Spartan WOD

Spartan WOD for Thursday, 02.21.13

A human being is a being who is constantly ‘under construction,’ but also, in a parallel fashion, always in a state of constant destruction. — Jose Saramago Pyramids: Ascending and Descending Rep Counts Dynamic warm-up Warm-up stretching Ascending 1 pull-up 1 push-up 1 burpee 2 pull-ups 2 push ups 2 burpees ... 5-10 pull-ups 5-10 push ups 5-10 burpees Then, descending: 5-10 pull-ups 5-10 push ups 5-10 burpees 4-9 pull-ups ... 1 pull-up 1 push up 1 burpee Cool-down stretching The intensity of this Spartan WOD can be increased or decreased by limiting or extending your recovery time between each set of exercises.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD for 1.31.13!

Spartan WOD for Thursday, 1.31.13

Mental will is a muscle that needs exercise, just like the muscles of the body. —Lynn Jennings You are only going to exercise your will by willing yourself to do more. Warm-up: Dynamic Stretching 10 minute run progressing in intensity Main set: 2-6 hill intervals. Choose a hill, or section of a mountain, that takes you between 2-6 minutes to climb. Intensity should be high. Race pace or slightly above. Cool down: Easy walk, jog Stretch In the following two blogs, Dr. Jeff Godin Ph.D. of Spartan Coaches breaks down why running hills is so important. Running Hills Part 1 Running Hills Part 2

WOD Intensity Scores

*1 = least intense, 5 = most intense