Spartan WOD for Thursday, 9.13.12
by Rob DeCillis
This Spartan WOD written by Rob DeCillis will will help you rip up with body weight strength exercises. Pay particular attention to the animal movements if you been struggling in the endless barbed wire crawls. You need to be strong and highly mobile while close to the ground!
3 sets of 10
Leg Swings 3×10 each leg
Bear Crawl 2×25 yards
Crab Walk 2×25 yards
Spiderman Crawl/Tiger Walk 2×25 yards
Double leg bridges 2×8
Single leg bridges 2×8 each leg
Fire Hydrants 2×8 each leg
The Bodyweight Doubler
Perform the following set of exercises in order.
Do as many pull-ups as possible and then double the number of repetitions for each successive exercise. For example:
Pull-up 4 reps
Push-up 8 reps
Burpee 16 reps
Mountain Climbers 32 reps
Set the clock between 10 and 15 minutes and record how many sets you get out.
Light stretching and yoga
About Rob DeCillis:
Rob DeCillis is the owner of Combat Trainer Strength Gym, the only Training for Warriors center on Long Island. He is also an avid obstacle course racer, who is currently training for the Spartan Beast in Vermont. He is also the owner of www.obstaclecoursetraining.com, a website dedicated to strength and conditioning for the obstacle racing athlete.
Tags: Master WOD Archive