WOD Wednesday 19.03.14

workout of the day WOD

“When deeds speak, words are nothing.”
– African Proverb

75 jumping jacks
Dynamic warm-up – 4 movements

Main Set:
75 burpees
30 squat tosses with sandbag
5-30 pistol squats each leg
5-30 pull-ups
5 rope climbs (or 5 x 25′ bear crawls – get low!)

Sprint level: x 1
Super level: x 2
Beast level: x 3
Elite level: x 4

Cool down:

Pre-order Spartan Up! – Written by Spartan Race Founder, Joe De Sena, his new book offers a life strategy that will change your frame of reference through which you see the world, and provide the tools needed to excel. De Sena breaks down race obstacles detailing how each parallels real life experiences. Conquer your will and eliminate limitations in 2014!

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)


Check out Spartan Team Racing

Hurricane Heat

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