Mobility WOD

If you put in an order for a t-shirt, they are IN! Bring your money, and Ryan has your shirt.

Complete as many rounds and reps as possible in 15 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb. / 90 lb.)
30 Chest to bar pull-ups

Post completed rounds and reps to comments. This is a version of the Open WOD for this week. If you are competing on the Open team, your WOD will be the original 11.4 version.


The key to generating power and explosiveness in Olympic lifting is generating speed through the middle. How do you get speed through the middle? Shrug your body down and around the bar – easy, right?

You have to remember, shoulders lead, arms follow. If you bend your arms and try to pull the bar up (like an upright row), rather than shrug your body DOWN, you will limit your ability to move heavy weights. When the arms bend, the power ends!

So what does this look like in the snatch? Look at the pictures below. Check out the height of the bar – Owen is not pulling the bar up. He’s shrugging his body down – he has generated power by being patient, getting a good finish, and pulling his body DOWN AND AROUND the bar.

(Owen Franks snatch progression)

(This is the first part of the Burgener warmup, the down and up – this is the first part of generating speed through the middle!)

(Owen finishing! This is FAST! Look at his shoulders – Owen shrugged his hips and shoulders UP to generate power. He did not bend his arms! Shoulders lead….)

(….Arms follow! Owen is headed down! Check out his arms – his elbows are high and outside. He didn’t pull them (like an upright row), they are simply following his shoulders. This is the point to move down and around the bar.)

(Photos courtesy of Coach Burgener)

(Watch these lifters in real time – whether it’s clean and jerk or snatch, they are all generating speed through the middle. )

Post thoughts to comments.

Wednesday WOD, April 13, 2011

13 thoughts on “Wednesday WOD, April 13, 2011

  • April 12, 2011 at 7:31 pm

    Should one try this if you can do less than one round? Who can count to 60?

  • April 12, 2011 at 7:39 pm

    YES! If you check out the Games site, all scores are 93 or less, which means they did total reps (completed the burpees, OHS and a few muscle ups, but did not complete a full round). It looks like the way to count is going to be total reps, and if you can make a complete round, all the better!

  • April 12, 2011 at 8:35 pm

    WHO: Ryan wants all of the CF 7 gang


    WHEN: this is your four-night warning…. Saturday Night starting at 6m till 10pm when the pool deck closes…we can bring the party indoors at that time if you are still partying 🙂

    WHERE: at the Montgomery Plaza pool deck.

    Please plan on arriving between 6-7pm as that will make it easier on me in not having to go up and downstairs to let folks in all night…

    also, bring something to grill, eat or share!

    RSVP here or to me via txt: 254-423-3740

  • April 12, 2011 at 9:18 pm

    Did you order me a large in red?

  • April 13, 2011 at 7:25 am

    *112 reps @ 95# (not sure all OHS were deep enough)

  • April 13, 2011 at 9:55 am

    Eeeewwww, I was going to 4:15, but I made a mistake and checked the WOD??….and, what are bar facing burpees – sounds like college days – not for me, of course.

  • April 13, 2011 at 12:06 pm

    Whisky, he ordered you a small full of holes.
    I don’t remember if I ordered a shirt or not. Is there a list?

  • April 13, 2011 at 12:40 pm

    1 Round Plus 25 burpees = 145 Reps

    Did 16 overhead squats at 125 before Ryan helped me take 5 lbs off.

  • April 13, 2011 at 1:04 pm

    Only made it through 22 OHS in 10 minutes.

  • April 13, 2011 at 4:41 pm

    Dang – I didn’t hear about the t-shirts, will there be any left over??

  • April 13, 2011 at 10:33 pm

    Did WOD at home – don’t know if I did it right.

    1 round (60 burpees, 30 push press, ooops – thought I read that this morning, instead of ohs) + 60 burpees & 10 push press; but, do not have bar, so no chest to bar

Comments are closed.