CFCody WOD

Workout E2MOM x 24 MINUTES MIN 1 & 2 - 15 Up-Downs/Burpees then...Max Alt. DB Clean (Athlete Choice, Heavy) MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Toes 2 Bar* MIN 5 & 6 - 15 jumping lunges then...Heavy Hold...Mixing it Up!** *If you did 20.2 yesterday sub min 3 & 4 to: 15 slam balls then...max Med Ball Sit ups or GHD **Rounds 1 & 3 - Max Distance KB Farmer Carry (70/53)|(53/35) Rounds 2 & 4 - Max Distance KB Front Rack Carry (70/53)|(53/35)

PureFit WOD

E2MOM x 18 MINUTES MIN 1 & 2 - 10 Up-Downs then...Max Alt. DB Clean MIN 3 & 4 - 10 step ups (24/20) then...Max med ball sit ups MIN 5 & 6 - 10 lunges then...Heavy Hold...Mixing it Up!* *Rounds 1 & 3 - Max Distance KB Farmer Carry Rounds 2 & 4 - Max Distance KB Front Rack Carry MWOD Pre-WOD: Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 20 seconds. If no stretch is felt in the front of the hip place same arm as banded leg overhead.  Then allow knee/hip angle to relax past 90 degrees(lean further forward into lunge position).  Constantly engage glutes to protect your back. Push hips forward towards end range then return to starting position.  1-2 second pulses in and out of end range anterior hip flexion for 20 seconds.  Repeat whole sequence twice on each side.  Post-WOD: Pigeon stretch - sit on ground placing one leg in front and the other behind. Bend front knee to 90ish degrees. Sit up as straight as possible, suck belly button into your back and lean forward over front leg.  Contract and relax to increase stretch. Keeping back elongated, deep breath in and contract the front leg into the ground for 4 seconds then exhale and relax for 8 seconds. If tight, perform these movements with leg up on plyo box.  Spend at least 1 minute on each side.