Waukesha WODage

Short post tonight reminding everyone that there is no Wednesday WOD on campus. However, as the title suggests, there is most definitely a WOD being held in Waukesha, WI. Anyone who is in the area is more than welcome to show up. We'll have a few kettlebells, some bumper plates, some dumbbells, and a few other goodies that we normally wouldn't get to do.

For the Waukesha WOD, let's call it a 6pm workout, location TBD. Call/text me if you're around Waukesha and we'll get all of the details hammered out...

For all of you who aren't lucky enough to join us in Waukesha, you'll have the option of running yourself (and an unlucky friend/family member, if you so choose) through the Broomstick Mile. The complete WOD is listed down at the bottom of this post.

Just a few notes about the Broomstick Mile...

• You'll need either a broomstick or a PVC pipe (or something similar) in order to do this one. There's not even a need to snap the broom off of the stick (parents might not appreciate that the same way you do). So now that you have a broom...
• This WOD is all about technique. In most all workouts, we can accept some degradation in technique, so long as its not dangerous for the athlete. With the Broomstick Mile, you have no weight but a PVC pipe, so technique is expected to be flawless. Push yourself to the best of your ability to keep your shoulders active on the overhead squats, to stay back on your heels when you catch the squat cleans, etc.
• Push hard, have fun, and just remember that you'll feel better about eating all that non-Paleo stuffing knowing that you got your Broomstick Mile in the day before!

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WOD 101124 Wednesday

Location: ANYWHERE, ANY TIME!

Warm-up

S/S: Work on one of your bodyweight goats: if you suck at handstands, bust out some handstands against your garage; if you can't do pull-ups, find a tree branch/playground and work on your kip

WOD: "Broomstick Mile". For time:

-25 Back Squats

-25 Front Squats

-25 Overhead Squats

-Run 400m

-25 Presses

-25 Push Presses

-25 Push Jerks

-Run 400m

-50 Hang Squat Cleans

-Run 400m

-50 Hang Squat Snatches

-Run 400m

Finish: Tabata Squats.