Spartan WOD 3-4

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

January 17th, 2019
24 minutes
27 sets, 759 reps
68380 lbs

1. Pull-up

Set 1: 13 x 182 lbs
Set 2: 12 x 182 lbs
Set 3: 10 x 182 lbs

Total: 6370 lbs

2. Mountain climbers

Set 1: 57 x 75 lbs
Set 2: 62 x 75 lbs
Set 3: 64 x 75 lbs

Total: 13725 lbs

3. Sled pull

Set 1: 54 x 85 lbs
Set 2: 54 x 85 lbs
Set 3: 54 x 85 lbs

Total: 13770 lbs

4. Reverse Grip Bent Over Barbell Rows

Set 1: 20 x 95 lbs
Set 2: 18 x 95 lbs
Set 3: 19 x 95 lbs

Total: 5415 lbs

5. Push press

Set 1: 12 x 65 lbs
Set 2: 12 x 65 lbs
Set 3: 12 x 65 lbs

Total: 2340 lbs

6. Sprints

Set 1: 30 x 120 lbs
Set 2: 30 x 120 lbs
Set 3: 30 x 120 lbs

Total: 10800 lbs

7. Bicep Curls with Barbell

Set 1: 14 x 60 lbs
Set 2: 13 x 60 lbs
Set 3: 13 x 60 lbs

Total: 2400 lbs

8. Close grip tricep extension

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs

Total: 2160 lbs

9. Rope climb

Set 1: 40 x 95 lbs
Set 2: 40 x 95 lbs
Set 3: 40 x 95 lbs

Total: 11400 lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined