top of page

Athletes Camp WOD: December 31, 2022


Weightlifting

I. Every 2:30 mins x 5 sets: Hang Snatch + Overhead Squats

3 x (2+2) reps

2 x (2+1) reps


Start at 65% 1RM and build over the 5 sets. DO NOT exceed 92% 1RM.


II. For Time

5-4-3-2-1-1-2-3-4-5 reps

Deadlift @ 80%

Bench Press @ 80%


This will be performed just like the workout Linda without the cleans. Move at a for-quality pace even though this is for time. Continue to work on good positions.

Conditioning

AMRAP 14

20 / 16 cal Row

8 L/8 R Single Arm Dumbbell Hang Clean & Jerks

12 Alt. Pistol Squats


RX 50 / 35 lbs

Scaled 35 / 25 lbs


Accessory Work

For Quality

400m Sandbag Carry


Every time you break complete:

10 Sandbag Bear Hug Squats


RX 100 / 70 lbs

Scaled 100 / 700 lbs @ 200m

Recent Posts

See All
Athletes Camp WOD: January 24, 2024

Conditioning For Time 3 rounds of: 30 Double Unders 12 Thrusters Rest 3 mins 3 rounds of: 20 Crossover Single Unders 9 Front Squats Rest...

 
 
 

Comments


© 2022 by Optimum Athletics. Proudly created with Wix.com

bottom of page