Athletes Camp WOD: May 20, 2021

Warm Up

10 Leg Swing

10 Alternating Knee Hug and Ankle Grab

10 Toy Soldiers

10 Lateral Lunges

10 Prone Chest Opener

10 Banded Good mornings or 20 Regular Good mornings

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Option 1: Row

For Time

Row, 6 km

Completed as 3 rounds of:

1000 m Moderate Pace

200 m Recovery Pace

600 m Fast Pace

200 m Recovery Pace

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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

WOD

4 sets

1000m Run

Rest 3 mins between Effort

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Option 3:

For Time

3 Rounds

1000m Bike Erg

Alternative

1000m Ski or Row

32 / 24 cal Bike

400m Run

75 Double Unders

50 ft. Handstand Walk

Alternative 5 Wall Walks

-- Rest 5 mins --

For Time

3000m Bike Erg

Alternative

3000m Ski or Row

96 / 72 cal Bike

1200m Run

225 Double Unders

100 ft. Handstand Walk

Alternative 15 Wall Walks

Handstand Walk- 25 ft segments

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Mobility Work

Play video while doing mobility work

Total Time: 15 minutes

90 sec Lizard Pose (L)

90 sec Lizard Pose (R)

1 min Seal Pose

90 secs Saddle Pose

2 min Double Pigeon Pose (Right leg on top)

2 min Double Pigeon (Left leg on top)

90 secs Twisted Cross (L)

30 sec Prone Chest Opener (L)

90 secs Twisted Cross (R)

30 sec Prone Chest Opener (L)

2 min 30 sec Reverse Corpse Pose (Advasana)