Athletes Camp WOD: September 30, 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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Mulitple Machine Option

For Time

50 - 40 - 30 - 20 - 10

cal Row

cal Ski

Rest 2 minutes

10 - 20 - 30 - 40 - 50

cal Ski

cal Row

Substitute one or both with any machine you have

Run Alternative 100 - 200 - 300 - 400 - 500m

Single Machine Option

For Time

100 / 80 calories any machine

Every 1:30 complete:

10 American Kettlebell Swings,

RX 70/53 lbs

Scaled 53 lbs / 36 lbs

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MobWOD

1 minute Tall Saddle Pose

90 seconds Thread the Needle Arms (R)

90 seconds Thread the Needle Arms (L)

2 minutes Lizard Pose (R)

2 minutes Lizard Pose (L)

1 minute Double Flat Thread the Needle (R)

1 minute Double Flat Thread the Needle (L)

2 minutes Supine Pigeon Pose (R)

2 minutes Supine Pigeon Pose (L)

2 minutes Corpse Pose (Savasana)