Spartan WOD 3

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

May 15th, 2017
50 minutes
49 sets, 1072 reps
111940 lbs

1. Burpee

Set 1: 9 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 11 x 180 lbs
Set 4: 10 x 180 lbs

Total: 7200 lbs

2. Push-ups

Set 1: 18 x 140 lbs
Set 2: 22 x 140 lbs
Set 3: 30 x 120 lbs
Set 4: 30 x 120 lbs

Total: 12800 lbs

3. Squats

Set 1: 27 x 120 lbs
Set 2: 27 x 120 lbs
Set 3: 30 x 120 lbs
Set 4: 30 x 120 lbs

Total: 13680 lbs

4. Pull-ups

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. Box jumps

Set 1: 18 x 220 lbs
Set 2: 18 x 220 lbs
Set 3: 18 x 220 lbs
Set 4: 18 x 220 lbs

Total: 15840 lbs

6. Planks

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

Total: 20400 lbs

7. Bicep curls

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 80 lbs
Set 4: 8 x 90 lbs
Set 5: 10 x 70 lbs
Set 6: 10 x 60 lbs
Set 7: 10 x 70 lbs

Total: 5600 lbs

8. Abs

Set 1: 25 x 75 lbs
Set 2: 25 x 75 lbs
Set 3: 25 x 75 lbs
Set 4: 25 x 75 lbs
Set 5: 25 x 75 lbs
Set 6: 25 x 75 lbs
Set 7: 25 x 75 lbs
Set 8: 25 x 75 lbs
Set 9: 25 x 75 lbs
Set 10: 25 x 75 lbs
Set 11: 25 x 75 lbs
Set 12: 25 x 75 lbs

Total: 22500 lbs

9. Shoulder press

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 50 lbs

Total: 2040 lbs

10. In & out shoulder raise

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs

Total: 1080 lbs

Name

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