Athletes Camp WOD: January 13, 2022

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

For Distance

4 sets 9 minutes Row

Rest 1 min between each effort.

Complete each 9 mins as:

4 mins- 10 km pace

1 min- 2 km pace

4 mins- 5 km pace

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Accessory Work

3 Rounds for Quality

15 Back Extensions

8 L/8 R Single Leg Kettlebell Romanian Deadlifts, pick load

8 L/8 R Goblet Cursty Lunges, pick load

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MobWOD

1 minute Tall Saddle Pose

90 seconds Thread the Needle Arms (R)

90 seconds Thread the Needle Arms (L)

2 minutes Lizard Pose (R)

2 minutes Lizard Pose (L)

1 minute Double Flat Thread the Needle (R)

1 minute Double Flat Thread the Needle (L)

2 minutes Supine Pigeon Pose (R)

2 minutes Supine Pigeon Pose (L)

2 minutes Corpse Pose (Savasana)