Athletes Camp WOD: May 5, 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:

For Distance

Run: 1x 50 mins

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

Goal:

Continuing our zone 2 program. As we look to build our long distance aerobic base, we will add time each week. You can do this on any machine if needed and please wear a heart rate monitor if possible.

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Option 2:

5 Rounds for Time

Ski Erg, 800 m

Recovery Bike, 1:30

Ski Erg, 400 m

Recovery Bike, 1 min

Ski Erg, 200 m

Recovery Bike, 1:30

Rower as alternative

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MobWOD

2 minute Bound Angle

2 minute Puppy Dog Pose Center Hold

2 minutes Lizard Pose (R)

2 minutes Lizard Pose (L)

2 minute Kneeling Split / Frog Pose

2 minute Flat Thread the Needle (R)

2 minute Flat Thread the Needle (L)

2 minute Seated Straddle Stretch

1 minute Seated Archer Arms (R)

1 minute Seated Archer Arms (L)

2 minute Corpse Pose (Savasana)