Athletes Camp WOD: April 15, 2021

Dynamic Warm Up

10 Leg Swing

10 Toy Soldiers

10 Supine Knee Cross

10 Inchworm Push up with Up and Down Dog

10 Prone Chest Opener

10 Spider Lunges with T-Spine Rotation

---

Option 1:

For Time

3 x 750m Row

Rest 1:30 between efforts.

-- Rest 3 mins --

3 x 500m Row

Rest 1 min between efforts.

-- Rest 3 mins --

3 x 750m Row

Rest 1:30 between efforts.

---

Option 2: Run

Warm-up

3 Rounds

100m A Skips

12 Leg Swings Each Leg

50m Walking Toe Touches

50m Hip Openers

For Time

5000m Run

Completed as:

400m Run

100m Walk (Recover)

---

Core

Tabata 4 x 20s ON / 10s OFF

1st GHD Sit Ups

Alternative Straight leg Sit Up with Overhead Press

2nd Slam Ball

Alternative DB / Medball Slams

3rd L-Sit Hold (on pull up bar / parallettes / rings / floor)

4th Glute Bridge Hold

---

Mobility Work

(15 minutes)

2 minutes Puppy Dog Pose

1 minute Bound Angle (R)

1 minute Bound Angle (L)

2 minutes Seated Straddle Pose

1 minute Lizard Pose (L)

1 minute Twisted Lizard Pose (L)

1 minute Lizard Pose (R)

1 minute Twisted Lizard Pose (R)

2 minutes Kneeling Split / Frog Pose

1 minute Thread the Needle Arms (L)

1 minute Thread the Needle Arms (R)

2 - 3 minute Reverse Corpse Pose (Advasana)