Athletes Camp WOD: April 28, 2022

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

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Option 1:

For distance:

Row: 1x 35 mins

Complete as 5 rounds of:

3 mins- 5 km pace +3 secs

30 secs- recovery pace

2 mins- 5 km pace +1-2 secs

1 min- 5 km pace

30 secs- recovery pace

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Option 2: Run

Warm-up

3 Rounds

100m A Skips

12 Leg Swings Each Leg

50m Walking Toe Touches

50m Hip Openers

For distance:

Run: 1x 45 mins

Zone 2 effort- this should be completed at 65-75% of your max heart rate.

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MobWOD

(15 minutes)

(15 minutes)

2 minutes Half Front Split (R)

1 minute Pigeon Pose (R)

2 minutes Half Front Split (L)

1 minute Pigeon Pose (R)

2 minutes Supine Twist (R)

2 minutes Supine Twist (L)

90 secs Standing Forward Fold

2 minutes Deep Squat Hold

2 minutes Corpse Pose (Savasana)