Athletes Camp WOD: January 7, 2022
- Optimum Athletics
- Jan 6, 2022
- 1 min read
Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
3 rounds of:
10 Scap Pull-ups
10 Back Extensions
10 GHD Sit-ups
1 min Plank Hold,
Weightlifting
Week 7
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 3 mins x 5 sets: Hang Cleans + Split Jerk
3 x 2 + 2 reps
2 x 2 + 1 reps
Start at 65% 1RM and build over the 5 sets. DO NOT exceed 92% 1RM.
III. Every 3 mins x 6 sets: Front Squat
6 x 3 reps @ 85%
WOD
For Time
33 / 24 cal Bike or 500 / 400m Row
3 Wall Walks
15 Chest to Bars
50 thrusters
15 Chest to Bars
3 Wall Walks
33 / 24 cal Bike or 500 / 400m Row
RX 115 / 75 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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