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Blocked Movement with Carl Paoli

Posted by MobilityWOD in Bodypart / Joint, Movement, Special Guests. Comments Off on Blocked Movement with Carl Paoli

19th January

Recently, on social media, a really bright physio-coach that I greatly respect made a comment about children and the rising ACL injury epidemic. In essence he noted that in actuality, all good strength and conditioning is really ACL protective in nature. While this is absolutely true, it doesn’t quite explain the unchecked and virtually soaring […]

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Genetics & Your Training with Dr. Jeremy Koenig

Posted by MobilityWOD in Uncategorized. Comments Off on Genetics & Your Training with Dr. Jeremy Koenig

5th January

There was a good model for elite performance proposed a few years back by some of our friends at British Cycling. The thought at the time was that if they took all the silly little performance tweaks available to them (sleeping with their own pillow when they traveled for example) and added up all those […]

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Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time


Find Your 1 RM Dead Lift



For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders


Find your max 5 rep Full Snatch


5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed


30 Turkish Getups total



15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips