WOD - Sat, May 6

Group 1) Not Great -

Mobility:

Shoulders + T-Spine - Barbell Child’s Pose + Arm Lifts

Hips + L-Spine - Active Goblet Bottom of Squat Hold - accumulate 1:00 min

Ankles + Knees + Hips - Front Foot Elevated Split Squat (Assisted or BW)

Strength/Position:

Heel Elevated Squat w/ Rig Support

Top of OH Squat Position Hold w/ PVC
Group 2) Good at OHS -

Mobility:

PVC BN Snatch Grip Sotts Press

Strength/Positioning:

4 x 4 of Wobbly OH Squat

4 x 4 ascending of OH Squat with 3 sec Eccentric

Learn 3 locks; practice 3 locks.

• 3x50m - A skip - (High knees with skip)
  • Body starts in pose position. Maintain slight forward lean, 90 degree angle with ankle, knee, hip, elbow.
  • Stay over top of center mass and drive foot into ground
  • Example - at 1:00 in video
• 3x50m - B skip - (A skip with extended leg)
  • Same position and rules as A skip
  • As drive knee up like in A skip, going to extend that leg out, then drive the foot down to the ground
  • Example at 2:32 in video
• 3x50m - half moon 1-2-3 cycle
  • Take 3 hop/steps into a B skip
  • Ensure that the cycle foot lands under hips, once that foot strikes the ground bring it up quickly, thus creating the half moon shape
  • Example at 3:33 in video
• https://www.youtube.com/watch?v=U0JjbMMTOmw
• These drills are meant to be slow and controlled, not to be rushed.