140307 Mobility WOD

14.2 has been released and it’s a doozy:

Every 3 minutes for as long as possible complete: (#95/#65):

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

Every 3 minutes the rep scheme increases by 2. Each round is 3 minutes total.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete. For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Woah. This WOD will be all about pacing gang. For mobility I would focus on your shoulders and your forearms. Spend a few minutes opening up your hips because you’ll need to get comfortable sitting in the bottom of the overhead squat.

Here are a 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

You’re grip will begin to fail as the reps add up. You’ll need all the grip strength you can muster to hold onto that pull-up bar as well as maintain a decent hook grip on the barbell during the OH squats.

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

For the advanced athletes, this is going to be a 10 minute WOD or greater. Same rules apply, spend twice that amount of time warming up. Do some dynamic warm-up, run, jog, or row to raise your body temp. Then work on mobility and stretching.

I can’t be present like I was last week, due to work obligations. I’ll be at the gym Friday after 5pm only to cheer on any and everyone doing the workout.