Friday, March 9, 2012

Posted: March 9, 2012 in MetCon
Tags: , ,

ME Lower Body:
Deadlifts: Find 1RM

Compare to: Friday, December 23, 2011

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20 (reps)
A2: Back Extensions: 3×15-20 ()

MetCon:
3 rounds for time:

500 Meter Row
20 Wall Ball Throws 20#
20 Situps

Post time to comments:

Post WOD:
A1: EZ-Bar Curls: 3×8-12 (#)
A2: Dumbbell Reverse Wrist Curls: 3×8-12 (#)

Comments
  1. Paulo Santos says:

    ME Lower Body:
    Deadlifts: Find 1RM
    365#
    375# couldn’t fully lock out
    385# fail

    Compare to: Friday, December 23, 2011

    Assistance:
    A1: Seated Hamstring Curls with Bands: 3×15-20 (20,20,15 reps)
    A2: Back Extensions: 3×15 (25#)

    MetCon:
    3 rounds for time:

    500 Meter Row
    20 Wall Ball Throws 20#
    20 Situps

    Post time to comments:
    16:23 minutes (RX)

    Post WOD:
    A1: EZ-Bar Curls: 3×8-12 (#)
    A2: Dumbbell Reverse Wrist Curls: 3×8-12 (#)

  2. RWP says:

    ME Lower Body:
    Deadlifts: Find 1RM
    275#
    285# failed all 4 tries

    Compare to: Friday, December 23, 2011

    Assistance:
    A1: Seated Hamstring Curls with Bands: 3×20
    A2: Back Extensions: 3×10

    MetCon:
    3 rounds for time:

    500 Meter Row
    20 Wall Ball Throws 20#
    20 Situps

    Post time to comments:
    14:08 minutes (RX)

    Post WOD:
    A1: Concentrated Dumbell Curls: 3×10 (25#)
    A2: Hammer Curls: 3×10 (25#)

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