CFCody WOD

Front Squat

Build to Heavy Set of 3

Conditioning

AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row *choose a weight for the first interval that you could complete 25+ repetitions unbroken when fresh. *front squat weight for the second interval should be a weight you could complete 30+ repetitions unbroken when fresh.

PureFit WOD

AMRAP 5: 15-12-9 Kettlebell Swing KB goblet Squat Calorie Row Rest 3 Minutes AMRAP 5: 15-12-9 Kettlebell Swing KB Goblet Squat Calorie Row MWOD PreWOD:  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.  This is best done before WOD. PostWOD: KB Quad smash - this is great to do after all of the squats and rowing today.  Grab a medium to heavy kettlebell or medicine ball. While sitting, place the KB on your quad above the knee.  Contract the quad and inhale for 4 seconds, then relax the quad and exhale for 8 seconds. Continue the cycle until  you can relax completely under the weight. If you can relax completely on the first try, then push down and twist the KB, contract and relax as described above. Once you are able to relax completely with the above movements, move up the quad. Don't spend more than 90-120 seconds on each spot.  If time allows, spend up to 5 minutes on each side.