CFCody WOD 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders *Weight for Front squats should be challenging, however something 10 reps can be completed in no more than 2 sets. PureFit WOD 5 min AMRAP: 4 ring rows 8 push ups 20 double unders or single unders rest 2 min 5 min AMRAP: 4 KBS 8 wall ball 20 double unders or single unders MWOD Voodoo Band Hip: Voodoo band high hip and for 90 seconds and do leg swings, keep leg straight and kick as though you are punting a ball and swing leg behind you, you can bend the knee on the backswing. This will restore sliding surfaces of groin and hamstring. Anterior Compartment Smash: Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle). Put your right hand behind your back, use your left hand to leverage your weight onto ball. When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back. 2 min per arm
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