Posts Tagged ‘workout of the day’

SPC Workout of the Day (W.O.D.)

May 31, 2010

Try this high intensity endurance workout consisting of a combination of strength, cardio, and bodyweight exercises.

After a 10 minute warm-up consisting of light aerobic conditioning followed by dynamic stretching, try the following workout.

– Forward walking lunges (90lbs men / 50lbs women). 15 . 15 . 15 . 15 . 15 . 15

Complete the following 5 rounds for time.

– 200m run (if you don’t have 200m of running space, measure the length of the workout area and complete as many lengths as it takes to complete 200m

– 8 deadlifts (70% of max)

– 8 Burpees (chest must touch the floor on the way down, on the way up both feet must leave the floor and hands clap overhead for the rep to count)

SPC’s  WOD top 3 times.

Men

1) Dr. Spina – 12.29

2) Marcel – 12:38

3) Brian – 13.56

Women

1) Rina – 14.13

2) Lali – 14.56

3) Sara – 15.51

Advertisements