I've done my best to describe some movements that the weekend WOD contains, that may be unfamiliar. I will be on hand to answer any questions, or demonstrate the movements themselves. Have fun! --Joel

Supine Arm Circles:

You'll hopefully notice this position directly mimics the bottom position of your squat, and is intended to expand and open the thoracic cavity--while simultaneously incorporating dynamic movement of the shoulder. 

  • Lie down on top of foam roller (situated in a parallel fashion, rather than perpendicular to your body), position your head at the very edge of the roller.
  • Place both feet flat on a wall, with your knees raised, to assist with balance.
  • Keeping shoulders relaxed and arms straight, brace the abs, and bring your arms from the sides of your torso, up and behind your head. Attempt to make contact with the ground and maintain ground contact as you carry your arms through 180 degree arc, ultimately returning arms to the first position aside your torso.

Wall Angels:

Wall angels are a movement that helps athletes stimulate and work the rhomboids--the primary muscles responsible for scapular retraction. They are often inactive in sedentary adults, and working them regularly enhances posture, overhead stability, and all around awesomeness!

  • Stand up against a wall, with your head, shoulders and rear end making contact. These are your three points of contact, and must be maintained throughout the movement.
  • Extend your arms to form a "T", then bend at the elbow, keeping your forearm and wrists in contact with the wall. You should immediately feel inclined to arch your back to even be capable of standing in this position. THIS IS OKAY. For now, at least.
  • While maintaining your 3 original points of contact, as well as your wrist and forearm contact, attempt to slide your arms/forearms up the wall, and allowing your index fingers to meet above your head. DO NOT LOSE YOUR POINTS OF CONTACT. If you feel a cramp or tightness in your upper-mid back--keep going! You're doing it right!

Prisoner Get-Ups:

Prisoner Get-ups are a dynamic exercise that tax the core, and are great for enhancing spatial awareness and coordination. 

  • Begin in a standing position, with your hands clasped on top of your head.
  • Drop gently down to a knee, then attempt to drop your hips to the ground--WITHOUT REMOVING YOUR HANDS FROM YOUR HEAD.
  • Maneuver  yourself into a prone position (lying down, face up).
  • Quickly (but in a controlled fashion) perform a sit-up, and attempt to return to your starting, standing position. Again, this is done without removing your hands from your head.

Plank Wall Taps:

A fun way to aggravate your abs, and get a little more upper body action from your planks!

  • Begin in plank position, arms length from a wall. Feet should be shoulder length apart.
  • Alternate tapping the wall with one hand, as you balance on the other. 
  • Attempt to complete the movement WITHOUT shifting your hips laterally, or allowing your back to slope and dip.

Kettlebell Goblet Squat w/ Halo:

The Halo

The Halo


Goblet squats with the added halo (demonstrated above) are a great, low-impact way to wake up the quads and shoulders simultaneously, with minimal movement. 

  • Grab a bell, grasp the handle on both sides, lift the bell to your chest ( with the big end underneath your chin), and perform a front squat. 
  • At the top of the squat, trace a halo around your head, by lifting an elbow and weaving your head through the space created between the bell end and your shoulder.
  • Perform again, in the reverse. 

(image url: http://studentofmovement.ca/2012/08/17/the-most-underrated-exercise-the-kettlebell-halo/)

Mountain Leapers:

A modification of the mountain climber exercise, mountain leapers resemble the ground portion of a burpee--and when repeated in succession, initiate an awesome core burn. 

  • Begin in a plank position, and squeeze your glutes.
  • While keeping your bellybutton pulled in toward your spine, jump your feet beneath your hips, then rapidly jump them back into a plank position. 
  • Focus on keeping your core braced and tight during the reps. DO NOT droop your mid-low back. Maintain a rigid torso, and bang out the reps with the best form you can muster.

Hand Stand Kick-Ups:

Yet another core focused movement, that is awesome for taxing the core and building shoulder stability. 

  • Begin in pike push-up position, and pull your belly-button towards your spine.
  • Bracing your core, jump one foot into the air, like you're kicking up into a handstand. You should hover momentarily as your hips rise up over your head.
  • Push against the ground with both arms, being sure to keep your shoulders actively stabilized.
  • Rapidly pull the hips back down (while keeping the high knee raised), and bounce softly on the other foot. 
  • Repeat