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Athletes Camp WOD: February 10, 2022

Warm Up

3 Rounds (For Quality)

100m A Skips

12 Leg Swings Each Leg

50m Walking Toe Touches

50m Hip Openers

Machine Option


For Time

6000m Row


Complete as 2 rounds of:

1000 m- 5 km pace

300 m- 2 km pace

200 m- recovery pace

1000 m- 5 km pace +2-3 secs

500 m- 2 km pace

Run Option

10 Rounds

100m SPRINT

Rest 1 - 1:30 mins between round

Accessory Work

3 x 30s ON / 30s OFF

1st Parallette Leg Lift Overs

2nd Alt. Plank Reach Through

3rd Medball Russian Twists

4th Heel Touches


MobWOD

1 minute Bound Angle

1:30 minute Puppy Dog Pose Center Hold

1 minute Lizard Pose (R)

1 minute Lizard Pose (L)

1:30 minutes Kneeling Split / Frog Pose

1 minute Flat Thread the Needle (R)

1 minute Flat Thread the Needle (L)

1:30 minute Seated Straddle Stretch

2 minute Corpse Pose (Savasana)



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