Athletes Camp WOD: January 18, 2022
- Optimum Athletics
- Jan 17, 2022
- 1 min read
Warm Up
3 rounds for quality of:
400m Run or Row
10 Air Squats
L 30 secs/R 30 secs Couch Stretch
30 secs Wall Sit
Weightlifting
Week 9
I. Every 3:30 x 4 sets: Bench Press
1 x 15 @ 80%
1 x 12 @ 80%
1 x 9 @ 80%
1 x 6 @ 80%
II. Every 2 mins x 6 sets: Push Jerk
1 x 4 @ 65%
1 x 3 @ add weight
1 x 1 @ add weight
1 x 4 @ 65%+
1 x 3 @ add weight
1 x 1 @ add weight
Conditioning
AMRAP 18
12 cal Row
12 Overhead Squats
12 Toes to Bar
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Accessory Work
3 Rounds for Quality
20 Weighted Russian Twists, pick load
1 min Side Plank (L)
1 min Side Plank (R)
16 Alternating V-ups
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