WOD Mon 5-13-13
May 12, 2013
WOD Wed 5-15-13 “Amanda” or “Jackie”
May 14, 2013

WOD Tue 5-14-13

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Lots of physio-speak in this M-wod video but it’s worth the time to diagnose the condition of your ankles.  We see many squats inhibited by poor ankle range of motion and this is one way to attack that bound up tissue.  The foot is your only contact patch with the ground when squatting so think about that when setting up for squats!

Warmup:
400M Row then
5 minutes ankle un-blocking with LAX ball per above video
NOTE: In this mobilization the ball is not on muscle tissue but is preventing the ankle from moving in a specific direction while you stretch the heel cord and plantar tissue.  The stretch is as much force as you can put on the joint with that range blocked.
 
Group dynamic warmup
 
Strength: Overhead movements
3 rounds for max reps – 
Shoulder Press to Failure
Push Press to Failure
Push Jerk to Failure
– Sets should be done using 65% of 1RM shoulder press weight
– Bar may be taken from a rack or the floor, but may not be put down when switching movements
 
WOD: 
5 Rounds for time
7 Reps Deadlift (Rx: 225/155, Int: 185/135, Beg: 135/95 or scaled appropriately) 
11 Burpee-over-the-box jumps 20/16 (Int/Beg scale height or obstacle as appropriate) 
 
Cool Down:
1) 30 ft toe touches
2) 30 ft reverse lunges with trunk rotation
3) 30 ft walk – knee to chest
4) 30 ft quad stretch steps
5) Foam Roller/LAX ball – quads & hamstrings
6) Seated shin stretch, add LAX ball as desired
 

 

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