Hello again Spahtens! This weeks wow will test your endurance so grab a towel, some water and lets do this!
Print the worksheet and fill it in with the following movements
- Tricep Dips
- Jump Squats (no jump if you need to modify)
- Scissor kicks
- Mountain Climbers
- Super Man
- Mason Twist
Finish the WOW by going for a 30 minute trail run. Ok, you can stay on the road if you insist, but go for a run!
This weeks WOW is ready for you. Are you ready for it? Yeah? Print this worksheet and fill it in with the following movements:
- Scissor Kicks
- Speed Skater
Follow the outline of the worksheet and bring the INTENSITY! Once you are done, hit the trails (or road if you must) and enjoy a 20-30 minute run. Aroo!
This week’s wow will test your ability to pace yourself. As we all know, pace is KING in racing. Walking the fine line between too fast and fast enough to be sustainable is key. Learning where your line is can be paramount for your PR’s in OCR. This is a great WOW to do a couple times this week. See if you can improve your time each time you do it. Aroo!
Print the worksheet , fill in the following movements and get ready to rock this wow!
- Air Squats
- Super Plank (1 rep= Go down & up leading with right hand, then down & up leading with left hand)
- Split Jumps
- Scissor Kicks
- Bear Crawls (Measure out 10 paces. Each length = 1 rep)
Finish out this WOW with 2-3 miles of trail running (Ok ok, you can use the road. IF YOU MUST)!
This weeks WOW is ready, are you? Print out the worksheet, and fill it in with the following movements:
- jump squats
- scissor kicks
- push up
- mason twist
- speed skater
Be sure to do a warm up and joint mobility before rocking this WOW! For added awesomeness, finish up with a 1-3 mile jog.