Athletes Camp WOD: July 8, 2021

Warm Up

10 Toy Soldiers

10 Lateral Lunges

10 Kang Squats

10 Alternating bootstraps

10 Yoga Push Ups + Downward Dog Toe Taps

10 Reverse Table Top Lifts

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Machine

6 sets 5 min AMRAP / 30 sec OFF

4 min max effort row

1 min recovery air bike

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Run

Warm Up

100m A Skips

12 Leg Swings

50m Walking Toe Touches

50m Hip Openers

For Distance

1 x 55 mins Run

Zone 2: Keep your heart rate steady

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Power Development

I. 5 Rounds for Quality

12 Bear Hug Reverse Lunges (L)

12 Bear Hug Reverse Lunges (R)

25ft. Single Leg Broad Jump (L)

25ft. Single Leg Broad Jump (R)

*Ideally use sandbag / dball

RX 150 / 100 lbs

Scaled 100 / 70 lbs

II. Max Height Jump Overs

5 sets x 6 reps, pick height

Rest 1:30 between sets

Max height jump overs with a 2 step approach. Use a secured PVC or band to jump over safely. We are looking for you to clear a max height, working on max explosive power on each rep.

Similar to Chinese garter

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MobWOD

1 minutes Lizard Pose (R)

2 minutes Fragon (R)

1 minutes Lizard Pose (L)

2 minutes Fragon (L)

1:30 minute Seated Straddle Pose

1 minute Supine Pigeon Pose (R)

30 sec Supine Half Split (R)

1 minute Supine Twist (R)

1 minute Supine Pigeon Pose (L)

30 sec Supine Half Split (L)

1 minute Supine Twist (L)

1 minute Puppy Dog Pose

1 minute Thread the Needle (R)

1 minute Thread the Needle (L)

2 - 3 minute Reverse Corpse Pose (Advasana)