Athletes Camp WOD: February 19, 2022
- Optimum Athletics
- Feb 18, 2022
- 1 min read
Warm Up
3 rounds for quality of:
Run, 400 m
Bodyweight Walking Lunge, 50 ft
Farmers Carry, 50 ft
Bodyweight Walking Lunge, 50 ft
Farmers Carry, 50 ft
10 Burpees-to-Target
Weightlifting
Week 3
I. Every 2 mins x 5 sets: Clean and Jerk
1 x 2 reps @ 70%
2 x 2 reps @ 75%
2 x 1 reps @ 80%
II. Every 2 mins x 6 sets: Deadlift
1 x 6 reps @ 65%
1 x 6 reps @ 70%
1 x 6 reps @ 75%
1 x 4 reps @ 80%
1 x 4 reps @ 82%
1 x 4 reps @ 85%
III. Every 2 mins x 6 sets: Bench Press
1 x 6 reps @ 65%
1 x 6 reps @ 70%
1 x 6 reps @ 75%
1 x 4 reps @ 80%
1 x 4 reps @ 82%
1 x 4 reps @ 85%
WOD
For Time
20 Abmat Sit ups
15 Box Jump Overs
12 - 9 - 6 - 3 - 1 Squat Snatches
Rest 1:30 mins between each round
RX
95/65 lbs
115/75 lbs
135/95 lbs
155/105 lbs
165/115 lbs
Scaled
Start with an empty bar then load 2.5 - 5 lbs each round
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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