Workout And Words For March 4th – Leprechaun 5k Race

29
Nov

Workout And Words For March 4th – Leprechaun 5k Race

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

CLICK HERE

 

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