CFCody WOD

Strength/Skill 5-5-5* Front Squat *Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. these percentages are from your 1RM from 2 weeks ago Workout 3 SETS* 14/12 Cal Bike/Ski/Row 14 Front Rack Reverse Lunge (115/75)|(75/55) 14/12 Cal Bike/Ski/Row -1:00 Rest b/t Sets- *3:30 Cap for Every Set

PureFit WOD

3 SETS 12 Cal Bike/Ski/Row 14 Reverse Lunge* 12 Cal Bike/Ski/Row -1:00 Rest b/t Sets- *Can Add weight to lunges in the front rack/goblet/suit case positions. ADD ON midline 1- :30 sec plank 2- 12 Med ball sit ups 3- 12 KB Russian twist 4- 12 supermans MWOD Pre-WOD: Tricep barbell smash- this will help drive the elbows up during the front squat.  Place a barbell on the rack. Place the end of the upper arm near the elbow on the rack. Apply pressure then floss by bending and straightening the elbow and by making circles. Move up the back of the upper arm focusing on sore spots. 1-2 minutes each side Post-WOD: Glute Medius Smash: lie on your side and place a lacrosse ball under the upper outer buttock.  Move around to find a sore spot. Bend the hip and knee to 90 degrees. Then floss by bending and straightening the leg.  Move the leg to 135 degrees, 180 degrees(straight) and 210, flossing at each position. Retreat on the other side