Spartan WOD 4

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

May 31st, 2017
46 minutes
44 sets, 1059 reps
124420 lbs

1. Dead arm hang

Set 1: 100 x 180 lbs
Set 2: 60 x 180 lbs
Set 3: 45 x 180 lbs
Set 4: 40 x 180 lbs

Total: 44100 lbs

2. Push-ups

Set 1: 20 x 140 lbs
Set 2: 20 x 140 lbs
Set 3: 20 x 140 lbs
Set 4: 20 x 140 lbs

Total: 11200 lbs

3. Squats

Set 1: 15 x 150 lbs
Set 2: 15 x 150 lbs
Set 3: 15 x 150 lbs
Set 4: 15 x 150 lbs

Total: 9000 lbs

4. Pull-ups

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

Total: 7200 lbs

5. Broad jumps

Set 1: 10 x 220 lbs
Set 2: 10 x 220 lbs
Set 3: 10 x 220 lbs
Set 4: 10 x 220 lbs

Total: 8800 lbs

6. Chair dips

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

Total: 6000 lbs

7. Planks

Set 1: 50 x 75 lbs
Set 2: 50 x 75 lbs
Set 3: 50 x 75 lbs
Set 4: 50 x 75 lbs

Total: 15000 lbs

8. Sit-ups

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 85 lbs
Set 10: 25 x 75 lbs

Total: 19000 lbs

9. Bicep curls

Set 1: 10 x 80 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 60 lbs
Set 5: 12 x 60 lbs
Set 6: 12 x 50 lbs

Total: 4120 lbs

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