Spartan Street Team WOD:  7.19.13

Kenny Ragsdale Jr,  Raleigh, NC


Don’t be afraid to fail. Don’t waste energy trying to cover up failure. Learn from your failures and go on to the next challenge. It’s OK to fail. If you’re not failing, you’re not growing.

–H. Stanley Judd

Do your best at everything you set your mind to. Give 100% all the time. We may fail at times, but what’s most important is what you do after the failure–pick yourself up, dust off, fix your mistakes, go again. Don’t let failure stop you–let it teach you.


Jog and dynamic warm-up

Main Set:

Max Pushups

Max Situps

25 Burpees

2 Min. Rest

1 Mile Run

30-20-10 Hand Release Pushups

30-20-10 Air Squats

1 Mile Run

21-15-9 Pullups (or chin-ups)

21-15-9 Burpees

1 Mile Run

2 Min Plank

Cool Down:

Kenny is in the Army ROTC program at N.C. State Univ. and a soon to be officer in the U.S. Army. I’m also a NCSF certified personal trainer. He plans on doing my first Spartan Race in Charlotte on March 22nd.

Ready to go to the next level? Join the Spartan Street Team. </>a

Get your Spartan WOD published. Click here


Leave a Comment

* = Required Fields