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Spartan WOD 9-1

nach jeffengel

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Zusammenfassung

  • event_availableMarch 4th, 2019
  • schedule39 minutes
  • equalizer35 sets,  640 reps
  • fitness_center93150 lbs

1. Smash ball OH throw

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 50 lbs

Total: 1500 lbs

2. Lateral cross overs

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs
  • Set 3: 20 x 120 lbs

Total: 7200 lbs

3. Banded anti-rotation

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs

Total: 3000 lbs

4. Bulgarian split squat

  • Set 1: 20 x 220 lbs
  • Set 2: 20 x 220 lbs
  • Set 3: 20 x 220 lbs
  • Set 4: 20 x 220 lbs
  • Set 5: 20 x 220 lbs

Total: 22000 lbs

5. Decline pushup

  • Set 1: 20 x 160 lbs
  • Set 2: 20 x 160 lbs
  • Set 3: 20 x 160 lbs
  • Set 4: 20 x 160 lbs
  • Set 5: 20 x 160 lbs
  • Set 6: 40 x 130 lbs

Total: 21200 lbs

6. TRX Back rows

  • Set 1: 10 x 165 lbs
  • Set 2: 10 x 165 lbs
  • Set 3: 10 x 165 lbs
  • Set 4: 10 x 165 lbs
  • Set 5: 10 x 165 lbs

Total: 8250 lbs

7. 1-leg RDL

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs
  • Set 3: 20 x 120 lbs
  • Set 4: 20 x 120 lbs
  • Set 5: 20 x 120 lbs

Total: 12000 lbs

8. Air Bike

  • Set 1: 20 x 180 lbs
  • Set 2: 20 x 180 lbs
  • Set 3: 20 x 180 lbs
  • Set 4: 20 x 180 lbs
  • Set 5: 20 x 180 lbs

Total: 18000 lbs