Athletes Camp WOD: March 17, 2022

Warm Up

3 rounds of:

Ski Erg or Row, 1 min (30 secs moderate/20 secs slow/10 secs fast)

-- then --

2 rounds of:

8 Tall Jerks

10 Jump Squats

8 L/8 R Cossack Squats

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Rowing

7 rounds for time of:

18/14 Row Calories

Rest 30 secs

10 Row Calories

Rest 30 secs

18/14 Row Calories

Rest 2 mins

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Bike

Bike Erg or Assault Bike:

1x 35 mins

Complete as 5 rounds of:

2 mins- easy warm-up pace

1 min- standing effort (damper 10/8)

1 min- moderate effort

1 min- standing effort (damper 10/8)

2 mins- 10 km pace

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Accessory Work

3 rounds for quality of:

10 Strict Pull-ups

12 L/12 R Banded Single Arm Lat Pull Downs

8 Barbell Bent Over Rows, pick load

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MobWOD

2 mins Standing Straddle Pose

90 sec Lizard Pose (R)

90 sec Lizard Pose (L)

1 min Seal Pose

1 mins Twisted Cross (R)

1 min Prone Chest Opener (R)

1 min Seal Pose

1 min Twisted Cross (L)

1 min Prone Chest Opener (L)

1 min Wide stance Down Dog

feet slightly wider than your hips

2 mins Frog Pose

3 mins Seated Straddle Pose

2 mins Corpse Pose (Savasana)