Athletes Camp WOD: January 22, 2022
- Optimum Athletics
- Jan 21, 2022
- 1 min read
Warm Up
3 Rounds for Quality
1 min Machine
-- then --
3 rounds of:
10 Strict Press
10 Double Kettlebell Deadlifts
100 ft. Bodyweight Lunges
Weightlifting
Week 9
I. Every 2 mins x 4 sets: Snatch
4 x 2 reps @ 70 - 80%
II. Every 3:30 x 4 sets: Deadlift
1 x 15
1 x 12
1 x 9
1 x 6
Sets must be unbroken.
Use the heaviest weight you can for each set.
Conditioning
4 Rounds for Time
20 / 16 cal Row or Ski
20 Deadlifts
14 Chest to Bar
Rest 1:30 mins between rounds
RX 225 / 155 lbs
Scaled 185 / 125 lbs
Accessory Work
Every 5 minutes x 5 sets
16L / 16R Bear Hug Carry Lunges
20 KB Goblet Squats
Athlete choice on load. Stay unbroken.
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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