Athletes Camp WOD: November 18, 2021

Optimum Athletics

Nov 17, 20211 min read

Warm Up

Wall Lat Stretch

20 Toy Soldiers

10 Downdog to Updog + Toe Taps

10 Superman Planks

10 Fire Hydrants

10 T Spine Stretch

10 Floor I Y Ts

Wrist Prep

Dislocates and Passthroughs

Machine Option

Rower Option

2 Rounds For Time

1000m Row

Rest 45 secs

500m Row

Rest 45 secs

1000m Row

Rest 5 mins

Run Option

3 rounds for quality of:

100 m A-Skip,

12 L/12 R Leg Swings

50m Walking Toe Touch

50m Hip Opener

For Distance

10 sets x 30 secs

Rest 1 min between efforts.

Complete on a track, air runner, or road.

Core Work

4 rounds 30s ON / 30s OFF

1st Alt. V Ups

2nd Side Plank (L)

3rd Pike Leg Lift Overs

4th Side Plank (R)

MobWOD

1 min Tall Saddle - Box 5 breathing

1:30 mins Half Saddle (R)

1 min Lizard Pose (R) - Prana 5 breathing

1:30 mins Half Saddle (L)

1 min Lizard Pose (L) - Prana 5 breathing

2 mins Saddle Pose

1 min Twisted Lizard (R)

1 min Twisted Lizard (L)

2 mins Reverse Corpse Pose