Spartan WOD 11-3

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

March 13th, 2019
54 minutes
47 sets, 712 reps
77970 lbs

1. 1-leg glute bridge

Set 1: 16 x 100 lbs
Set 2: 16 x 100 lbs
Set 3: 18 x 100 lbs
Set 4: 16 x 100 lbs
Set 5: 16 x 100 lbs

Total: 8200 lbs

2. Bird dog plank

Set 1: 20 x 75 lbs
Set 2: 20 x 75 lbs
Set 3: 20 x 75 lbs
Set 4: 20 x 75 lbs
Set 5: 20 x 75 lbs

Total: 7500 lbs

3. 1-arm windmill

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs
Set 5: 10 x 25 lbs

Total: 1250 lbs

4. Yoga push-ups

Set 1: 10 x 130 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 130 lbs
Set 4: 10 x 130 lbs
Set 5: 10 x 130 lbs
Set 6: 50 x 130 lbs

Total: 13000 lbs

5. Squat reach

Set 1: 10 x 120 lbs
Set 2: 10 x 120 lbs
Set 3: 10 x 120 lbs
Set 4: 10 x 120 lbs
Set 5: 10 x 120 lbs

Total: 6000 lbs

6. Scapular punches

Set 1: 20 x 30 lbs
Set 2: 20 x 30 lbs
Set 3: 20 x 30 lbs

Total: 1800 lbs

7. Jumping pull-ups

Set 1: 10 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 10 x 180 lbs

Total: 5400 lbs

8. Step Ups with Dumbbells

Set 1: 20 x 160 lbs
Set 2: 20 x 160 lbs
Set 3: 20 x 160 lbs

Total: 9600 lbs

9. TRX Back rows

Set 1: 10 x 165 lbs
Set 2: 10 x 165 lbs
Set 3: 10 x 182 lbs

Total: 5120 lbs

10. Alt side lunges

Set 1: 10 x 150 lbs
Set 2: 10 x 150 lbs
Set 3: 10 x 150 lbs

Total: 4500 lbs

11. Hollow rocker

Set 1: 30 x 100 lbs
Set 2: 30 x 100 lbs
Set 3: 30 x 100 lbs

Total: 9000 lbs

12. Squat jumps

Set 1: 10 x 220 lbs
Set 2: 10 x 220 lbs
Set 3: 10 x 220 lbs

Total: 6600 lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined