Athletes Camp WOD: June 9, 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

Warm-Up

3 rounds for quality of:

200m Machine

200m Jog

Assault Bike / Bike Erg Option

For distance:

5 sets x 3 mins

Rest 2 mins between efforts.

Complete each 3 mins as:

30 secs - sprint / standing (damper 10/8)

1 min- recover / seated (damper 4/2)

30 secs- sprint / standing (damper 10/8)

1 min- recover / seated (damper 6/4)

Rower / Ski Erg Option

4 Rounds for Time

1500 / 1200 m Row

Rest 2 mins between each round.

Start at your 5 km pace on the first interval and drop 1-2 secs from that pace for each interval remaining.

Goal:

Focus on your SPM and try to keep it as low as possible while maintaining the appropriate paces.

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Run

Warm Up

100m A Skips

12 Leg Swings

50m Walking Toe Touches

50m Hip Openers

For Distance

1 x 35 mins Run

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Core

3 Rounds

30 Russian Twists, pick load

100ft. (60 steps) Suitcase Carry, pick load

max effort Ring L-Sit

Suitcase Carry- keep chest forward and shoulders level

Rest as needed between rounds.

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MobWOD

2 minute Dragon Pose (R)

2 minute Low Dragon (R)

30 seconds Down Dog

2 minute Dragon Pose (L)

2 minute Low Dragon (L)

30 seconds Down Dog

2 minutes Saddle Pose

2 minutes Kneeling Split / Frog Pose

1 minute Thread the Needle Arms (R)

1 minute Thread the Needle Arms (L)

2 minute Puppy Dog Pose

2 - 3 minute Reverse Corpse Pose (Advasana)