Friday, July 20, 2012

Posted: July 13, 2012 in MetCon
Tags: ,

WEEK 1: Day: 5

Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:

ME Lower Body:
Free Squats (Bands or Chains Optional): Find 1RM

Choose 1 of the following Options:

RE Lower Body:
Hamstring Exercise
Lower Back Exercise
Quads Exercise

Or:

MetCon:
3 Rounds For Time:

500 Meter Row
10 Wall Ball Throws 20/15#
10 Box Jumps 24/20″

Post time to comments:

RE Lower Body:
Glute/Hamstrings/Lower Back Exercise

Comments
  1. ceriksen1980 says:

    WEEK 1: Day: 4

    Warm-up:
    Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

    ME Lower Body:
    Free Squats (Bands or Chains Optional): Find 1RM
    305# w/ bands up

    RE Lower Body:
    Hamstring Exercise – seated hamstring curls w/ minibands 4 sets of 20

    Lower Back Exercise – banded good mornings 4 sets of 20

    MetCon:
    3 Rounds For Time:

    500 Meter Row
    10 Wall Ball Throws 20/15#
    10 Box Jumps 24/20″

    Post time to comments: 11:00

  2. Paulo Santos says:

    WEEK 1: Day: 4

    Warm-up:
    Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

    ME Lower Body:
    Free Squats (Bands up): Find 1RM
    355#
    370# fail

    RE Lower Body:
    Good Mornings (Bands Up): 3×10 (185)

    MetCon:
    3 Rounds For Time:

    500 Meter Row
    10 Wall Ball Throws 20/15#
    10 Box Jumps 24/20″

    Post time to comments:
    09:58 minutes RX

    Optional Post WOD:
    Dumbbell Curls: 3×10 (25#)

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