CFCody WOD

On the 3:00 x 7 Rounds (21 Minutes): 21 Sit-Ups 21 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 Deadlifts Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken.

Glory Board Skill work

*Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these are great bench marks so make sure to record them for when we retest in 6 months.

PureFit WOD

On the 3:00 x 7 Rounds (21 Minutes): 21 Sit-Ups 21 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 KB Deadlifts

Glory Board Skill work

*Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these are great bench marks so make sure to record them for when we retest in 6 months.   Mobility WOD: Pre-Wod - Deadlift negatives - perform 10 slow and controlled negative deadlift really focusing on keeping tension in the glutes and hamstrings.  Start with the barbell/KB in front of the hips.  Push the hips back then slowly lower the bar/kb to the ground over 8-10 seconds, squeeze the glutes then stand up quickly. Repeat for a total of 10 reps   Post-WOD: Psoas stretch - lie on a slam ball placing the ball  just inside your hip bone, but not crossing midline.  You may find bending the opposite knee and hip provides stability and an extra stretch on the psoas.  Intermittently lift the leg on the side you are smashing barely off the ground to increase the pressure on the psoas muscle. The Psoas is deep and hard to mobilize. Try to spend 5 minutes relaxing over the ball to facilitate change. Switch sides.  If the slam ball doesn't seem to smash/stretch the psoas, lie on back with feet flat on the floor. Place a lacrosse ball in between the hip bone and midline.  Place a kettlebell on top of the lacrosse ball. Try to relax your ab muscles and push the lacrosse ball down using the kettlebell.  Move the lacrosse ball around and work on sore spots.  3 minutes a side.