Athletes Camp WOD: June 30, 2022

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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Row

Warm Up

AMRAP 10 (For Quality)

200m or 1 min Jog

1 min Machine - slow

50 ft. or 16 Walking Lunges

For Distance

7 sets x 5 mins

Rest 2 mins between set

Complete each 5 mins as:

1 min - 5 km pace

30 secs - 2 km pace

2 mins - 10 km pace

30 secs - 2 km pace

1 min- 5 km pace

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Run

Warm Up

100m A Skips

12 Leg Swings

50m Walking Toe Touches

50m Hip Openers

For Distance

1 x 50 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

2 minutes Half Front Split (R)

1 minute Pigeon Pose (R)

2 minutes Half Front Split (L)

1 minute Pigeon Pose (R)

2 minutes Supine Twist (R)

2 minutes Supine Twist (L)

90 secs Standing Forward Fold

2 minutes Deep Squat Hold

2 minutes Corpse Pose (Savasana)