Athletes Camp WOD: June 3, 2021

Dynamic Warm Up

10 Leg Swing

10 Toy Soldiers

10 Supine Knee Cross

10 Inchworm Push up with Up and Down Dog

10 Prone Chest Opener

10 Spider Lunges with T-Spine Rotation

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Option 1: Row

For Distance

1 x 35 minutes

Complete as 5 rounds of:

3 mins- 5 km pace

1 min at recovery pace (under 19 SPM)

2 mins at 2 km pace

1 min at recovery pace (under 19 SPM)

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Option 2: Run

Warm-up

3 Rounds

100m A Skips

12 Leg Swings Each Leg

50m Walking Toe Touches

50m Hip Openers

For Time

5000m Run

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Core

3 sets

40 sec Side Plank Hold (L)

40 sec Side Plank Hold (R)

25 Superman Rocks

3 sets

10 Strict Toes to Bar

Alternative Toes to DBs

30 GHD Hip Extension

Alternative Superman Hip Extension

30 GHD Sit Ups

Alternative Abmat Sit Ups

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MobWOD

1 mins Standing Forward Fold

90 sec Supine Half Split (L)

- Use resistance band or strap to reach for foot.

1 min Reclined Big Toe Pose Same Side (L)

- Use resistance band or strap to reach for foot.

- Bring the Left leg to the Left side

1 min Supine Straight Leg Twist (L)

- Use resistance band or strap to reach for foot.

- Bring the Left leg to the Right side

90 sec Supine Half Split (R)

1 min Reclined Big Toe Pose (R)

1 min Straight Leg Twist (R)

then...

1 min Bound Angle

1 min Seated Cross Shin Archer (L)

1 min Seated Cross Shin Archer (R)

2 min Seated Single Leg Forward Fold (L)

2 min Seated Single Leg Forward Fold (R)

1 min Flat Thread the Needle (R)

1 min Twisted Cross (R)

1 min Flat Thread the Needle (L)

1 min Twisted Cross (L)

2 mins Reverse Corpse Pose (Advasana)