Athletes Camp WOD: November 6, 2021
- Optimum Athletics
- Nov 5, 2021
- 1 min read
Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
Weightlifting
Week 9
I. In 15 minutes,
Find your 1RM Snatch Grip Push Press
Rest as needed between attempts.
II. Every 3 mins x 5 sets: Deficit Deadlift
2 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 3 @ 85%+
% based on 3RM from Week 2
Stand on a 4 inch plate. These reps are to be done dead-stop. Reset on each pull off the floor.
Conditioning
Option 1
5 Rounds for Time
400m Run
10 Clusters
12 Burpee Box Jump Overs
Rest 2 mins bet. each round
RX 115 / 75 lbs
Scaled 96 / 65 lbs
Machine Subs:
Concept 2 Machine, 500/320 m
30/22 Assault Bike Calories
Option 2
4 Rounds For Time
20 Abmat Sit Ups
4 Cleans
100ft. Handstand Walk
RX 185 / 125 lbs
Scaled 135 / 95 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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