Athletes Camp WOD: October 5, 2022
- Optimum Athletics
- Oct 4, 2022
- 1 min read
Weightlifting
Every 3 mins x 6 sets: Strict Press
3 x 5 reps @ 65 - 70%
2 x 5 reps @ 70 - 75%
1 x 5 reps @ 75 - 80%
Every 2:30 mins x 5 rounds
10 Dual KB Shoulder to Overhead
6 KB Box Step Overs
10 Dual KB Snatch
RX 53 / 35 lbs
Scaled 35 / 25 lbs
Conditioning
5 Rounds for Time
20 / 16 cal Row
50 ft. Single Arm Dumbbell Overhead Walking Lunge
8 Sandbag-to-Shoulders or DBs Cleans
50 ft. Sandbag Carry or DBs Front Rack Carry
20 / 16 cal Row
Rest 1:30 between each round.
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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