WOD Thursday 30.01.14

workout of the day WOD

“It cannot be considered success unless you are smiling.”
– Joe De Sena

Do this workout outside no matter the conditions. Hopefully it is cold, rainy, with a chance of blizzard or hurricane.

Warm-up:
Dynamic warm-up – each movement x2 at 25 yards each: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip

Main set:
Jump rope 10 minutes
15 burpees
15 walking lunges, each leg
15 push-ups
Belly crawl 25 yards x 2
Bear crawl 25 yards x 2
15 stone/log/sandbag squats

Repeat optional.

Run 20 minutes.

Stretch.

 

WOD sign up

Why Spartan Race WOD?

Because they are committed. Because they are hungry not to just show up and get through a Spartan Race, but they are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.

As always, take the WOD as a general outline to best meet your current fitness and goals. We can’t dial into every Spartan’s workout schedule. Use these suggested WOD’s as a starting point to develop your own Spartan training regiment.

Please, always consult a medical professional before beginning or performing any of these workouts.

Teamwork is the ability to work as a group toward a common vision, even if that vision becomes extremely blurry.
— Unknown

Don’t just race with a team, train with one. Friends don’t let friends hit the snooze button.

Easy 3-5 mile run.

100-300 burpees (solo or group count)

3-5 mile run bearing weight

100-300 burpees (solo or group count)

Stretching

Check out Spartan Team Racing

Hurricane Heat

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