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Running

5 Mile Half Way Point IA RUN WOD

8/30/2016

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Run 5 Miles
Once you hit the 2.5 mile mark, try to beat your first half time for the remaining mileage!
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The Decimator IA RUN WOD

8/25/2016

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Run one mile for time, record that time
Rest 3 minutes

Workout between miles
Using two Kettlebells,  use at least half of your body weight for 50/50 Lunges
50 KB Swings, 1/4 of your body weight

Run one mile, no greater than two minutes than your starting mile

Round for weights
Examples:

200lb - 100lbs = 2, 50lb KBs
165lb - 80lbs = 2, 40lb KBs 


Modified
Lunges: Body Weight OR KBs = 1/4 Body Weight 
KB Swings: 15-20lb KB



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10k IA RUN WOD

8/14/2016

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Run a 10k!

Record your time. Beat that time two weeks from the day you complete this 10k! 

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Catch the Pacesetter: Jumping Lunges IA RUN WOD

8/3/2016

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While running with a partner
Pacesetter: Set a steady jog pace around 9-10 minute miles
Catcher-Upper: Run with the pacesetter until you hit .25 miles. Then perform 10/10 jumping lunges.
After your lunges, catch up to the pacesetter!
Complete for 2 or 3 miles. 

Modified Version
Pacesetter 11-13 minute miles
Catcher-Upper: 5/5 Jumping Lunges every .5 miles
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    Getting Started

    Get Your Run On!

    Modified distances and exercises are as listed! 

    Good Luck! 
    Message IA Staff with any questions!

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  • Home
  • INFO
    • Getting Started is EASY!
    • Contact
    • Testimonials
    • Trainer- Owner
  • Nutrition
  • Workouts
    • Personal / Group Training >
      • Prices and Locations
    • Mix Workouts
    • Running
    • Biking
    • Swimming
    • FIRE & EMS
    • Exercise Library
  • Blog
  • Store