Spartan WOD 3-1

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

January 14th, 2019
53 minutes
39 sets, 947 reps
107910 lbs

1. Lateral shuffle

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

Total: 9000 lbs

2. Band pull aparts

Set 1: 15 x 40 lbs
Set 2: 15 x 40 lbs
Set 3: 15 x 40 lbs
Set 4: 15 x 40 lbs

Total: 2400 lbs

3. Band squat jumps

Set 1: 13 x 250 lbs
Set 2: 14 x 250 lbs
Set 3: 15 x 250 lbs
Set 4: 17 x 250 lbs

Total: 14750 lbs

4. Plank up-downs

Set 1: 24 x 75 lbs
Set 2: 20 x 75 lbs
Set 3: 20 x 75 lbs
Set 4: 20 x 75 lbs

Total: 6300 lbs

5. Push-ups

Set 1: 40 x 130 lbs
Set 2: 25 x 130 lbs
Set 3: 25 x 150 lbs
Set 4: 25 x 130 lbs
Set 5: 25 x 150 lbs
Set 6: 36 x 130 lbs

Total: 23880 lbs

6. Rowing

Set 1: 60 x 85 lbs
Set 2: 68 x 85 lbs
Set 3: 70 x 85 lbs
Set 4: 70 x 85 lbs

Total: 22780 lbs

7. Romanian Dead Lift

Set 1: 12 x 115 lbs
Set 2: 12 x 115 lbs
Set 3: 12 x 115 lbs
Set 4: 12 x 115 lbs

Total: 5520 lbs

8. Burpee over barbell

Set 1: 12 x 220 lbs
Set 2: 12 x 220 lbs
Set 3: 12 x 220 lbs
Set 4: 12 x 220 lbs

Total: 10560 lbs

9. Sit ups

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
Set 4: 12 x 100 lbs

Total: 4800 lbs

10. Lateral leap squat

Set 1: 36 x 220 lbs

Total: 7920 lbs

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