CFCody WOD
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
PureFit WOD
30 plate hops
20 Kettlebell swings
10 ring rows
30 single unders
20 KB SDHP
10 push ups
30 supermans
20 sit ups
10 wall ball
MWOD
Pre-WOD: Lateral distraction of hip - place band on rack about knee height. Place band high in hip. Step away from rack sideways so the banded hip is closest and non-banded hip is furthest from rack. Squat down into deep squat. Keep the foot active, not allowing the arch to collapse. Start with foot turned inward and rock knee in and out. Slowly move foot through neutral then turning out while rocking the knee in and out(adduction and abduction of hip while in flexion). Spend 2 minutes on each hip.
Anterior/Posterior Shoulder Smash: using a box, position ball on front of shoulder, floss in scarecrow position. Lay on back and place ball on back of shoulder, floss in scarecrow position. 90 sec/shoulder/position
If time: roll or smash tender tissue/muscle of your choice!
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