Athletes Camp WOD: October 16, 2021
- Optimum Athletics
- Oct 15, 2021
- 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
For Quality
Jog or Choice Machine, 5 mins
-- then --
2 Rounds
10 L/10 R Kettlebell Cossack Squats
15 Kettlebell Swings- light
Single Arm Kettlebell Overhead Carry, L 100 ft/R 100 ft
Weightlifting
Week 6
I. Every 2 mins x 7 sets: Snatch Grip Push Press + OHS + Snatch Balance
7 x 2 + 2 + 2 @ pick load
Work to a heavy complex over the course of the 7 sets.
II. Every 3 mins x 5 sets: Deficit Deadlift
2 x 5 reps @ 70%
2 x 5 reps @ 70 - 75%
1 x 5 reps @ 75 - 80%
% based on 3RM from Week 2
Stand on a 4 inch plate. These reps are to be done dead-stop. Reset on each pull off the floor.
Conditioning
Option 1
7 Rounds for Time
15 DBs Bench Press
50ft. Handstand Walk
Alternative 3 Wall Walks or 50 ft.Bear Crawls
20 Abmat Sit Ups
Rest 1 min between each round
Rest 5 mins then...
5 attempts: 1:30 Lift / 30 secs Rest
Record your best Snatch 1 rep max lift.
You may attempt as many times as desired in the 30 sec lift window.
Option 2
For Time
75 Burpee Box Jump Overs, 24/20 in
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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