140409 Mobility WOD

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Finishing up with the third ‘core’ mobility WOD today. As fate would have it, we have some overhead movements in our workout today.

As a reminder, our Over Head mWOD will work (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
  • HSPU
  • 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