CFCody WOD
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders
PureFit
AMRAP 15:
12 KB Snatches
15 squats
50 single Unders
4 sprints
Mobility WOD: 1)
Snatch overhead primer- place band across front rack. Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder shrugs to activate shoulder. Then rotate armpit out towards wall then forward, 10-20 times. The goal is to activate the shoulder. Use a band with enough resistance to create fatigue in 10-20 reps. Repeat on other side.
2)
Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height. Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes. Hold for 20 seconds. Next allow knee/hip angle to relax past 90 degrees(lean further forward into lunge position). Constantly engage glutes to protect your back. Push hips forward towards end range then return to starting position. 1-2 second pulses in and out of end range anterior hip flexion. Pulse for 20-30 seconds. Repeat sequence again on the same hip. Switch sides.
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