Thursday, May 3, 2012

Posted: May 3, 2012 in WOD
Tags: , ,

WEEK 2: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 40%x3x9 (#)

Assistance:
A1: Face Pulls: 3×8-12 (#)
A2: Cable Bent Over Triceps Extensions: 3×8-12 (#)
A3: Cable Crunches: 3×15-20 (#)

MetCon:
“Helen”
3 Rounds For Time:

400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

Post time to comments:

Comments
  1. Paulo Santos says:

    WEEK 2: Day: 3

    RE Upper Body:
    Bench Press @55% of 1RM:
    5 sets of 10 (115#)

    Assistance 1:
    A1: Face Pulls: 3×8 (140#)
    A2: Lat Pulldowns: 3×10 (100#)
    B1: Cable Bent Over Triceps Extensions: 3×8 (100#)
    B2: Cable Crunches: 3×15 (150#)

  2. dianelopez06 says:

    Upper part of the body will really develop with this great post!

  3. RWP says:

    RE Upper Body:
    Bench Press @55% of 1RM:
    5 sets of 10 (140#)

    Assistance 2:
    A1: Face Pulls: 3×12 (80#)
    A2: Cable Bent Over Triceps Extensions: 3×12 (110#)
    A3: Cable Crunches: 3×15 (130#)

    MetCon:
    “Helen”
    3 Rounds For Time:

    400 Meter Run
    21 Kettlebell Swings 1.5 Pood
    12 Pullups

    Post time to comments:
    11:56 minutes (RX)

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