Monday, Feb. 13

Don't know if you saw this already, but the Mobility WOD finished the first year giving us a different mobilization technique every day, and now it's on to version two. Check out the site - it starts with a three day hip mobilization cycle to improve squatting position. This will help all of you with tight hips that struggle to get below parallel on the squat or keep the knees out, and it will greatly improve positioning for overhead squatting and the Oly lifts. Visit Mobility WOD now. Here's the first video from the hip opener cycle to get you started. We don't always have 10-12 extra minutes in the hour to get this all in, so please take the time to do some self maintenance before and after the workouts. You will thank yourself later.

Here's the answer from the Mobility WOD FAQs about when to do these, in case you were wondering.

The MWOD is designed to be a discreet 10-15 minute daily practice in addition to your normal workout routine. The MWOD can be done before or after a workout or at night when you are laying on the floor watching TV. Some of the mobilizations are very effective before workouts as part of your warm-up and movement preparation strategies. On the other hand, some of the mobilizations are best done post-workout or at a completely separate time of the day. For example, the 10-minute squat test is not appropriate as a pre-workout MWOD. However, rolling on the lacrosse balls to mobilize your thoracic spine prior to an overhead workout is an appropriate pre-workout MWOD. The bottom line – be less concerned about when to do the MWOD and be more concerned about addressing your tissue health and range of motion problems. Above all else, the MobilityWod is about improving your capacity to be in a good position during movement to improve performance and avoid injury.

Workout for Monday, Feb. 13 Warmup 3 Rounds 10 Fire Hydrants 10 Goblet Squats 10 Pushups 40 m Shuttle Run

Strength Back Squat 3-3-3-3-3

WOD 10 min. AMRAP 10 Strict Pullups 5 Wall Walks