Athletes Camp WOD: November 12, 2021
- Optimum Athletics
- Nov 11, 2021
- 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
Weightlifting
Week 10
I. EMOM 8
Muscle Clean + Clean + Tall Jerk
5 x 2 + 2 + 2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Goal:
Take this time to warm-up thoroughly for the 1RM attempt and max sure your mobility feels good!
II. In 15 mins
Find your 1RM Clean and Jerk
Rest as needed between attempts.
III. Every 3 mins x 7 sets: Front Squats
3 x 1 reps @ 70%
1 x 1 reps @ 75%
3 x 1 reps @ 85%
% based on 1 RM Front Squat
WOD
Option 1
4 Rounds for Time
15 Chest-to-bar Pull-ups
10 Devil Press, 50/35 lbs
50 ft. Handstand Walk
Alternative 3 Wall Walks
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Option 2
5 Rounds for Time
1 Rope Climb or 3 Strict Pull Ups
20 / 16 cal row
7 L/7 R Single Arm Dumbbell Push Press, 70/50 lbs
20 / 16 cal row
1 Rope Climb or 3 Strict Pull Ups
Rest 2 min between each round
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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