Athletes Camp WOD: October 7, 2021

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

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Gymnastics Conditioning

AMRAP 5

14 / 11 cal Row

Alternative 12 / 9 cal Bike

3 Rope Climbs

Alternative 16 Alt. Ring Rows

Rest 3 minutes

AMRAP 6

14 / 11 cal Row

Alternative 12 / 9 cal Bike

2 Legless Rope Climbs

Alternative 6 Strict Pull Ups

Rest 3 minutes

AMRAP 7

14 / 11 cal Row

Alternative 12 / 9 cal Bike

2 Rope Climbs

Alternative 10 Alt. Ring Rows

1 Legless Rope Climbs

Alternative 3 Strict Pull Ups

Core

For Quality

5 minutes Sorensen Hold on Bench

Alternative Superman Extension

Every time you break complete:

100 ft L / 100 ft R Suitcase Carry, pick load

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Run Option

Each for time:

Run: 4x 1000 m

Rest 3 mins between efforts.

Start interval 1 at your 5 km pace and increase pace each interval so you complete negative splits across all 4.

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MobWOD

2 mins Standing Straddle Pose

90 sec Lizard Pose (R)

90 sec Lizard Pose (L)

1 min Seal Pose

1 mins Twisted Cross (R)

1 min Prone Chest Opener (R)

1 min Seal Pose

1 min Twisted Cross (L)

1 min Prone Chest Opener (L)

1 min Wide stance Down Dog (feet slightly wider than your hips)

2 mins Frog Pose

3 mins Seated Straddle Pose

2 mins Corpse Pose (Savasana)