CFCody WOD

Strength/Skill 5-5-3-3-1-1 Back Squats -rest 2 min b/t sets- *Week 8 and final of squat cycle. Deload week and Back off week. These should not be Max's. loads that you can hit. 5-5 moderate 3-3 moderate-heavy 1-1 moderate-heavy WOD 1000 meter row/ski/run immediately into... 3 rounds 10 single DB Burpees (50/35)(35/25) 20 single arm OH DB Lunges (50/35)(35/25) 40 Double Unders/80 single unders *for the Burpees, perform 5 with DB in the L-hand then 5 with the DB in the R-hand. If weighted is too challenging scale to regular burpees. **for the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

PureFit WOD

800 meter row/ski/run immediately into... 3 rounds 10 single DB Burpees 20 single arm front rack DB Lunges 60 single unders immediately into... 800 meter row/ski/run *for the Burpees, perform 5 with DB in the L-hand then 5 with the DB in the R-hand. if weighted to too challenging scale to regular Burpees. **for the lunges, Alternate legs every rep. Perform 10 reps with DB on L-arm then 10 reps with DB on R-arm. MWOD: Pre-WOD: 5 minute squat - lower into a good squat(feet 0-15 degrees, feet screwed into the ground, arches up and not flattened into the ground, knees out, chest up).  You can use the squat rack for assistance. Spend 5 minutes oscillating in the squat position. Play around. Push knees out, rock back and forth, rock laterally.  Drop on knee pick it up, drop other knee, resume squat position. Spend 5 minutes mobilizing this position actively. Post-WOD: TFL smash - The Tensor Fasciae Latae can get tight after any squat or lunge position. Lie on your side and place the lacrosse ball on the lateral hip. Bring that leg to 90 degrees hip and knee flexion. The top leg can be propped with foot flat on the floor. Contract the hip/glute for 4 seconds while inhaling, then relax and exhale for 8 seconds.  Repeat until you can completely relax on the ball. Then roll towards your stomach(not to your stomach) to "smash" the TFL. You are trying to strip/roll the lacrosse ball across the TFL as your roll forward and push the top leg onto the bottom leg. Spend 60-90 seconds on each side.