CFCody WOD

Strength/Skill

Extended warm-up

EMOM x 6min

Min 1: 5-7 seated DB/KB strict press (moderate-light)

Min 2: 100m jog

WOD

For time

21-15-9-6

*DB Box Step-overs (50/35)(35/25)-box(24/20)

15-12-9

Handstand Push ups

-200 m run after each set

* can use 1 or 2 DB/KB for step overs

Ex: 21 step overs + 15 HSPU + 200m Run

HSPU subs

-ring push ups

-DB/KB seated press

-Box assisted HSPU

PureFit WOD

For time

21-15-9-6

Single DB Box Steps

10-10-10-10

Push ups

-200 m run after each set

Ex: 21 step ups + 10 push ups + 200m Run

Push up subs

-ring push ups

-DB/KB seated press

MWOD: Pre-WOD-Overhead distraction with external rotation bias- hook band on pull up bar. Punch arm through the other end of the band and hook strap around elbow. Step forward to create tension. Keeping core tight, rib cage down and shoulder externally rotated, latch hand onto outside of band. Place non banded hand onto banded elbow and pull elbow towards head. 1-2 minutes each side. This will help overhead movements such as the strict press

Post-WOD: Barbell and Kettlebell shoulder stretch - Place a barbell in a rack about chest height.  Grab a medium size kettlebell. Place both hands on kettlebell hand, bring kettlebell overhead with palms facing backwards. Place upper arms, just above the elbows, on the barbell.  Then slowly bend the elbows bringing the kettlebell to rest between your shoulder blades. Take several deep breaths. Drive your head and upper chest towards the floor with each exhalation.  This movement should stretch either your lats, triceps or both depending on which is tightest after strict press and HSPU.  Try to spend 2 minutes going in and out of the position. If this is too awkward, perform tricep smash on the racked barbell. The KB can be placed on the bicep if more weight is needed as you floss tricep by bending and straightening the elbow and making circles with the forearm.