CFCody WOD
For Time:
1000 meter Row/Ski/Run
800 meter Run/Row/Ski
50 KBS (53/35)(35/25)
40 Push Press (115/75)(95/65)
500 meter Row/Ski/Run
400 Meter Run/Row/Ski
25 KBS
20 Push Press
-25 min Cap-
Cal Bike Options
1000 meters = 40/35
800 meters = 35/30
500 meters = 30/25
400 meters = 25/20
*If you're not running switch up machines so you are not doing the same thing the whole workout.
PureFit WOD
For Time:
800 meter Row/Ski/Run
600 meter Run/Row/Ski
40 KBS (25)
30 *DB/KB Push Press
500 meter Row/Ski/Run
400 Meter Run/Row/Ski
20 KBS
15 Push Press
*DB/KB push press - can choose to hold a DB/KB in each hand or split the reps/arm with 1 DB/KB (15/arm or 10/arm)
-25 min Cap-
Cal Bike Options
800 meters = 35
600 meters = 30
500 meters = 25
400 meters = 20
*If you're not running switch up machines so you are not doing the same thing the whole workout.
MWOD
PreWOD: First Rib Mobilization, one minute per side.
PostWOD:
Weighted Triceps Smash - Place barbell in a squat rack. Smash and floss tricep from the elbow to mid upper arm. Add weight to arm by placing a small medicine ball or kettlebell on the arm. Floss by internally and externally rotating your forearm and your entire arm.
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