Athletes Camp WOD: June 23, 2022

Warm Up

10 Single Leg Forward Fold

10 Glute Bridge March

10 Deep Forward Lunge to Forward Fold

10 Fire Hydrants

Wrist Prep

10 Dislocates & Pass Throughs

10 Bent Over I-Y-T

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Active Recovery

Machine Option

Warm Up

AMRAP 10 (For Quality)

200m or 1 min Jog

1 min Machine - slow

50 ft. or 16 Walking Lunges

For Time

Option 1:

5 x 2000m Bike Erg

Rest as needed between efforts.

Complete at your 10 km pace.

Option 2:

6 x 750m Row or Ski

Rest 1:30 between effort

Complete at your 5 km pace.

Goal:

Work on consistency across all intervals. These should be like 80-85% efforts.

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Run

Warm Up

100m A Skips

12 Leg Swings

50m Walking Toe Touches

50m Hip Openers

For Distance

1 x 45 mins Run

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Core

3 Rounds 1 min ON / 1 min OFF

1st Weighted Russian Twist

2nd Plank Walk Outs

3rd Pike leg lift over paralette

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MobWOD

Play video while doing mobility work

Total Time: 17 minutes

2 mins Fragon (L)

2 mins Fragon (R)

2 mins Lizard Pose (L)

2 mins Lizard Pose (R)

90 secs Twisted Cross (L)

90 secs Twisted Cross (R)

2 mins Bound Angle

2 mins Seated Straddle

2 mins Corpse Pose (Savasana)