Athletes Camp WOD: February 14, 2022
- Optimum Athletics
- Feb 13, 2022
- 1 min read
Warm Up
3 rounds for quality of:
Row, 45 secs
10x [ 1 Inchworm + 1 Push-up ]
10 Barbell Good Mornings, 45/35 lbs
10 Back Squats, 45/35 lbs
Weightlifting
Weightlifting Cycle Week 3
I. Every 3 mins x 6 sets: Split Jerk
2 x 3 @ 70%
1 x 3 @ 75%
2 x 2 @ 80%
1 x 2 @ 85%
II. Isabel
For Time
30 Snatches
RX 95 / 135 lbs
Scaled 65 / 95 lbs
Rest 5 minutes
III. Grace
For Time
30 Clean and Jerk
RX 95 / 135 lbs
Scaled 65 / 95 lbs
IV. Every 3 minutes x 5 sets: Back Squat
3 x 5 reps @ 75%
2 x 3 reps @ 85%
WOD
In 3 mins do:
18/13 Ski Erg Calories
12 Chest-to-bar Pull-ups
max reps in remaining time Double Kettlebell Snatches, 53/35 lbs
...
Rest 1 min and repeat until you reach 75 Double Kettlebell Snatch reps.
Use DBs if kettlebells are not available
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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