140328 Mobility WOD | 14.5

14.5 is a burner:

For Time

21 Thrusters 95/65
21 Bar Facing Burpees
18 Thrusters 95/65
18 Bar Facing Burpees
15 Thrusters 95/65
15 Bar Facing Burpees
12 Thrusters 95/65
12 Bar Facing Burpees
9 Thrusters 95/65
9 Bar Facing Burpees
6 Thrusters 95/65
6 Bar Facing Burpees
3 Thrusters 95/65
3 Bar Facing Burpees

Woah.  From what we witnessed this is quite the chipper. You would think a WOD for time would mean red-lining your effort, but this WOD really is about strategy and pacing of reps. As for mobility, again,  I would focus on your shoulders, elbows/forearms and your hips. Spend a few minutes opening up your hips because you’ll need to get comfortable with full depth squatting for both the thruster and burpee.

Here are the tried and true (we used previously) series of videos that explain some good mobility movements:


Your shoulders are going to be spending a lot of time in external rotation, over your head, with your arms behind your ears. Spend a considerable amount of time mobilizing them for this WOD.


This one I like, but pay the most attention around 20 seconds

This next one is  good, just ignore using the voodoo floss band on your forearm

And of course, let’s not forget our old friend the ‘wall squat’ for our hips:

This WOD is not so much a sprint, but more of a pacing race. Spend a good 15 minutes on mobility. Do some dynamic warm-up, run, jog, or row to raise your body temp. Then work on mobility and stretching.

If it ain’t broke, don’t fix it. Let’s stick to what’s been working, so we’ll use our warm-up from 14.3:


  • 2-3 minutes of jumping rope (does not need to be double-unders). Just get your heart rate up and loosen up those ankles and calves
  • lunges
  • knees to chest
  • inch worm walks
  • duck walk
  • straight legged kicking opposite hand


  • pigeon stretch
  • lateral hip stretch on box (the pigeon stretch with your leg on a box)
  • toe over the ankle on box
  • wall squat
  • figure 4 stretch on wall
  • wall v-stretch
  • standing toe touches
  • calf stretch (both straight legged and knee bent)

Good luck everyone!!


140326 Mobility WOD

Working on the triceps today. The following video segment is very quick. The mob I want you to try is demonstrated for a split second in this video so pay attention. You’re going to lay on your stomach. Extend on arm out on to the barbell and place the barbell just above your elbow.

You’re going to extend and flex your elbow while your arm rests on the barbell. Then rotate your arm in and out in both positions. So flex the elbow and rotate in and out. Extend the elbow and rotate in and out. The segment is around the 7:15 mark. Once again, it’s pretty quick:

The mob usually does wonders for getting into the proper front rack position as well as achieving proper lock out during most over head movements.

Oh yeah… who’s ready for 14.5??

Are we going to see burpees?

140320 Mobility WOD

1st day of Spring!!!!!

Today we’ll focus on the elbows, specifically the triceps. Yes, that area in the back of your arm that extends from your shoulder to your elbow. It’s important for just about everything we do with a barbell above our head.

Queue the demo video (just watch from 3:10 – 4:30):

You can either use the barbell with it placed on a squat rack, or you can utilize the barbell with it on the floor loaded with bumper plates (K Starr was mobilizing his hamstrings with the barbell on the floor in this video).

This mob is great for the front rack position as well.


140319 Mobility WOD

Working on the front rack position. You’ll notice we’ll have a lot of repeating themes with mobility. As I said before, mobility is a skill that needs repeated practice. Two videos:

A familiar demo video. Grab  a jump stretch band and work on those shoulders/elbows.

Finish up with:

A beautiful shoulder stretch working on external rotation using our best friend the PVC pipe.


140302 Mobility WOD

Sunday fun-day!

Open gym and some weightlifting followed by those of making another attempt at 14.1 A lot going on.

I would encourage you to review any of the mobs that we’ve gone over through the week, especially working on the hips. I noticed a lot of members having difficulty with my ‘barbell on the thigh squat’ mobility yesterday. I’d try and work on that mob.. as well as that wall squat. For those of you who made it to the Team WOD, we worked on the wall squat (again) and added some passive assistance from a partner.

I think you can figure out how important this stretch is becoming. Here is the video again:

Key points to consider with the wall squat mob:

  • butt is flush against the upright wall
  • during the stretch you want to push your lower back flush against the floor
  • slowly edge your heels towards your butt
  • keep your heels shoulder width apart (approximately the width of your stance during your squat)
  • use your elbows to passively stretch and push your knees out

I’d say keeping your back flush against the floor is probably the most important concept with this mob.

After you’ve spent a couple minutes there I want you to work on elbow and wrist mobility concerning your front rack position. Watch the following video (skip to 2:05 time mark):

Of course you’ll have to use one of our boxes instead of a bench. Here are the key concepts:

  • the wider your grip, the harder it gets
  • the closer your elbows are, the harder it gets
  • rest your elbows on the stationary surface and then lean down – trying to ‘push your armpits to the floor’ (your arms will end up behind your ears)

Good luck to all our athletes completing 14.1!!!