Athletes Camp WOD: May 12, 2022

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:

Every 5 mins x 4 rounds

35 / 25 cal Bike

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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 Distance

Run: 1x 50 mins

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

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Core

3 Rounds for Quality

1 min Supine Sorenson Hold

Alternative Hollow Hold

1 min Prone Sorensen Hold

Alternative

Bench Sorenson Hold

Superman Hold

20 Weighted Russian Twist

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MobWOD

(18 minutes)

1 minutes Lizard Pose (R)

2 minutes Fragon (R)

1 minutes Lizard Pose (L)

2 minutes Fragon (L)

1:30 minute Seated Straddle Pose

1 minute Supine Pigeon Pose (R)

30 sec Supine Half Split (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)

2 - 3 minute Reverse Corpse Pose (Advasana)