Obstacle Race Training-12/12/12

Today I worked out after work and lucked out with a 50 degree training setting. Though it was cold, I was able to get warmed up quickly. Today was a track work out at the local obstacle course. The army post has a quarter mile track with the following 14 obstacles:

·        Eight foot tall ladder obstacle to climb over

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Tire trot

·        Rings (monkey bars)

·        Five foot wall

·        Rings

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

·        Incline sit ups

·        Incline rings

·        Parallel bars

·        Rope climb

·        Balance obstacle

·        Monkey bars

·        Chin up bars (1^st time five Pull-ups/2^nd time five chin-ups)

Began workout in the gym with:

·        Dumbbell farmer carry for 30 yards, three cycles with 60, 55 and 60 pounds

·        10 dumbbell burpees with 2 x 20 lbs dumbbells

·        Once cycle of one arm dumbbell farmer carry with 60 lbs.

Move to the track for a four mile run:

Start with a half mile warm up (2 laps)

Run six laps as follows:

Do two obstacles then  a lap, sprinting on the straightaway and jogging on the curves

After four laps do three obstacles for the final two laps

Run the next six laps in the same manner

By now all obstacles should have been completed twice.

Finish with a two lap cool down.