Tomorrow I’m finally off to the Spartan race season starting with the toughest Sprint on a Pennsylvania ski resort then 6 more races coming up before Thanksgiving.
There are so many things to pack so I updated my packing list from last year: fist aid kit (things happen), compression clothes (loose clothes rip) and nothing cotton (weighs you down). Hopefully my waterproof iPod from last year has some mileage left in if after those mud pits.
It has been pouring and it will likely be very wet tomorrow, just like last year. This makes everything from rope climbs to uphill runs to wall climbs that much more fun.
Today’s WOD from SealFit was the perfect spartan warmup at a moderate load.
Ready to go!
Baseline:
Row 250m,
30x ring push ups,
Row 250m,
15x KB clean + thruster
Work Capacity:
5 rounds of:
1 minute max effort wallball (20#)
1 minute max effort power snatch (75#)
1 minute max effort row
1 minute rest
Strength:
Bench press
75% x 5 reps,
85% x 3 reps,
95% x 1+ reps.
Stamina:
30x Bench Press
100x elevated push ups
200m bear crawl
200m crab walk
Durability:
3 rounds – 10x strict toes 2 bar,
45/45sec side plank,
10x slasher (16kg)
10x KB romanian deadlift (32kg)
