Clean, hang cleans, jerk and some push presses. Work on your Front Rack & Over Head mWODs
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
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 