Meg post- clean & jerk WOD.
Buy-in
Warmup (10’)
- 15 x Random Hand Push-Ups
- 10 - 20 Alternating Plank Lunge
- 10 - 20 Alternating Open Chest Plank Lunge
- 10 - 20 Alternating Plank Lunge to Perfect Squat
- 10m fwd & back Walking Downward Dog
- 10 each way Foot Rolls
- 10 -20 Bent Leg Toe Touch
- 10 each side Foot Rocks
- 10 each side Foot Grab and Touch
Skill (5’)
CFE
- 3 x 10 each leg Forward Lunge
- 10 x Pose balance, change of support
WOD
- Run 5k
Post time to comments
Here is a downtown Houghton route for you to use; start and end at the waterfront park. 5k out and back: Houghton Waterfront Park.
Note on Scaling: Use a course measured in Kilometers and time yourself. For help in laying out a measured course, go to http://www.mapmyrun.com/
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 210/365: 10 Minute Squat Test # 7
Meg 5K: 33:30 min.
ReplyDeletePasi 5k: 23:00 min.
Pasi and I got around to doing the 5K time trial on Monday 4/25/11. After mapping it out, turns out I ran only 3.0 miles while Pasi ran 3.65. So I put the information through a pace calculator and came up with the above numbers.
I had stopped to reset my pose several times, but my calves don't hurt today...so maybe I am getting somewhere with this pose technique.