Athletes Camp WOD: October 9, 2021
- Optimum Athletics
- Oct 8, 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
3 Rounds for Quality
200m Jog
8 Inchworm + Push-ups
16 Alternating Kettlebell Cossack Squats
Weightlifting
Week 5
I. Every 3 mins x 6 sets: Overhead Squat
2 x 6 reps @ 70%
1 x 6 reps @ 75%
1 x 4 reps @ 75%
1 x 4 reps @ 77%
1 x 4 reps @ 80%
% based on 1 RM Overhead Squat
II. Every 3 mins x 5 sets: Deficit Deadlift
1 x 4 reps @ 80%
3 x 4 reps @ 82 - 85%
% 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
For Time
20 Alt. DB Power Snatch
20 Handstand Push Ups
Alternating Push ups
100 Double Unders
10 Alt. DB Power Snatch
20 Handstand Push Ups
Alternating Push ups
100 Double Unders
20 Alt. DB Power Snatch
RX 50 / 35 lbs - 70 / 50 lbs - 50 / 35 lbs
Scaled 35 / 25 lbs - 50 / 35 lbs - 35 / 25 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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