Athletes Camp WOD: October 23, 2021
- Optimum Athletics
- Oct 22, 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
AMRAP 8
20 Lunge Step
12 / 8 cal Ski
12 V - Ups
12 Push Ups
100ft. Kettlebell Overhead Carry
Weightlifting
Week 7
I. In 15 minutes : Rep Max
Record your best Overhead Squat 3 rep max lift.
II. Every 3 mins x 5 sets: Deficit Deadlift
2 x 5 reps @ 75%
2 x 5 reps @ 75 - 80%
1 x 5 reps @ 80 - 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
AMRAP 18
24 Wall Balls
15 Toes-to-bars
12 Handstand Push-ups
400m Run
Alternatives
20 / 16 cal Concept 2 machine
18 / 12 cal Bike
Option 2
For Time
15 - 12 - 9 - 6 - 3 Push Press
10 - 8 - 6 - 4 - 2 Strict Pull Ups
Alternative 5 - 4 - 3 - 2 - 1 Rope Climbs
16 / 12 cal Bike
Alternatives
20 / 16 cal Concept 2 machine
400m Run
RX 95 / 65 lbs
Scaled 75 / 55 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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