CFCody WOD

“Nicole”

AMRAP 20: 400 Meter Run Max Pull-ups Pull up modifications: -banded strict pull ups -baned kipping pull ups -ring rows -DB/KB bent over rows *modify your pull ups so that you are capable of completing at least 5-10 pull ups per round. -This is a GLORY BOARD workout.  Make sure your chin is over the bar every rep. Your score is the TOTAL number of pull ups completed at the end of 20 min. Make sure to put your score on the board.

PureFit WOD

15 min AMRAP: 200 meter run/row 10 pull ups 10 wall ball :30 sec plank hold   Mobility WOD: Pre-WOD - Couch stretch with PVC pipe-  Perform the couch stretch with right leg against wall and left leg lunging forward. Keep the abs and right glute tightened at all times.  Place the left forearm on the left leg and grab the end of the PVC pipe.  Reach the right arm over head and grab the other end of the PVC. Reach the arm high to place a stretch on the lats and downstream too.  Take 5 deep slow breaths in this position. Repeat on the other side.  This will open the hips and shoulders for running and pull ups.   Post- WOD - Achilles stretch - stretch against a wall or plyobox in four different positions. First, stand close to the wall/box, place foot flat against to wall/box and drop the heel to the ground. Keep the knee straight.  Lean the entire body towards the wall/box to stretch achilles for 30-45 seconds.  Repeat with the knee bent for 30-45 seconds.  Then step away from the wall/box(about 2 ft), place foot as flat as possible against the wall/box and lean entire body towards the wall/box for 30-45 seconds. Repeat with a bent knee for 30-45 seconds. Repeat this series on the other leg.