Monday, July 16, 2012

Posted: July 13, 2012 in WOD
Tags: , ,

WEEK 1: Day: 1

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

ME Upper Body:
Close Grip Bench Press (Bands or Chains Optional): Find 1RM

Choose 1 of the following Options:

RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise

Or:

MetCon:
“Helen”
3 Rounds For Time:

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

Post time to comments:

RE Upper Body:
Triceps Exercise
Shoulders Exercise

Comments
  1. bearjbk says:

    WEEK 1: Day: 1 Sun July 8 (I decided to change my days around and go with Sun, Tues, Wed, Fri)

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

    ME Upper Body:
    Close Grip Bench Press w/ Chains Find 1RM
    315×1, 325xFail (Realized at end that chains weren’t set right and even at bottom still had about 1/3-1/2 chain wt on bar.)

    RE Upper Body:
    Dumbbell Rollbacks: 4×5 (50X10, 55X8, 60X5,5)
    B1: Dumbbell Rows: 3×10 (100X12, 12, 12)
    B2: Dumbbell Bench Press: 3×10 (100X12, 11,10)

    MetCon: (too hot in my garage in phx! Will do metcons on Tues with DE LB, and Wed with DE UB in am before work)

  2. Paulo Santos says:

    WEEK 1: Day: 1

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

    ME Upper Body:
    Close Grip Bench Press: Find 1RM
    185#
    195# Fail (couldn’t fully lockout)

    RE Upper Body:
    Dips: 3xMax Reps (10,10,10)

    MetCon:
    “Helen”
    3 Rounds For Time:

    400 Meter Run
    21 Kettlebell Swings 1 Pood
    12 Pullups

    Post time to comments:
    12:38 minutes (1 Pood)
    Took it easy today. Ran 4.5 miles yesterday.

  3. ceriksen1980 says:

    WEEK 1: Day: 1

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

    ME Upper Body:
    Close Grip Bench Press (Bands or Chains Optional): Find 1RM
    185#

    Choose 1 of the following Options:

    RE Upper Body:
    Dumbbell Rollbacks: 3×10 (#)
    Dumbbell Rows: 3×10 (#)
    Dumbbell Bench Press: 3×10 (#)

    Or:

    RE Upper Body:
    Dumbbell Rollbacks: 3×10 25’s
    Dumbbell Bench Press: 3×8 70’s

    MetCon:
    “Helen”
    3 Rounds For Time:

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

    Post time to comments: 11:05

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