CFCody WOD

Extended warm-up On a 10min running clock... Build to a “heavy” Single Squat clean & Jerks *build to something slightly heavier than workout weight. WOD ”California Love” For time 30 Squat clean & jerks (155/105)(115/75) *Athlete must perform 5 burpees after every 5 reps. Workout ends with 5 burpees after the 30th Rep.

PureFit WOD

15 min AMRAP: 8 med ball sit ups/knee raises 5/5 single arm KB clean & Jerks 12/10 cal row/ski/bike MWOD: Pre-WOD: Partner Internal Rotation:  One partner will lay on back and make a bridge with feet under knees, knees at 90.  Place hands behind back in bridge. Other partner will pin shoulders to the ground. Start gently add more pressure as partner in bridge indicates.  Partner in bridge is going to contract and relax 8 sec on, 4 sec rest(breathe). Next Contract and Relax, lower hips a bit. Contract and Relax again lower hips even lower.  Work a minute at a time and switch, go through twice. This will stretch the anterior shoulder capsule to improve the pull position on the clean. Post-WOD:  Voodoo Band Flush of Quad:  Wrap section of the quad where you feel the most fatigue.  Wrap band at about 50% overlap with 50% tension. Keep compression on for NO LONGER than 2 minutes or until tingling occurs.  While leg is in compression, move around.. squat, walk... keep moving. When the 2 minutes are up, release the band very quickly and allow the blood to flow back into leg.  Repeat on other leg. If time allows, repeat this on another section of the upper leg. *Compression is a great tool for recovery and inflammation in tissues and joints.