Site:
http://r-u-nSane.blogspot.com
Miles:
12254 total / 1312 in 2017
Goal:

First Spartan Super down, now next year, the Spartan Trifecta...a Sprint, Super, and a BEAST!

David Green did a fitness workout: "A gem cannot be poli...

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Spartan WOD 01:03

"A gem cannot be polished without friction, nor a man perfected without trials."
--Seneca

Today you will improve your cardiovascular endurance as well as your muscular endurance with a focus on isometric holds. Remember to breathe while holding positions. Focus on expanding your diaphragm as you inhale. Breathe through your stomach, not your chest and shoulders.

Warm-up:
Ten Minute Jump Rope

Main Set:
Wall Sit x 40 seconds - 1 minute
Box Jumps x 5
Plank x 30 seconds - 1 minute
Bear Crawl x 25 yards
Dead Hang for maximum time (I did one minute attempts)

Rest 90 seconds

Repeat x 8

Cool-down:
Stretch

Totals
Wall Sits - 8 minutes
Box Jumps - 40
Planks - 8 minutes
Bear Crawl - 200 yards
Dead Hangs - 9:56 (lost grip in the last set)

  • Pj M.
    Pj M. You're an Inspiration
    You're an Inspiration:

    Awesome workout.

    2 months ago