Athletes Camp WOD: December 31, 2021
- Optimum Athletics
- Dec 30, 2021
- 1 min read
Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
AMRAP 10
5 Strict Pull-ups or Ring Rows
12 Russian Kettlebell Swings
15 Air Squats
Weightlifting
Week 6
I. Single arm Shoulder to Overhead
Complete as 4 rounds of:
1 x 6 L/6 R
Rest 30 secs
1 x 3 L/3 R
Rest 20 secs
1 x 2 L/2 R
Rest 2 mins
RX Set 1 & 2 @ 50 / 35 lbs ; Set 3 @ 70 / 50 lbs
Scaled Set 1&2 @ 35 / 25 lbs ; Set 3 @ 50 / 35 lbs
II. EMOM 8: Clean & Jerk
2 x 2 reps @ 75%
1 x 2 reps @ 80%
2 x 1 rep @ 85%
Athlete choice on touch and go or singles.
WOD
For Time
Buy In 25 Toes to Bar
5 Rounds
12 Thrusters
8 Burpee Box Jump Overs
Cash Out 25 Toes to Bar
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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