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SHOULDER MOBILITY! / “STAN” WOD 4/24/19

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Check out the latest segment of Coach Mike and Dr. Wade’s mobility pieces in Breaking Muscle! This time they focus on Shoulder Mobility! This is a very hot topic. Click the link below.

SHOULDER WORK: SELF ASSESSMENT AND DEVELOPMENT

Fitness – Strength – Community


WARM UP:

400 M. Run or Row

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

10 Strict Press

Then:

Mobility


WIN

SKILL:

EMOM 9

Min. 1: 5 Strict C2B Pull Ups

Min. 2: Max Effort L Sit

Min. 3: 25 Ft. Handstand Walk

LIFT:

Back Squat

EMOM 10

Min. 1-4: 3 @ 60%

Min. 5-7: 3 @ 65%

Min. 8-10: 3 @ 70%

WOD:

“STAN”

5 Rounds

10 Thrusters (115/75) (95/65)

10 C2B Pull Ups

*Rest 2 Min. Between Rounds.

**Goal is to do all 20 reps within a

minute. For advanced unbroken.

***Score is total time.


FIT

SKILL:

EMOM 9

MIN. 1: 5 Ring Rows w/ Feet Up

MIN. 2: 40 Russian Twists

MIN. 3: 10 Banded Good Mornings

LIFT:

Back Squat

4 x 8

*Build

WOD:

7 Rounds

10 Wall Ball (20/14) (16/10)

10/7 Cal. Row

*Rest 1 Min. Between Rounds

**Sprint!

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