Athletes Camp WOD: December 30, 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

Row

5 Rounds for Time

750m Row

45 secs Recovery Machine

300m Row

Rest 3 mins between each round.

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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

5 Rounds for Time

500m Weight Vest Run, 20/14 lbs

500m Run

Rest 3 mins between each round.

Goal:

Work to keep both 500 m intervals the same pace if not faster on the unvested portion even though it will be fatigued. The main priority of this piece will be consistency across all 5 rounds in timing.

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Accessory Work

3 Rounds for Quality

8 L/8 R Kettlebell Goblet Bulgarian Split Squats, pick load

8 L/8 R Weighted Cossack Squats, pick load

20 Banded Leg Extensions

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MobWOD

1 min Dragon Pose (R)

1 min Lizard Pose (R)

1 min Saddle Archer (R above the head, L under)

1 min Dragon Pose (L)

1 min Lizard Pose (L)

1 min Saddle Archer (L above the head, R under)

1 min Puppy Dog Pose Center Hold

90 secs Half Saddle Pose (R)

90 secs Half Saddle Pose (L)

1 min L- Sit Forward Fold

1 min Reverse Corpse Pose (Advasana)