Athletes Camp WOD: May 6, 2021

Dynamic Warm Up

10 Leg Swing

10 Toy Soldiers

10 Supine Knee Cross

10 Inchworm Push up with Up and Down Dog

10 Prone Chest Opener

10 Spider Lunges with T-Spine Rotation

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Option 1:

For Distance

1 x 30 mins Machine of Choice

Complete as 6 rounds of:

3 mins - 5 km pace (Moderate)

1 min - 2 km pace (Fast)

30 secs - 1 km pace (Sprint)

90 secs - recovery pace (Slow)

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Option 2: Run

Warm-up

3 Rounds

100m A Skips

12 Leg Swings Each Leg

50m Walking Toe Touches

50m Hip Openers

For Time

3000m Run

Rest 5 mins

5 sets

400m Run

100m Walk (Recover)

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Core

For Time:

25 - 20 - 15 - 10 V Ups

Alternative Tuck Ups

1 min plank hold between set

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MobWOD

(20 minutes)

2 minute Bound Angle

2 minute Puppy Dog Pose Center Hold

2 minutes Lizard Pose (R)

2 minutes Lizard Pose (L)

2 minute Kneeling Split / Frog Pose

2 minute Flat Thread the Needle (R)

2 minute Flat Thread the Needle (L)

2 minute Seated Straddle Stretch

1 minute Seated Archer Arms (R)

1 minute Seated Archer Arms (L)

2 minute Corpse Pose (Savasana)