CFCody team WOD

Warm up (8 mins): 2 rounds: 200 meter run 20 sit ups 15 step back lunges 5 plank push ups WOD For Time: 800 meter run (switch every 200 meters) 60 goblet squats(70/55)(55/35) 600 meter med ball run ( switch every 200 meters) 60 strict pull ups 600 meter med ball run 60 goblet squats 800 meter run (switch every 200 meters) *one person working at a time, split reps as needed. @ Home Options run & squat with odd object sub pull ups for push ups 8am Click Here MWOD Pre-WOD: TFL smash - to improve hip flexion and internal rotation. The TFL can get tight after any squatting 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. There has been a lot of running this week. The TFL transitions into the IT band and aids in hip flexion. It gets tight with running and needs to be mobilized. Post-WOD: Calf box stretch - using a box or the wall, stretch the achilles.  Stand close to the box or wall, place on foot flat against the box and slide heel to the floor.  Keeping knee soft, lean forward and hold stretch for 30 seconds. Repeat with knee bent. Take 1-2 steps away from box/wall. Place same foot flat against the box/wall and slide heel to the floor.  Lean body forward and hold stretch for 30 seconds. Repeat with bent knee.  Repeat the whole sequence on the other side