Athletes Camp WOD: January 21, 2022
- Optimum Athletics
- Jan 20, 2022
- 1 min read
Warm Up
3 sets 45 secs ON / 15 secs OFF
1st Inchworms,
2nd Row
3rd Jump Squats
-- then --
Clean Warm-up - 2 rounds of:
10 Pass Throughs
10 Air Squats
10 Strict Press
10 Muscle Cleans
10 Split Jerks
Weightlifting
Week 9
I. Every 2:30 x 4 sets: Front Rack Sotts Press
4 x 4 reps
Use the heaviest weight you can for each set.
Just like our snatch grip sotts press, use this piece to work on movement and mobility and even if you cannot fully get into position yet get a deep as you can and work on the lockout and extension overhead.
II. Every 2:30 mins x 3 sets: Cleans + Jerk
4 x 2 @ 80%
III. Every 3 mins x 5 sets: Front Squat
5 x 5 reps
Start at 65% 1RM and play by feel. Do not go over 85% 1RM- keep a technique focus each set and move well.
WOD
Option 1
3 Rounds for Time
15 Box Jumps, 24/20 in
50 ft. Handstand Walk
Alternative 3 Wall Walks
10 Devil Press
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Option 2
For Time
40 - 30 - 20 Double Unders
3 - 2 - 1 Wall Walks
7 - 9 - 11 Squat Cleans
RX 115 / 85 lbs
Scaled 95 / 65 lbs
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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