Athletes Camp WOD: January 26, 2022
- Optimum Athletics
- Jan 25, 2022
- 1 min read
Warm Up
3 rounds for quality of:
8 L/8 R Single Arm Bottoms-up Kettlebell Press
Samson Stretch, L 30 secs/R 30 secs
Wall Sit Hold, 45 secs
Shuttle Run, 200 ft
Weightlifting
Week 10
I. Every 1:15 mins x 7 sets
4 Squat Clean + 5 Front Squat + 6 Push Jerk
Work to a heavy complex for the day- must be unbroken.
II. EMOM 10
20 American Swings
Work until completion or failure.
Rule:
You can take 1 round off during the EMOM, but once you fail another round your workout is over.
III. In 20 mins
Find 1 RM Back Squat
Conditioning
Option 1
5 Rounds for Time
50 Double Unders
25 Overhead Squats
20/16 cal Ski or Row
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Option 2
EMOM 18
1st 8 Strict Ring Dip
2nd 5 Bar Muscle Ups
3rd 13 / 9 cal Bike
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