CFCody WOD

Strength:

15 Minutes to Find a Max Deadlift

Conditioning:

4 Rounds for Time

     400m Run

     25/20 Cal Row/Bike

     40 Walking Lunges

PUREFIT

Strength:  5 x 5 DB Deadlift, build weight if possible

WOD:

4 Rounds

200 M Run or 5 Shuttles (lengthwise)

15 Cal Row/Bike

20 Walking Lunges

MWOD

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:  Posterior chain floss- wrap a band high around your hip and step forward to create tension.  Place banded leg slightly in front of free leg. Fold forward at hips keeping belly and back straight.  Keep chest in contact with thigh as much as possible. Place hands on the ground. Straighten banded leg as far as possible and drive hips up.  Floss by flexing/extending your knee while weight is in your heel. Do 20-30 reps each side.