Athletes Camp WOD: September 21, 2022

Optimum Athletics
Sep 20, 2022
1 min read

Warm Up

4 rounds x 20 secs on / 10 secs off:

Single Unders or Double Unders

Plank Position Shoulder Taps

Snatch Grip Good Mornings

Snatch Grip Push Press

Weightlifting

I. Every 2:30 mins x 5 sets: Push Press

4 x 2 reps @ 85%

1 x 2 reps @ 85%+

II. Bench Press

Every 20 secs x 12 sets

12 x 3 reps @ 65 - 75%

Rest 2 mins

Every 20 secs x 10 sets

10 x 2 reps @ 75 - 80%

Rest 2 mins

Every 20 secs x 8 sets

8 x 1 rep @ 85 - 87%

III. Back Rack Walking Lunges

4 sets x 50 ft

Rest 2 mins between sets.

Conditioning

AMRAP 12

14 / 11 cal Bike

6 Power Cleans

1 - 2 - 3 - 4 - 5 ....Wall Walks

RX 155 / 105 lbs

Scaled 135 / 95 lbs

Machine Subs

16/12 Concept 2 Machine Calories

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 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