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Athletes Camp WOD: May 12, 2022

Dynamic Warm Up

10 Inchworm Push up with Up and Down Dog

Option 1:


Every 5 mins x 4 rounds

35 / 25 cal Bike


Option 2: Run


Warm-up

3 Rounds

100m A Skips

12 Leg Swings Each Leg


For Distance

Run: 1x 50 mins


Zone 2 effort- this should be completed at 65-75% of your max heart rate.


Core

3 Rounds for Quality

1 min Supine Sorenson Hold

Alternative Hollow Hold

1 min Prone Sorensen Hold

Alternative

Superman Hold

20 Weighted Russian Twist


MobWOD

(18 minutes)


1 minutes Lizard Pose (R)

2 minutes Fragon (R)

1 minutes Lizard Pose (L)

2 minutes Fragon (L)

1 minute Supine Pigeon Pose (R)

1 minute Supine Twist (R)

1 minute Supine Pigeon Pose (L)

30 sec Supine Half Split (L)

1 minute Supine Twist (L)

1 minute Puppy Dog Pose

1 minute Thread the Needle (R)

1 minute Thread the Needle (L)

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