Mobility Day!
WOD 1 = 3 Rounds
-5 dislocate pass throughs https://www.youtube.com/watch?v=2lNZRhFJIfc
-5 inlocate pass throughs
-10 alternating Sott’s press and behind neck snatch press. Total of 20 reps. Take breaks if you need it.
Increase weight each round.
WOD 2 = GB middle split series
1) -10R side to side squat https://www.gymnasticbodies.com/exercises/side-to-side-squat/
2) -2 min standing pancake https://www.gymnasticbodies.com/exercises/standing-pancake/
3) -10R side to side squat https://www.gymnasticbodies.com/exercises/side-to-side-squat/
4 & 5) -90s vertical frog (each leg) https://www.gymnasticbodies.com/exercises/vertical-frog/
6 &7) -90s Kneeling piriformis stretch (each leg)
https://www.gymnasticbodies.com/exercises/kneeling-piriformis/
Scale with parallettes or go to lying piriformis
https://www.youtube.com/watch?v=kD0z89SCix0
8) -2 min Diamond Frog https://www.gymnasticbodies.com/exercises/diamond-frog/
9) -30s Kneeling tuck https://www.gymnasticbodies.com/exercises/kneeling-tuck/
10) -2 min Frog https://www.gymnasticbodies.com/exercises/frog-stretch/
11) -30s Kneeling tuck https://www.gymnasticbodies.com/exercises/kneeling-tuck/
12) -90s Frog rock https://www.gymnasticbodies.com/exercises/frog-rock/
13) -1 min butterfly https://www.gymnasticbodies.com/exercises/butterfly-stretch/ Mobile athletes can use loaded butterfly https://www.youtube.com/watch?v=DIeKt55aZ9A&t=1s