Athletes Camp WOD: January 15, 2022
- Optimum Athletics
- Jan 14, 2022
- 1 min read
Warm Up
3 Rounds for Quality
10 Back Extensions
100ft. Light Sandbag Carry
100 ft. Light Yoke Carry or Back Rack Barbell Carry
Weightlifting
Week 8
I. Every 3 mins x 5 sets: Snatch + Overhead squats
3 x 2 + 2
2 x 2 + 1
Start at 65% 1RM and build over the 5 sets. DO NOT exceed 92% 1RM.
II. Deadlift
3 Rounds for Max Effort
1 min @ 60%
Rest 1 minute
1 min @ 70%
Rest 1 minute
1 min @ 75%
III. Every 2:30 x 5 sets: Bent over Row
5 x 8 reps
Build to a moderate heavy set of 8 for the day, using good technique and solid back position.
Conditioning
Option 1
5 Rounds for Time
18 Double KB Deadlift
12 Handstand Push Ups
400m Run
RX 70 / 53 lbs
Scaled 53 / 35 lbs
Machine Subs:
35/28 Concept 2 Machine Calories
30/22 Assault Bike Calories
Option 2
Every 2:30 minutes x 5 Rounds
20 Abmat Sit Ups
max reps in remaining time Squat Snatches*
Rest 1 min between each round.
RX
Rd 1 115/75 lbs
Rd 2 135/95 lbs
Rd 3 155/105 lbs
Rd 4 185/125 lbs
Rd 5 205/145 lbs
Scaled
Rd 1 95/65 lbs
Rd 2 115/75 lbs
Rd 3 135/95 lbs
Rd 4 155/105 lbs
Rd 5 165/115 lbs
Accessory Work
3 rounds for quality of:
6 - 8 False Grip Ring Pull-ups
10 - 15 Scapular Pull-ups
20 Banded Face Pull Aparts
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)
Comments