Athletes Camp WOD: September 9, 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

AMRAP 30

200m Run

Alternative 50 Double Unders

20 / 16 cal Ski or Row

Alternative 15 / 11 cal Bike

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Run Option

Warm Up

100m A Skips

12 Leg Swings

50m Walking Toe Touches

50m Hip Openers

For Distance

21 mins Run

Pacing:

5 km pace +2-3 secs

Every 3 mins:

100m Sprint

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MobWOD

1 min Saddle Pose (use medicine ball as support)

1 min Saddle Archer Arms (L) Use resistance band as support

1 min Saddle Archer Arms (R)

90 secs Anterior tibialis stretch

1 min 90/ 90 Hip Stretch (L)

1 min 90/ 90 Hip Stretch (R)

2 min Lizard Pose (L)

2 min Lizard Pose (R)

note: push knee away. bring elbows to the floor if possible

1 min Seal pose

1 min Reverse Corpse Pose (Advasana)