Athletes Camp WOD: September 23, 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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Bike Option

Complete as 20s ON / 40s Rest

200/150 cal Bike for Time

...

Repeat until your reach 200/150 reps.

Row Option

3 rounds, each round for time, of:

1200 / 950m Row

Rest 1:30

750 / 600m Row

Rest 1 min

300 / 240m Row

Rest 3 mins between each round.

Pacing:

1200/950 m- 10 km pace

750/600 m- 5 km pace

300/240 m- 90% effort

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Run Option

Warm Up

100m A Skips

12 Leg Swings

50m Walking Toe Touches

50m Hip Openers

Time Trial:

5000m

This is an all out effort for time.

Record your score for future reference.

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MobWOD

2 minutes Seated Single Leg Forward Fold (R)

1 minute Seated Side Straddle Stretch

2 minutes Seated Single Leg Forward Fold (L)

1 minute Seated Side Straddle Stretch

90 secs Seated Shoulder Extension

2 minutes Supine Twist (R)

2 minutes Supine Twist (L)

3 minutes Standing Forward Fold

2 minutes Deep Squat Hold

2 minutes Corpse Pose (Savasana)