Spartan WOD 9

nach jeffengel

Einstellungen

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Zusammenfassung

  • event_availableAugust 21st, 2017
  • schedule52 minutes
  • equalizer42 sets,  1081 reps
  • fitness_center111100 lbs

1. Burpee

  • Set 1: 20 x 180 lbs
  • Set 2: 15 x 180 lbs

Total: 6300 lbs

2. Bear crawl

  • Set 1: 25 x 120 lbs
  • Set 2: 25 x 120 lbs

Total: 6000 lbs

3. Push-ups

  • Set 1: 50 x 120 lbs
  • Set 2: 50 x 120 lbs
  • Set 3: 25 x 140 lbs
  • Set 4: 25 x 140 lbs
  • Set 5: 25 x 140 lbs
  • Set 6: 25 x 120 lbs

Total: 25500 lbs

4. Hollow hold

  • Set 1: 45 x 75 lbs
  • Set 2: 50 x 75 lbs
  • Set 3: 45 x 75 lbs

Total: 10500 lbs

5. Tricep extension

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 15 x 60 lbs

Total: 3300 lbs

6. Bent Over Row with Barbell

  • Set 1: 16 x 100 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs

Total: 4600 lbs

7. Dips

  • Set 1: 16 x 180 lbs
  • Set 2: 15 x 180 lbs
  • Set 3: 15 x 180 lbs

Total: 8280 lbs

8. Hanging leg raise

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

Total: 4500 lbs

9. Pull-ups

  • Set 1: 15 x 180 lbs
  • Set 2: 12 x 180 lbs
  • Set 3: 12 x 180 lbs

Total: 7020 lbs

10. Planks

  • Set 1: 60 x 75 lbs
  • Set 2: 60 x 75 lbs
  • Set 3: 60 x 75 lbs

Total: 13500 lbs

11. Box jumps

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

Total: 6600 lbs

12. 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

Total: 15000 lbs