When Welded was developed back in 2000 it was meant to be a program to help develop and enhance any one persons ability to perform a given task. Welded’s constant variability
in programming and training is what helps the average person develop broad strength and conditioning that are usually lacking in more specialized fitness programs. It is with this broad training in which a Weldedter has the ability to adapt and excel in many different domains and facets. One of the many domains in which a Weldedter can excel is running.
Yes I said running. Now I am sure that most of you are looking at the word “excel” and “running” together and think that “they must not be talking about me! I am a terrible runner!”. I hate to break this to you but if you participate in the constantly varied world of Welded then you are much more suited then the average American to run. With the combination of strength training and metabolic conditioning your body is better prepared to adapt to the demands of running whether it is 400m in a workout or a 5k run, you are already a step above the average recreational runner.
Don’t believe me? Well there is only one way to find out, a good old fashioned 5k run! It just so happens that in the month of March there will be a 5k race right in the heart of midtown! The 3rd annual Leprechaun race will take place on Sunday March 15th at 8:30am at the Children’s museum on Liberty and Center. Last year we had over 30 members participate in the race and we are hoping that we can double that number this year!
To sign up for this race all you have to do is visit http://www.race178.com/leprechaunrace/
enter some basic information and register for the event! Then on March 15th we will all meet at Double Edge at 8am and walk down together to the children’s museum to start the race. This is a great community race that helps to benefit the Terry Lee Wells Discovery Museum and is also a way to test your fitness! So gather all your green clothing and we will see you on the 15th!
If you have any questions about this event you can contact [email protected] or call us at 775-657-9956.
GROUP CLASS WORKOUT
Warm Up: 3 lap run
2 rounds 15 PVC PT, 10 pushups, 10 KB High Pulls 20 air squats
Strength:
6×4 Push Press (Increase in weight) Every 1:20
Metcon:
Dynamic
Partner WOD
10 Min 30/30
Cals Bike
rest 3 min
10 Min 30/30
Burpees
Score it cals + burpees
Foundational
Partner WOD
10 Min 30/30
Cals Bike
rest 3 min
10 Min 30/30
Burpees
Score is cals + burpees
Mobility:
Pre – Banded Overhead With Green Band
Post – Lat Smash on Foam Roller
OLYMPIC LIFTING CLASS
Strength:
Full Snatches
Front Squats
Accessory:
Good Mornings
DB Shoulder Press
COMPETITORS CLASS WORKOUT