Pasi with extra room for the press!
Buy-in
Warmup (10’)
Skill (5’)
start with band behind body across rings (under hands, threaded through fingers)
Hop up and sit on band
Lay back, then lift to inverted hang
lower down into front lever, band supports weight; straight back tight body.
back up to inverted hang, lead with hips.
Strength (10’)
- Shoulder Press [ wmv]
WOD
- Run 150
- Walking Lunge 50m
- Run 350
- Walking Lunge 50m
- Run 750
- Walking Lunge 50m
- Run 350
- Walking Lunge 50m
- Run 200
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)-Episode 142/365: Tight IT Band and Hip Flexor Fix: Runners?
- samson, band out front of back leg, lower leg turned out, press hip forward.
- down on knees, double ball on front of calf.
24:10. So no one mentioned anything about a time limit...but I am happy I finished it.
ReplyDeleteThis one was brutal in 90 degree humid weather. 50 m of lunges didn't sound that bad...however...
On the plus side back feeling looser. I think I'll be back to normal by Monday. Happy 4th!
Sorry, Meg! We don't do time limits at Spartan, so I completely forgot. Good job toughing it out! And, I'm glad that your back is healing! It's funny how a good workout can sometimes improve soreness.
ReplyDelete