CFCody WOD
Strength/Skill
5x5 Deadlift (3030)
*Tempo Deadlifts - 3 sec up zero pause at the top, 3 sec descent zero pause at the bottom
*Use 70-75% of 5RM for all sets
WOD
4 rounds:
15 chest 2 bar pull ups
15 Deadlifts (185/125)(155/105)
400 meter run/row/ski
PureFit WOD
4 rounds of:
8 pull ups
10 KB/DB deadlifts
200 meter run/row/ski
Midline work
:30 sec Plank
10 russian twist
:30 sec Hollow hold
10 ab mat sit ups
2-3 rounds
MWOD
Pre-WOD: Tempo banded good mornings, mimicking tempo of strength WOD deadlifts
Post-WOD:
Monkey Bar of Death: set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring. When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg
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