Athletes Camp WOD: August 5, 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

Option 1

10 sets 1 min ON / 1 min OFF

Max cal any machine

Option 2

Every 3 mins for 6 sets

25 / 20 cal Row

200m Run

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Run Option

Warm Up

400m Easy Jog

-- then --

2 Rounds

5 L/5 R Knee Hug + Lunge & Twists

5 L/5 R Inverted Hamstring Stretch (hold 2 secs in stretch for each)

10 Toe Walk

10 Heel Walk

-- then --

2 Rounds

10m High Knees

10m Butt Kicks

100m Strider, (build into sprint on final 15-20 m)

WOD

3 Rounds

400 m @ 87-90% effort

200m Recovery pace

200 m @ 92-95% effort

200m Recovery pace

200 m @ 95+% effort

Rest 3 mins (easy walk and breath)

Rest 8 mins

stay light and walking around before part 2..

Time Trial

1000m Run

This is an all-out effort for time.

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MobWOD

1 min Reclining Hand To Toe (L)

1 min Belly Twist (L)

1 min Brettzel Stretch (L)

1 min Reclining Hand To Toe (R)

1 min Belly Twist (R)

1 min Brettzel Stretch (R)

90 secs Twisted Cross (L)

1 min Flat Thread the Needle (L)

30 sec Seal Pose

90 secs Twisted Cross (R)

1 min Flat Thread the Needle (R)

30 sec Downward dog

1 min Glute Stretch (L)

1 min Glute Stretch (R)

1 minute Seated forward fold

2 mins Corpse Pose (Savasana)