WOD Wednesday 12.03.14

workout of the day WOD

“To be is to do.”
-Immanuel Kant

Warm-up:

Jump rope 5 minutes
Dynamic warm-up
(Skip, high knee jog, lateral lunge, back pedal)

Main set:

1/2 mile run, hard
10 push-ups
5 pull-ups
15 crunches

Repeat

Main set repetitions:

Sprint level: 2 x
Super level: 4 x
Beast level: 6 x

Cool down:

Jog 1-2 miles at an easy pace.

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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