CFCody WOD

Strength

Every 3 min x 3: 10 Deadlifts *can build weight each set or stay at a challenging weight for all 3 sets

Conditioning

3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Assault Bike/row/200 meter run 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Assault Bike/row/200 meter run

PureFit WOD

Every 2 min x 3: 8 KB Deadlifts *increase weight each set or stay at challenging weight for all 3 sets.

Conditioning

3 Rounds: 15 KB/DB Deadlifts 10 Calorie Assault Bike/row/200 meter run 15 Reverse Lunges 10 Calorie Assault Bike/row/200 meter run *Can add weight to Lunges   Mobility WOD: Pre-WOD - Banded hip flexion and hamstring primer - this not only helps you get into the deadlift starting position, but actives the hamstrings for deadlifts and step ups.  Place medium band on the rack about a foot off the floor. Lie on your back on place band high in the hip. Scoot back to create tension. Using your hands bring your banded side knee into your chest, relax and repeat 15-20 times.  Then do 15-20 hamstring lockouts(place opposite hand on banded side foot, keep thigh in chest, straighten banded leg as much as possible, relax. Repeat 15-20 times). Switch sides.   Post-WOD - Hamstring recovery with lacrosse ball - Place a lacrosse ball on a plyo box.  You are going to smash and floss the high hamstring with the lacrosse ball. When you sit, you should feel a "sit bone" in your bottom called the ischial tuberosity.  Place the lacrosse ball in front of the sit bone while sitting. Smash by leaning side to side. Floss by bending and straightening the leg straight forward, leaning in and leaning out on the leg.  Move the lacrosse ball around the sit bone in a "smile" to smash/floss the hamstring insertions. If your high hamstring is not sore/tight, find a sore spot anywhere along the length of the hamstring and smash/floss as aforementioned. Spend at least 2 min on each leg.