2 reps @ 75%
1 x 2 reps @ 80%
% based on 1 RM Squat Clean
Reset after each rep
II. EMOM 10: Back Squat
10 x 3 reps Back Squat
Load between 70 - 85% 1RM
Murph
"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005."
For Time
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
Partition the pull-ups, push-ups, and air squats as needed.
Elite Weight Vest 20 / 14 lbs
RX / Scaled No weight Vest
Session 2
Optional
Gymnastics
For Time
Option 1
150 / 120 cal Row
80 Burpee Box Jump Overs, 24/20 in
80 Strict Deficit Handstand Push-ups, 3 / 1.5 in
Alternative 50 Strict Handstand Push Up, no deficit
Option 2
100 / 80 cal Row
60 Burpee Box Jumps Overs, 24/20 in
60 Push ups
Partition as needed
Accessory Work
For Quality
100 / 75 Dumbbell Bench Press
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Every time you break complete:
10 Dumbbell Tricep Kickbacks, pick load
10 Feet Elevated Parallette Push-ups
RX 50 / 35 lbs
Scaled 35 / 25 lbs
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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