Workout of the Day: Sunday, 1.19.14

Below: ask a friend to help you voodoo floss your shoulder today if you’re here for Open Gym! Here’s a little video that will show you how.  A real quick word of caution: if you’ve EVER been told you have extremely MOBILE shoulders (aka, you can do some weird shoulder party tricks) you don’t need the voodoo, man. SORRY. :(




The Mobility Focus for the day is: Preparing or Recovering from High Volume Pushing

A. Start with the First Rib Region by throwing a loaded barbell (95 is enough) into the rig and raising your arm as below through 20 repetitions on each side.

Screen Shot 2014-01-12 at 11.24.38 PM


B. Work Shoulder Extension by completing the below on the same barbell. 2 minutes at least in this position is necessary.

Screen Shot 2014-01-12 at 11.30.49 PM


C. Finally, if you are not in the station to complete the above you will be working on two things: Lat Stretching like the below with the band AND the palm up, OR lax balling your rhomboids (the chunky pieces around your shoulder blades).

Screen Shot 2014-01-12 at 11.35.21 PM


Remember, every Sunday WOD will also include little 10-15 minute longer mobility prep pieces specific to certain conditions we think ALL of you could be spending a LOT more time on during the week. If any of the above feels like it really works for you, keep doing it throughout the week!


“Spice Girls”

3 rounds at each movement before rotating.
:40s for Max Reps, :20s Rest

1. Row for Calories
2. Air Squats
3. Pushups
4. Kettlebell Swings (53/35)


Be like this in your push-ups! SQUEEZE YOUR BUTT!


MOVEMENT PREP: 2 minutes of Hamstring on Lax Ball on Box


20 Side Leg Swings on each leg
Hold Pancake Split for 2 minutes – use the wall straddle version of this!

SKILL WORK #1: Rope Climb + 10 minutes of practice
SKILL WORK #2: Pistol Variants + 10 minutes of practice


3, 3-minute AMRAP of:

2 Rope Climbs
4 Pistols Per Leg
8 Push-ups

Rest 3 minutes in between the AMRAPs.

Below, some thoughts on one of our Open Gym recommended options for today.


ROWING: “Pond of Death” Row 30 minutes of 30 seconds ON (90%+ Sprint) and 30 seconds OFF.

AIRDYNE: AMRAP Cal in 10 minutes – the gold standard is 300!

WOD: Chest to Bar “Fran” 21-15-9 reps of: Thrusters (95/65), Chest to Bar Pull-ups

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