3 RFT:
500m Row
15 Glute Hamstring Raise
10 Pullup
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Posts Tagged ‘500m Row’
June 14, 2019
Posted: June 13, 2019 in UncategorizedTags: 500m Row, Glute Hamstring Raises, Pull-ups
1
AMRAP 20:
500m Row
20 Kettlebell Swing (1.5/1 Pood)
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Warm-up:
Warm-up:
10 Minute Easy Row
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
MetCon:
5 RFT:
Weightlifting: 3 Clean + Jerk (185/95#)
Monostructural: 500m Row
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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Row
Warm-up:
Strength:
Thruster: Work up to x5 @9 RPE
MetCon:
3 RFT:
5 Thruster (Use 90% of above)
500m Row
10 Ring Dip
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Warm-up:
MetCon:
AMRAP 20:
20 Kettlebell Swing 1.5/1 Pood
500m Row
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Thursday: 121018 (4-7)
Posted: October 8, 2012 in WODTags: 500m Row, Air Squats, Burpees, Ring Dips
WEEK 4: Day: 7
Skill Practice:
Kipping Ring Dip Practice.
Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:
MetCon:
For time:
500 Meter Row
50 Slam Balls 20/15#
400 Meter Row
40 Air Squats
300 Meter Row
30 Burpees
200 Meter Row
20 Ring Dips
100 Meter Row
10 Strict Pullups
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Kipping Ring Dip Tutorial:
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″
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RE Lower Body:
Glute/Hamstrings/Lower Back Exercise
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
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Post WOD:
A1: EZ-Bar Curls: 3×8-12 (#)
A2: Dumbbell Reverse Wrist Curls: 3×8-12 (#)
DE Upper Body:
Speed Bench @40% of 1RM (With Minibands Double Wrapped): 9 sets of 3
Assistance:
A1: Incline Dumbbell Press: 3×8-12 (#)
A2: Seated Cable Rows: 3×8-12 (#)
A3: Triceps Pushdowns: 3×8-12 (#)
MetCon:
3 Rounds of:
500 Meter Row
20 GHD Situps
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