140328 Mobility WOD | 14.5

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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:

Shoulders:

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.

Forearms:

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:

Warm-up:

  • 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

Mobility

  • 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!!