Dynamic Warm-Up - Perform one set of each movement at a slow speed for 15 seconds and then perform a second set at a faster speed for 15 seconds.
Power Skips - for height (5 per side).
Post Workout Stretching - Switch sides on the second set.
| Exercise | |
|---|---|
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2 sets, 00:00:15
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2 sets, 00:00:15
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2 sets, 00:00:15
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2 sets, 00:00:15
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2 sets, 15 reps00:00:15
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2 sets, 00:00:15
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1 sets, 15 reps
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2 sets, 00:00:15
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2 sets, 00:00:15
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2 sets, 15 reps
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2 sets, 15 reps
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1 sets, 15 reps
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1 sets, 15 reps
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1 sets, 15 reps
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1 sets, 15 reps
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1 sets, 15 reps
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1 sets, 15 reps
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1 sets, 15 reps, 01:00 rest
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3 sets, 10 reps
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3 sets, 5 reps, 02:00 rest
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3 sets, 5 reps
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3 sets, 00:00:25
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3 sets, 00:00:25, 02:00 rest
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2 sets, 00:01:00
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2 sets, 00:01:00
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2 sets, 00:01:00
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2 sets, 10 reps
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2 sets, 00:01:00, 00:30 rest
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Spartan WOD for Wednesday, 04.10.13
A Spartan WOD on Motion, by Spartan Coaches
Our nature consists in motion; complete restis death.
-- Blaire Pascal
Spartan Race Approved
