Athletes Camp WOD: February 24, 2022

Rowing

Rowing

Each for time:

6 rounds of:

Row 300 m

Rest 45 secs

Row 200 m

Rest 30 secs

Row 100 m

Rest 1:30 between each round.

For 3 sets:

3 rounds for max reps of:

Assault Bike Calories, 40 secs

Rest 20 secs

Assault Bike Calories, 30 secs

Rest 30 secs

Assault Bike Calories, 20 secs

Rest 40 secs

Rest 2:20 between each set.

Total rest between sets is 3 mins (2:20 + 40 secs).

3 rounds for quality of:

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

Wall Sit, 1 min

15 L/15 R Banded Single Leg Extensions

Total Time: 15 minutes

90 sec Lizard Pose (L)

90 sec Lizard Pose (R)

1 min Seal Pose

90 secs Saddle Pose

2 min Double Pigeon Pose (Right leg on top)

2 min Double Pigeon (Left leg on top)

90 secs Twisted Cross (L)

30 sec Prone Chest Opener (L)

90 secs Twisted Cross (R)

30 sec Prone Chest Opener (L)

2 min 30 sec Reverse Corpse Pose (Advasana)