08 Jan 2016 – WOD & Mobility Focus

As mentioned in our End of Year Survey Round-up, our Friday sessions will begin with a skills and conditioning piece and finish with a mobility focus. What we do in class will be your mobility homework for the upcoming week. 

Time to learn what the calcaneus is! 


A) Conditioning

4 Rounds for time:
21 Pull-ups
15 Handstand Push-ups
9 Deadlifts (115 / 80 kg)

* Time cap: 18 minutes

B) Mobility: Ankles

B1) Ankle/Squat test
B2) Calcaneus smash, 90 seconds per side
B3) Heel cord / calf smash: 90 seconds per side
B4) Calf stretch, 2 minutes per side
B5) Ankle/Squat re-test