2014-WOD-Headers-S_Power

Day 01 – S-POWER – Super Level

“Most people never run far enough on their first wind to find out they’ve got a second.”

- William James

Warm-up

Dynamic warm-up – 3 movements x 2 at 25 yards each.

Main set

  • Broad Jumps. Crank 4 maximum effort broad jumps. Rest 2 minutes. Repeat 3 sets.
  • 5 Wall Squats. Then, 10 Single Arm Sand bag Squats. Then, accumulate 60s in a lunge position on each side side. Fully recover. Repeat 3 sets.
  • 50′ Reverse Bear Crawls. Fully recover. Repeat 3 sets. If you cannot make 50′ without discomfort crawl as far as you can, then “rescue” yourself by Power Skipping the remaining distance.
  •  Finisher Circuit: 2 sets of 30 Burpees.

Cool down

Stretch

SUPER Required Equipment:  Sandbag, Pull Up bar, Suspension Trainer, Kettlebells

WOD-Level-Rec-Super


Joe Di Stefano

Joe DiStefano, "Joe Di", is the Fitness & Training Director at Spartan Race and is the Project Manager of the Spartan Coaching program. For more information about Joe, plus all his updates on training, fitness, nutrition, and longevity, Follow Joe Di on Facebook! AROO!

Joe Di Stefano - Fitness Blogger - Spartan Race

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