Athletes Camp WOD: January 20, 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

For Calories

14 sets 40 secs ON / 20 sec OFF

cal Bike

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Run Option

Every 3 minutes x 10 sets

400m Run

Each for time.

The aim of these intervals is to be running at an effort of about 80-85%. Our 8 km test will be next week, so use this session to hone in technique and breathing. Spend ample time on stretching and warm-up as well.

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MobWOD

2 minute Dragon Pose (R)

2 minute Low Dragon (R)

30 seconds Down Dog

2 minute Dragon Pose (L)

2 minute Low Dragon (L)

30 seconds Down Dog

2 minutes Saddle Pose

2 minutes Kneeling Split / Frog Pose

1 minute Thread the Needle Arms (R)

1 minute Thread the Needle Arms (L)

2 minute Puppy Dog Pose

2 - 3 minute Reverse Corpse Pose (Advasana)