Athletes Camp WOD: January 8, 2022
- Optimum Athletics
- Jan 7, 2022
- 1 min read
Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
2 Rounds for Quality
10 L/10 R Kettlebell Cossack Squats
15 Kettlebell Swings- light
L 100 ft/R 100 ft Single Arm Kettlebell Overhead Carry
Weightlifting
Week 7
I. Every 3 mins x 5 sets: Hang Snatch + Overhead squats
3 x 2 + 2
2 x 2 + 1
Start at 65% 1RM and build over the 5 sets. DO NOT exceed 92% 1RM.
II. For Time
5 - 4 - 3 - 2 - 1 - 1 - 2 - 3 - 4 - 5
Deadlift @ 80%
Bench Press @ 80%
Conditioning
Option 1
5 Rounds for Time
12 DB Box Step Ups
8 L/8 R Single Arm Dumbbell Clean & Jerks
100 ft. Farmers Carry
RX 50 / 35 lbs; 70 / 50 lbs (farmers carry)
Scaled 35 / 25 lbs ; 50 / 35 lbs (farmers carry)
Option 2
For Time
15 / 12 cal Bike
6 Strict Pull Ups
15 - 12 - 9 - 6 - 3 - 1 Squat Cleans
RX 95/65 - 135/95 - 155/105 - 165/115 - 185/125 - 205/145 lbs
Scaled 75/55 - 95/65 - 115 / 85 - 135/95 - 155/105 - 165/115 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)
Opmerkingen