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WOW 2/10/14

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

  1. Tricep Dips
  2. Jump Squats (no jump if you need to modify)
  3. Scissor kicks
  4. Mountain Climbers
  5. Super Man
  6. 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!

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WOW 1-13-2014

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!

  1. Air Squats
  2. Super Plank (1 rep= Go down & up leading with right hand, then down & up leading with left hand)
  3. Split Jumps
  4. Scissor Kicks
  5. 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)!