Athletes Camp WOD: March 18, 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: Machine

Warm-up

5 Rounds

10 cal machine of choice (Slow)

5 cal machine of choice (Sprint)

10 cal machine of choice (Moderate)

Row or Ski or Bike Erg

For Time

8 sets x 40 / 32 cals

Rest 1:30 between sets

-- Rest 5 mins --

4 sets x 20 / 15 cals

Rest 1 min between sets

AirBike

For Time

8 sets x 30 / 24 cal Bike

Rest 1:30 between sets

-- Rest 5 mins --

4 sets x 18 / 12 cal Bike

Rest 1 min between sets

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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

Completed as:

6 mins Run

1:30 mins Recover (Walk)

3 mins Run (Speed Up)

1 min Recover (Walk)

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Core

Accumulate with little rest as possible:

2 - 3 mins High Plank Hold*

90 sec Side Plank Hold (R)*

90 sec Side Plank Hold (L)*

2 - 3 mins Glute Bridge Hold or Straddle Glute Hold

*Break Penalty: 3 V Ups

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Mobility Work

(20 minutes)

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)