Athletes Camp WOD: December 16, 2021

Warm Up

Wall Lat Stretch

20 Toy Soldiers

10 Downdog to Updog + Toe Taps

10 Superman Planks

10 Fire Hydrants

10 T Spine Stretch

10 Floor I Y Ts

Wrist Prep

Dislocates and Passthroughs

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Machine Option

Assault Bike Option:

For Time

5000m Row or Ski

Every 2 mins (Starting at 2:00) complete:

15 / 11 cal Bike

Goal:

The bike effort should be a recovery pace, but with quick transitions to make the most of your time on the ski erg.

Machine Subs:

Can be done on any machine (10 km if using a bike erg).

Rower Option:

4 Rounds

400m Row

Rest 30 secs

200m Row

Rest 1 minute

Rest 5 minute

2 Rounds

800m Row

Rest 30 secs

400m Row

Rest 1 minute

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Run Option

3 rounds for quality of:

100 m A-Skip,

12 L/12 R Leg Swings

50m Walking Toe Touch

50m Hip Opener

For Distance

1 x 30 minutes

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Accessory Work

I. 3 Rounds for Quality

8 L/8 R Kettlebell Cossack Squats, pick load

20 L/20 R Banded Leg Extensions

L 30 secs/R 30 secs Single Leg Wall Sit

II. TABATA 4 x 20s ON / 10s OFF

1st Hollow Hold

2nd Flutter Kicks

3rd Superman Hold

4th Superman Rocks

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MobWOD

1:30 mins Seated Cross Shin Forward Fold (L on top)

2 mins Pigeon (R)

1:30 mins Seated Cross Shin Forward Fold (R on top)

2 mins Pigeon (L)

1 min Seal / Sphynx Pose

2 min Saddle Archer (R)

2 min Saddle Archer (L)

2 mins Reverse Corpse Pose