Athletes Camp WOD: July 15, 2021

Warm Up

10 Leg Swing

10 Alternating Knee Hug and Ankle Grab

10 Toy Soldiers

10 Lateral Lunges

10 Prone Chest Opener

10 Banded Good mornings or 20 Regular Good mornings

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Machine

For Time

7 x 500m Row

Rest 1:30 between sets

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Run

Warm Up

100m A Skips

12 Leg Swings

50m Walking Toe Touches

50m Hip Openers

For Distance

1 x 60 mins Run

Zone 2: Keep your heart rate steady

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Power Development

I. 3 rounds for Quality

8 Back Rack Jump Squats, pick load

200ft. Sled Push

RX 70 / 25 lbs (load with 1x45 lbs + 1x25 lbs (M) / 1x25 lbs (F))

Scaled 45 / 0 lbs (load with 1x45 lbs (M) / empty (F))

II. For Quality

4 x 8L / 8 R Back Rack Bulgarian Split Squat

Alternative Back Rack Split Squat

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MobWOD

Play video while doing mobility work

Total Time: 15 minutes

90 sec Lizard Pose (L)

1 min Twisted Lizard (L)

90 sec Lizard Pose (R)

1 min Twisted Lizard (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)