140510 Mobility WOD

10:00am Team WOD

Sorry, no Mobility WOD this weekend, work through our three core mWODs.


For a reminder. Here are our three core mWODs:

1. Squat mWOD (ankles, knees, hips)

  • Air Squat
  • Back Squat
  • Front Squat
  • Overhead Squat
  • Thruster
  • Clean
  • Clean & Jerk
  • Snatch
  • Wall Ball
  • Burpee
  • Box Jump
  • HSPU (Kipping)
  • Row

2. Front Rack mWOD (elbows, thoracic spine, shoulder girdle)

  • Front Squat
  • Clean
  • Clean & Jerk
  • Muscle-up
  • Row

3. Over Head mWOD (shoulder girdle, thoracic spine, mid-line)

  • Snatch
  • Overhead Squat
  • Jerk
  • Thruster
  • Press
  • Push press
  • Push Jerk
  • Clean & Jerk
  • Pull-up
  • Chin-up
  • Toes-to-bar
  • Muscle-up
  • Rope climb

The Squat mWOD:

Wall Squat:

A familiar friend. Sitting with back on the floor and but flush against the wall. You know the rest.

Couch Sretch: (start watching at 2:20)

Also familiar. Top of foot against wall, knee on the floor…

And finally the Heel cord Stretch: (start watching at 3:15)

Do  this with knee straight and knee bent.


the Front Rack mWOD:

PVC external rotations: (these are NOT shoulder dislocates)

Stretch Band external rotation: (start at 3:30)

  • please pay attention to the location of the band (it’s between your hand and your ear)
  • use opposite hand  to pull elbow into ear
  • side-step towards the shoulder not being mobilized

Stretch band elbow behind ear: (start at 3:55)

  • goal is to get your elbow to go behind your ear
  • you’ll notice the band is attached to a stationary object at waist level. If you’re not near the pull-up rig, you can simply loop the stretch band on your foot (same side). Just step on the band and then wind up your shoulder


The Over Head mWOD is:

Banded external rotation distraction (start video at 2:20)

  • extremely important to wind up your wrist in external rotation BEFORE you stretch

Banded anterior chest stretch (start video at 1:50)

Banded shoulder distraction (sorry no video)

  • wrap wrist in jump stretch band
  • pull tension on the band
  • step away from pull up rig
  • while tension maintained in the band (it will feel like the band is pulling your arm out of its socket)- lie down in a prone position with chest and stomach flat on floor