CFCody WOD

AMRAP 3: 21/15 Calorie Row/bike 21 Lateral barbel Burpees hops Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row/bike 18 Lateral barbel Burpees hops Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row/bike 15 Lateral barbel Burpees hops Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie Row/bike 12 Lateral barbel Burpees hops Max Overhead Squats (135/95) *The weights should be loads that you are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh. *Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. We want you to get to each barbell with a minimum of :30 seconds left. This will likely only be an issue on the rounds of 21 and 18. Adjust the numbers as necessary to ensure to get reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.

PureFit WOD

AMRAP 4: 15 Calorie Row/bike 21 step ups 15 banded Overhead Squats 10 med ball sit ups rest 2 minutes AMRAP 4: 13 Calorie Row/bike 18 step ups 15 banded Overhead Squats 10 med ball sit ups rest 2 minutes AMRAP 4: 11 Calorie Row/box 15 step ups 15 banded Overhead Squats 10 med ball sit ups MWOD- Pre-WOD - 1st rib smash- this will improve the overhead position and global shoulder mobility. Place a lacrosse ball on the rack at waist height. Keeping a flat back, break at the waist and place the lacrosse ball between the neck and shoulder.  Find a sore spot.  Pull yourself into the lacrosse ball and then floss by moving the arm in all directions. Spend 90 sec a side. Alternative variation- do smash lying on back with lacrosse ball tacked between the rack and upper trap(btwn neck and shoulder). Post-WOD - Lat smash- smash lay with a foam roller. Lie on the foam roller on your side with arm overhead.  Tack the lat down by rolling forward a little, leaning into the foam roller then rolling back to the side.  Smash up and down the length of the latissmus dorsi.  90 sec a side