Athletes Camp WOD: May 7, 2021
- Optimum Athletics
- May 6, 2021
- 2 min read
Warm Up
10 each Floor I-Y-T
10 Dislocates and Pass Throughs
3 Rounds for Quality
1 min Machine of Choice
30 sec Plank Hold
10 Tempo Box Step Downs (L)
10 Tempo Box Step Down (R)
30 sec Wall Squat Hold
Session 1
Barbell Conditioning
Every 90 secs x 6 sets: Push Press
1 x 5 reps @ 60%
5 x 5 reps @ add weight by feel
Weightlifting
I. Ever 3 mins x 5 sets: TNG Squat Snatch
2 x 3 reps @ 70%
2 x 3 reps @ 75%
1 x 3 reps @ 75%+
% based on 1 RM Squat Snatch
Touch and go sets, work on efficiency.
Stand reps to full extension each rep and make sure you are below parallel on all reps.
II. Every 2 - 3 mins x 6 sets: Back Squat
6 x 2 @ 80%
% based on 1 RM Back Squat
WOD
2 sets each For Time
Buy In: 30 / 22 cal Bike
Alternative 500m Row / Ski
then complete 2 Rounds:
12 Toes to Bar
12 Handstand Push Ups
60 Double Unders
9 Toes to Bar
9 Handstand Push Ups
40 Double Unders
6 Toes to Bar
6 Handstand Push Ups
20 Double Unders
Rest 3 mins between each SET
Alternatives:
Toes to Bar
V Ups
Handstand Push Ups
Accessory Work
AMRAP 8
200 ft. Bodyweight Walking Lunges
10 Barbell Glute Bridge bench, pick load
Alternative Bench Supported Glute Bridges
45 sec Wall Squat Hold
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
Comentarios