For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run MWOD: Banded Shoulder Lateral Opener –  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in external rotation and step away to create tension in the band. Keep arm externally […]

Open gym 5:30 a.m. Open gym & mobility 5:30 p.m.

10 Minutes: Build to Heavy Power Snatch then AMRAP 8 10 Toes to Bar 10 Burpees   MWOD: Partner T-spine smash T-spine smash – this thoracic mobilization would be best done before power snatch.  Lie on a double lacrosse ball along the thoracic spine about the level of your nipples.  Place a 35# plate or […]

80 Double Unders (or 160 single unders) 80 Air Squats 800 Meter Run 400 Meter sandbag Run (men=biggest sandbag/women=medium sandbag) 40 Kettlebell Swings (70/55 or 55/35) 40/30 Calorie Row MWOD:  Forearm and wrist mobilization Forearm tack and twist – Press lacrosse ball into the top of your forearm next to the crook of your elbow. […]

CFCody WOD Teams of 2 30 rounds for time of: 5 Wall ball (20/15) 3 Handstand push-ups 1 Power clean (225/155)(205/135)(195/115) Alternating each round until completion.