Athletes Camp WOD: February 12, 2022
- Optimum Athletics
- Feb 11, 2022
- 1 min read
Warm Up
3 Rounds (For Quality)
Run, 200 m
10 L/10 R Bottoms-up Kettlebell Press
10 Push-ups
15 Banded Good Mornings
-- then --
Freestanding Handstand Hold Practice or Wall Supported Handstand Hold Practice, 5 mins
Weightlifting
Week 2
I. Every 2 mins x 5 sets: Squat Snatch
3 x 2 reps @ 75%
2 x 1 rep @ 80%
% based off your 1RM Snatch
II. Every 2 mins x 7 sets: Deadlift
7 x 8 reps
Find an 8 rep max for the day. Use the first 5-6 sets to purely warm-up and go for your max on the final 1-2 sets.
III. Every 2 mins x 7 sets: Bench Press
7 x 8 reps
Find an 8 rep max for the day. Use the first 5-6 sets to purely warm-up and go for your max on the final 1-2 sets.
WOD
Option 1
For Time
200 - 400 - 600 - 1000m Run or Row
10 Chest to Bars
10 - 8 - 6 - 4 - 2 Cleans
RX
Cleans-
10 at 165/115 lbs
8 at 185/125 lbs
6 at 225/155 lbs
4 at 245/170 lbs
2 at 265/185 lbs
Scaled
Cleans-
10 at 135/95 lbs
8 at 155/105
6 at 185/125
4 at 225/155
2 at 245/170
Option 2
EMOM til death
1st cal Bike
2nd 20 Abmat Sit Ups
Start at 9 / 6 cal Bike
Continue adding 1 Assault Bike Calorie rep each round for as long as you are able.
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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