CFCody WOD 400 Meter Run 10-9-8-7-6-5-4-3-2-1 Goblet/Barbell Thrusters* Burpees 400 Meter Run *Thrusters: can use 1 DB or KB or 2 or a barbell (95/65) MWOD Couch Stretch-two minutes a side Blue Angel- Lie face down with lacrosse ball under the collar bone, near the shoulder.  Floss by moving that arm in an arc from […]

AMRAP x 20 Teams of 2: P1: 400m Run or Row P2: 15 OH Lunges (use KB/DB, Bar, med ball, bag of Sugar) + 15 Sit-ups   9am Click Here    

WOD 3 x 5:00 AMRAP: 200m Run or 50 Toe Taps to object 14 Ground to Overhead (use plate, KB/DB, rock, bag of sugar, etc.) 10 Squat Jumps *90 second rest between AMRAP’s MOBILITY: PreWOD:  Run/Jump Prep:  10 jumps+10 jumping lunges+10 mountain climbers  x2 PostWOD:  Calf Flexion Gapping: using a lacrosse ball, place ball behind the inside of […]

AMRAP x 15 5 Deck Squats 10 Push-Ups 15 Double Unders or 30 Singles MOBILITY PreWOD:  Calf/Achilles Stretch, 45 sec per leg PostWOD:  Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin […]

Rest Day! or 5  400m runs with a minute rest between runs