140621 Mobility WOD

It’s the weekend gang, just a reminder we’re closed Sunday.  Mobility WOD afterwards for anyone needing to work on your junky bits.

10am Team WOD

11am Mobility WOD

11am Barbell Club

For mobility, work through our three core mWODs.

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

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.


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

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

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


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 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