Deutschexpand_more

Spartan WOD 9

nach jeffengel

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Zusammenfassung

  • event_availableAugust 17th, 2017
  • schedule28 minutes
  • equalizer30 sets,  636 reps
  • fitness_center65200 lbs

1. Burpee

  • Set 1: 20 x 180 lbs

Total: 3600 lbs

2. Push-ups

  • Set 1: 40 x 120 lbs
  • Set 2: 20 x 120 lbs
  • Set 3: 25 x 140 lbs
  • Set 4: 25 x 140 lbs
  • Set 5: 25 x 120 lbs
  • Set 6: 25 x 120 lbs

Total: 20200 lbs

3. Bent Over Row with Barbell

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 90 lbs
  • Set 4: 15 x 90 lbs

Total: 5400 lbs

4. Tricep extension

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs

Total: 3240 lbs

5. Dips

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

Total: 7560 lbs

6. Upright rows

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs

Total: 2250 lbs

7. Hanging leg raise

  • Set 1: 15 x 75 lbs
  • Set 2: 15 x 75 lbs
  • Set 3: 15 x 120 lbs

Total: 4050 lbs

8. Pull-ups

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

Total: 5400 lbs

9. Planks

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

Total: 13500 lbs