140531 Mobility WOD

This our first weekend of the summer where we will be closed on Sundays. Saturday is the Team WOD followed by Barbell club and Olympic Weightlifting. For mobility work through our three core mWODs.

As a reminder, this Saturdays team WOD will benefit the team of Tap Essential Dancers from Erie who will travel to NYC this summer to compete. We are asking for any donation to help get them to NYC. This is a first for the city of Erie and the group includes one of our own Hannah Borczon!! The girls will put on a small 10 minute performance before the WOD. Please come out this Saturday to support FBO and the Tap Essential Dancers!!

Here are our three core mWODs:

1. Squat mWOD (ankles, knees, hips)

  • Air Squat
  • Back Squat
  • Front Squat
  • Overhead Squat
  • Thruster
  • Clean
  • Clean & Jerk
  • Snatch
  • Wall Ball
  • Burpee
  • Box Jump
  • HSPU (Kipping)
  • Row

The Squat mWOD:

Wall Squat:

A familiar friend. Sitting with back on the floor and but flush against the wall. You know the rest.

Couch Sretch: (start watching at 2:20)

Also familiar. Top of foot against wall, knee on the floor…

And finally the Heel cord Stretch: (start watching at 3:15)

Do  this with knee straight and knee bent.


2. Front Rack mWOD (elbows, thoracic spine, shoulder girdle)

  • Front Squat
  • Clean
  • Clean & Jerk
  • Muscle-up
  • Row

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


3. Over Head mWOD (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
  • 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