Spartan training WOD I found on Instagram.
Three rounds for time
Then 5 rounds of
For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.
Results: For the first part 5:09.
| Day | Movement Class | Exercises | Priority |
| Monday | WM | Deadlift Kettlebell Swings | Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Split Squats | Task |
| Friday | W | Strict Press | Task |
| Saturday | – | – | – |
| Sunday | G | Practice Handstands | Task |
| Day | Movement Class | Exercises | Priority |
| Monday | MGW | Pullups Burpees Snatches | Task |
| Tuesday | – | – | – |
| Wednesday | M | Run | Task |
| Thursday | WM | Dumbbell Clean Dumbbell Push Press Burpees | Time |
| Friday | MG | TRX Atomic Pushups Kettlebell Swings Box Jumps | Task |
| Saturday | M | Run | Task |
| Sunday | – | – | – |
Take 15-20 minutes and work up to a heavy
Then 5 rounds for time
Results: For the strict press ended up at 155lbs (new 1RM). Rep scheme was 5-3-3-3-1-1-1. Really felt it in my lower back like it was cramping or really fatigued. Nothing a little stretching didn’t fix, but something to work on. Metcon 12:57.
Travelling WOD…
3 rounds
Then AMRAP in 12 minutes of
Results: Metcon 8 rounds plus 16 reps.
Three rounds (taken from CF Invictus WOD from February 25)
Then 5 rounds for time
Results: Deadlifts 185-205-225. Metcon in 8:39.