Athletes Camp WOD: August 19, 2021

Warm Up

10 Leg Swing

10 Alternating Knee Hug and Ankle Grab

10 Toy Soldiers

10 Lateral Lunges

10 Prone Chest Opener

10 Banded Good mornings or 20 Regular Good mornings

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Machine Option

4 sets x 9 mins Row for Distance

3 mins @ 5km pace

1 min Easy

2 mins @ 3km pace

1 min Easy

1 min @ 1km pace

1 min Easy

Rest 5 mins between efforts

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Run Option

Warm Up

100m A Skips

12 Leg Swings

50m Walking Toe Touches

50m Hip Openers

5 Rounds For Time

600m Run

Rest 1 min between efforts

Complete every 600 m as:

400 m- 1 mi pace

200 m- easy pace

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Power Development

Week 11

EMOM 18

1st 50ft. Broad Jumps

2nd 4 Box Jumps

3rd 8 Box Squats

Box Jumps- max height

Box Squats, 70-85% 1RM

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MobWOD

1 min Tall Saddle Pose (Do not lean back. Sit down on your heels)

90 seconds Thread the Needle Arms (R)

90 seconds Thread the Needle Arms (L)

2 minutes Lizard Pose (R)

2 minutes Lizard Pose (L)

1 min Double Flat Thread the Needle (R)

1 min Double Flat Thread the Needle (L)

2 minutes Thread the Needle Legs (R)

2 minutes Thread the Needle Legs (L)

1 min Bound Angle

2 minutes Corpse Pose