CFCody WOD
Athletes
Choose 1 From Each Section:
Weightlifting - 20 min
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics - 10 min
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning - 5 min
1 Minute Max slam balls
500 Meter Row
PureFit WOD
EMOM x 12
min 1: 8 cal row
min 2: 10 KBS
min 3: 10 wall balls
min 4: 10 slam balls
MWOD
Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height. Lean forward and allow band to pull shoulder into the back of the shoulder socket. Hunt around for stiffness and floss. Repeat on other side.
Voodoo Band of your choice: sore muscle or muscle group that you maxed out with. No more than 2 minutes of compression at a time. *If you have nerve issues and/or blood clotting, then compression bands are NOT for you.
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