Moving along with our 3 ‘core’ mWOD’s. Today’s WOD has Cleans, so we’ll introduce the ‘Front Rack mWOD’. Just a reminder the Front Rack mWOD will work on the following:
Front Rack mWOD (elbows, thoracic spine, shoulder girdle)
- Front Squat
- Clean
- Clean & Jerk
- Muscle-up
- Row
So here are the 3 mobility movements for 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
FBO Fitness 