Mobility Clinics

16
Feb

Mobility Clinics

We do daily mobility before and after our WODs. But how about spending a whole HOUR doing mobility? You can on Feb.18 and 25 with Coach Amanda. The first session will focus on the upper body and the second will be lower body. Come prepared to move, because these clinics will be very hands-on. Space is limited to 20 people per clinic.

Register here
Feb.18 – Upper Body
Feb.25 – Lower Body

Complete as many rounds as possible in 20 minutes of:
10 burpee pullovers 
30 squats
60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

Cashout – 3 min handstand walk practice/bear crawl

The crew from the seminar last weekend

The crew from the seminar last weekend

24 Responses

  1. Mobility
    Group Mobility & Fun WU

    WOD: Complete as many rounds as possible in 20 minutes of:
    10 burpee pullovers (scaled to burpee jumping pull-ups)
    30 squats
    60 seconds of handstand hold
    (1st round 40 sec hold then went into 1 min plank. Remaining rounds did handstand holds)

    Total: 4 rounds + 7 burpee jumping pull-ups

    Fun class. Thanks Chantal!

  2. Shane H

    Complete as many rounds as possible in 20 minutes of:
    10 burpee pullovers 
    30 squats
    60 seconds of handstand hold
    Used the wall lightly for handstand holds. Got 4 rounds and 4 Burpee pullovers. 

    Did the handstands at 30 sec, 15/15 try to save the shoulders a bit. Fun class Chantal. Great work 6 amer’s!! 
    Cashout – 3 min handstand walk 
    Dis a little bit of handstand walk. Shoulders were tired! 

    Score: 4.04

  3. Kevin

    Complete as many rounds as possible in 20 minutes of:
    10 burpee pullovers
    30 squats
    60 sec practice of free handstand hold

    3 rounds + 3 BPO

    Had a few freestanding handstands around 8-10 sec. Need to practice those more.

    Cashout – made it to the end of the gym in the 3 minutes. Shoulders were fried.

  4. Amy Hogan

    Mobility
    Group Mobility

    WOD: Complete as many rounds as possible in 20 minutes of:
    10 burpee pullovers (scaled to burpee Ring inverts)
    30 squats
    60 seconds of handstand hold

    Total: 3 rounds + 10 burpee ring inverts

  5. Natacha

    Wod with ring inverts and handstand holds against the wall (holds were unbroken)

    4 rds even

    Thanks for helping me with a few pullovers Kevin… Felt like i was seven!!

    Great class Chantal!

  6. Complete as many rounds as possible in 20 minutes of:
    — 10 Burpee Pullovers
    — 30 Squats
    — 60 sec Handstand Hold (on wall)

    2 rounds + 20 sec Handstand Hold
    My burpee pullovers looked nothing like the dude in the video…

    Cashout – Bear Crawled around at random and bumped into people.

    Fun, Full Nooner!

  7. Complete as many rounds as possible in 20 minutes of:
    — 10 Burpee jumping pull up
    — 30 Squats
    — Accumulate 2 min Plank (very broken)

    3 rounds + 5 burpee jumping pullups

    Cashout – Bear Crawl for 3 mins

  8. WOD w Burpee Ring inverts and Handstand holds against the wall

    4 + 15 squats

    I watched the video of the burpee pullovers, thought I’ve got this lol, nope too chicken to go around the bar…sometimes I miss having no fear like when I was a kid.
    Good workout! Thanks for keeping me on pace Darrell.

  9. MOB x 1
    Group Tabata Warmup
    Group MOB

    WOD: Complete as many rounds as possible in 20 minutes of:
    10 burpee pullovers (scaled to burpee jumping pull-ups)
    30 squats
    60 seconds of handstand hold (scaled to 2 min planking)

    3R + 12 sec planking

    Practice handstands against the wall, not touching. Coach Chantal was the trusty assistant. Lots of wobble.

    Fun morning Chantal. 20 minutes just flew by!

  10. Steph H

    Mob

    Group Mob & Tabata WU

    WOD 20 Min AMRAP
    -10 Burpee ring jumping pullup
    – 30 Squats
    – 2 min plank
    Total: 3 rounds & 20 sec plank

  11. Cara

    WOD with burpee ring inverts and handstand holds on the wall

    4 + 26 squats

    cashout: 3 min of handstand walk attempts… 5 “steps” was my best, mostly got 4

    Thanks Steph!

  12. Daniel Davey

    Wod with ring inverts and handstand hold on the wall
    I don’t know my score. I thought I did 5 rounds plus 7 seconds of handstand holds but it must be 4 rounds plus 7 seconds of handstand holds
    Handstands and squats were unbroken. Pr on my longest post ever.
    Changed Cam’s tire in the parking lot for cash out

  13. Gilles

    mob
    group mob wu
    WOD AMRAP in 20 min
    10 burpees pull over( jumping pull up with 2 25 plate)
    30 squat
    60 second hand stand
    scale 2 min plank
    4 round 16 squat

  14. Bre

    Complete as many rounds as possible in 20 minutes of:
    10 BURPEE PULLOVERS
    30 squats
    60 seconds of handstand hold

    5 rounds plus 1 burpee ring invert

  15. Jen C

    Mob + Group Mob and Wup

    WOD – Rxed
    total = 3 rounds + 8 Burpee Over Bar

    Notes:
    1) Work on unbroken squats and also not dropping too low

    Great class! Thanks Steph 🙂

  16. Heidi

    20 Min. AMRAP

    10 Burpee + Jumping Pull Up
    30 Squats
    60 Second Hand Stand on the Wall (All unbroken…shoulders were burning!)
    5 Rounds + 50 sec. Hand Stand (Just couldn’t get to the wall in time to finish out the 6th round)

    Note for next time this WOD comes up..I should not have subbed Pull Overs with Jumping Pull Ups, I should have opted with ring pull ups instead, but second guessed myself. I see in later classes that ring inverts was another scale option, so I think this would have been a better option as well.

    That was fun. Those 20 minutes flew by.

  17. MOB x 1
    Group Tabata Warmup
    Group MOB

    WOD: Complete as many rounds as possible in 20 minutes of:
    10 burpee pullovers (scaled to burpee jumping pull-ups)
    30 squats
    60 seconds of handstand hold (scaled to 2 min planking)

    Score: 3 rounds

  18. Mobility + Group Warm-up

    WOD: Complete as many rounds as possible in 20 minutes of:
    10 burpee pullovers (Burpee Ring inverts)
    30 squats
    60 seconds of handstand hold (Free Standing)

    Total: 4 Rounds + 1 Squat

  19. Complete as many rounds as possible in 20 minutes of:
    10 BURPEE PULLOVERS (jumping pullups)
    30 squats
    60 seconds of handstand hold= 2 min planks
    2 rounds 38s plank

    Cashout – 3 min handstand walk practice/bear crawl RARRRRR

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