Athletes Camp WOD: September 2, 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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Machine Option

Option 1: Bike Erg or Air Bike

For Distance

Complete as 30 mins of:

2 mins- seated (damper of choice) or 50 - 55 RPM

1 min- standing (damper 10/8) or 60 - 65 RPM

3 mins- seated (damper of choice) or 55 - 60 RPM

1 min- standing (damper 10/8) or 60 - 65 RPM

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Option 2: Rower

For Time

7 x 600m Row

Rest 2 mins bet. sets

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Run Option

Warm Up

100m A Skips

12 Leg Swings

50m Walking Toe Touches

50m Hip Openers

6 Rounds

400m Run

100m Walk

200m Sprint

Rest 4 mins between each round

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MobWOD

1 min Standing Forward Fold

1 min Samson Lunge (L)

2 mins Lizard Pose (L)

1 min Samson Lunge (R)

2 mins Lizard Pose (R)

90 secs Twisted Cross (L)

90 secs Twisted Cross (R)

1 min Half Seated Frog (L)

1 min Half Seated Frog (R)

1 min Seated Straddle

90 secs Bound Angle

2 mins Corpse Pose (Savasana)