Feet in or out?

Watch this voodoo magic. Being able to to keep your toes mostly forward during a full squat requires great hamstring, hip and glute mobility. But the upside is much more stability and power when you squat, deadlift, clean snatch and brush your teeth. If K Starr is not able to pull her knees in in the first demo, then they are not going to collapse under a bar either.

Sprints, DU, squats

Skip to 1:45 and watch through 3:45 of the pocket gymnast's 12.4 prep for some great tips for du, cause that is where you are going to make up time.

Calf stretches, rack stretch and bootstrappers on your own.

Ring Pushups

A good, if not overlooked area. Audio fades out, but you will get the idea. You can do the first piece on a box jump box, which conveniently are part of our wod.

Row, row, row your wod

Better position = more meters with less effort.

12.4 early work

Get a jump on things. How, get real comfy in the bottom squat position. Watch some tv or grab some tunes cause you are going to be here for a while.

But this will get you well on the way to good wall ball power.

Reverse ballerina?

Sounds kinky, but in fact it is a great stretch to prep for deadlift that you can do anywhere. Even on some baggage claim carts.

Also note the couch stretch with bias.

Feel the love.

squat clean prep

A classic that I have posted before. Use the wall to approximate the bottom of a squat clean. Hang out and lets things open up. Drive the knees out with your arms as he shows.

Then sheer genius at 2:15. Use a band to help support the bottom of an airsquat. Move around and find where you need the most help. Feet straight, knees out, chest up.

Cause once you get a barbell in your arms, these will be where you want to be.

12.3 from the master

Have a couch?

Good, then you can mobilize while you watch election returns. A good series for the Wed wod. Skip to 1:30.

Post Wod

A great idea that I was alluding to yesterday. Warming up and stretching is good to prep for a wod, but afterwards is almost more important as your muscles are warm and you can really make some improvements as well as stave off soreness. So focus on the right nutrition, cool down and stretching as well.

Repost?

More than a few people did wod 12.2 on Sat, or maybe on Sat and Sun. So how do you recover? How about the same way that you should have prepared. Skip to 6:00 to see the relevant rehab stretches.