Spartan WOD 9-3

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

March 6th, 2019
1 h
35 sets, 506 reps
61934 lbs

1. Box jump overs

Set 1: 8 x 220 lbs
Set 2: 8 x 220 lbs
Set 3: 8 x 220 lbs

Total: 5280 lbs

2. Smash ball windmill

Set 1: 8 x 50 lbs
Set 2: 8 x 50 lbs
Set 3: 8 x 50 lbs

Total: 1200 lbs

3. Kettlebell swing

Set 1: 8 x 56 lbs
Set 2: 8 x 56 lbs
Set 3: 8 x 56 lbs

Total: 1344 lbs

4. Drop squat off box

Set 1: 8 x 120 lbs
Set 2: 8 x 120 lbs
Set 3: 8 x 120 lbs

Total: 2880 lbs

5. Step Ups with Dumbbells

Set 1: 20 x 185 lbs
Set 2: 20 x 185 lbs
Set 3: 20 x 185 lbs
Set 4: 20 x 150 lbs

Total: 14100 lbs

6. Suitcases

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

Total: 9600 lbs

7. Bent Over Row with Dumbbell

Set 1: 10 x 112 lbs
Set 2: 10 x 112 lbs
Set 3: 10 x 112 lbs
Set 4: 10 x 112 lbs

Total: 4480 lbs

8. Hollow rocker

Set 1: 20 x 100 lbs
Set 2: 20 x 100 lbs
Set 3: 20 x 100 lbs
Set 4: 20 x 100 lbs

Total: 8000 lbs

9. Push-press

Set 1: 10 x 75 lbs
Set 2: 10 x 65 lbs
Set 3: 10 x 65 lbs

Total: 2050 lbs

10. Push-ups

Set 1: 40 x 130 lbs
Set 2: 20 x 130 lbs
Set 3: 20 x 130 lbs
Set 4: 20 x 130 lbs

Total: 13000 lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined