Tag: super man

Posted on by — 1 Comment

WOW 2-24-14

Ok people, here is the WOW for this week!  Print out the worksheet and fill it in with the following:

  1. Lunge w/leg raise
  2. Plank w/kick through
  3. Box Jump/Step up  (this can be done on stairs from home, use 1st or 2nd step)
  4. Plyometric Push up/ Regular push up (yes, its plyometric NOT polymetric LOL)
  5. Super Man (hold for 2-3 seconds per rep)
  6. Burpee

Done?  Great job!  Now finish up with a 20-30 run.

Posted on by — Leave a comment

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!

Posted on by — Leave a comment

WOW 10-23-13

This weeks WOW is ready, are you?  Grab some water and a towel and rock this WOW!

Print the worksheet and fill it in with the following movements:

  1. Air Squats
  2. Burpees
  3. Super Man

Now that your sheet is filled out, you are ready to go.  If you want to pump up your experience, go for a warm up AND cool down run.  Keep being awesome!  Aroo!