WOD 1 Mar: The Howard Mobility Complex

01 Mar

I woke earlier than my alarm goes off this morning. Way too early. As I write this I’m salivating at the thought of my afternoon nap… but I digress. So I got to the gym and began writing my mobility on the blackboard. It was right then I had my FLASH of inspiration (stay with me).

A mobility complex! My very own. So here it is…

Howard Mobility Complex

Dowel shoulder dislocations x 3

OHS x 1, hold at the bottom

Ankle/knee stretch, staying in the bottom of the squat, drop one knee to the floor and sit on the ankle, repeat for opposite side

OHS bottom dislocations x 3 – staying in the bottom of the squat do three more dislocations and then stand.

Repeat ten times.

Ok, so I know mobility complexes aren’t all that revolutionary but in my sleep deprivated state I was VERY pleased with myself. If I’m still impressed with this by tomorrow I’ll get it videod as I can hear Andrew right now screaming at his computer screen for some video footage.

Moving on… strength today was box squats 2-2-2-2-2-2-2-2-2-2.

The met con was five rounds of 10 power cleans and 10 burpees.

The finisher had a mobility slant to it too. Accumulate three minutes in the bottom of the air squat. YOWZER those shins be BURNing! Go TEAM!

One thought on “WOD 1 Mar: The Howard Mobility Complex

  1. I found the box squats somewhat inelegant. A bit like sitting back in a chair after a few too many drinks and finding it wasn’t quite where you thought it was

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