Today’s WOD will have the Snatch and some pull-ups, so at the risk of repeating a good thing we’ll work on our Overhead mWOD again 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
FBO Fitness 