140417 Mobility WOD

So, we have some HSPU, Wall Balls, and Toes to Bar (T2B). We’ll work on our Over Head mWOD.

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

There is an element of our Squat mWOD with the WallBalls and Box Jumps so feel free to work on your squat mWOD as well.