CFCody WOD

Teams of 3: AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP Hang Power Cleans (185/135) Athletes will have 7 minutes to get through two sets of 50 repetitions of a barbell movement, followed by as many repetitions at the final barbell as possible in the remaining time. The score today is repetitions at the final barbell. The weights should be something athletes are capable of completing at least 18, 15, and 12 repetitions unbroken respectively. Athletes will share one barbell, changing the weights out between each set. However, teams are encouraged to have multiple barbells if one or more athletes plans on going lighter in order to get the proper stimulus. The only movement that comes from the rack today will be the back squat.

PureFit WOD

Teams of 2: 5 min AMRAP: 10 Wall Ball 10 step ups rest 2 min 5 min AMRAP: 10 push ups 10 med ball sit ups rest 2 min 5 min AMRAP: kb push press KB deadlifts *1 person at each movement. Mobility WOD: 1) T-spine double lacrosse ball smash - this will open up your chest and shoulders to improve the overhead, back squat and clean positions.  Lie on your back with a double lacrosse ball on your spine about the level of the bottom of the scapula.  Hug your arms around your body to take up slack and move the scapula out of the way.  Create a pressure wave by lifting your head,  drop head, drive heels into the mat and bridge pelvis, rock side to side, then slowly lower butt back to the floor. Repeat if needed.  Move balls up the thoracic spine one level at a time until you have reached the level even with the top of the scapula. 2)  Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg