WOD 8.5.13

Captain Barbell

Captain Barbell (Photo credit: Wikipedia)

LEVEL 1

A. 3x
10 Bent-Over Barbell Row
10 Ring Dips

B. For Time:
110 double-unders (or 250 singles)
then, 3 Rounds:

  • 25 second Bar Hang (bands ok)
  • 20 V-Ups
  • 20 Overhead Walking Lunges / Leg (10# Plate)

then,
Run 600m

C. Foam Roll Quads, Butt and Hamstrings

LEVEL 2

A. 3x
10 Bent-Over Barbell Row
10 Ring Dips

B. For Time:
200 Double unders
then,  3 Rounds :

  • 30 T2B
  • 30 Overhead Walking Lunges / Leg (45/25)

then,
Run 600m

C. Foam Roll Quads, Butt and Hamstrings

High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream: KStar

Today’s episode is a reminder to always work upstream and downstream of an injured, gnarly, or painful tissue site.  You can memorize the thousands of trigger point referral patterns of your body, OR you can just force yourself to hunt around for gnarly areas literally upstream and downstream of the offending site.  Because hey, sometimes your hamstrings are connected to the back of your butt by, wait for it, your hamstrings.  Right?  You just have to remember hunt around for your hidden business.

Go upstream/downstream yourself.

Kstar

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