Deutschexpand_more

Spartan WOD 10

nach jeffengel

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Zusammenfassung

  • event_availableSeptember 7th, 2017
  • schedule29 minutes
  • equalizer28 sets,  599 reps
  • fitness_center59400 lbs

1. Push-ups

  • Set 1: 50 x 120 lbs
  • Set 2: 25 x 140 lbs
  • Set 3: 25 x 140 lbs
  • Set 4: 28 x 140 lbs
  • Set 5: 25 x 120 lbs

Total: 19920 lbs

2. Pull-ups

  • Set 1: 12 x 180 lbs
  • Set 2: 12 x 180 lbs
  • Set 3: 12 x 180 lbs
  • Set 4: 10 x 180 lbs

Total: 8280 lbs

3. Close grip tricep extension

  • Set 1: 20 x 40 lbs
  • Set 2: 20 x 40 lbs
  • Set 3: 20 x 40 lbs

Total: 2400 lbs

4. Dips

  • Set 1: 15 x 180 lbs
  • Set 2: 15 x 180 lbs
  • Set 3: 15 x 180 lbs
  • Set 4: 15 x 180 lbs

Total: 10800 lbs

5. Upright rows

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs

Total: 3000 lbs

6. Hanging leg raise

  • Set 1: 20 x 75 lbs
  • Set 2: 20 x 75 lbs

Total: 3000 lbs

7. Planks

  • Set 1: 30 x 75 lbs
  • Set 2: 60 x 75 lbs
  • Set 3: 30 x 75 lbs
  • Set 4: 30 x 75 lbs

Total: 11250 lbs

8. Smash ball OH throw

  • Set 1: 10 x 25 lbs

Total: 250 lbs

9. Smash ball oblique throw

  • Set 1: 20 x 25 lbs

Total: 500 lbs