3 RFT:
500m Row
15 Glute Hamstring Raise
10 Pullup
Post time to comments:
Advertisements
Posts Tagged ‘500m Row’
1
AMRAP 20:
500m Row
20 Kettlebell Swing (1.5/1 Pood)
Post total number of rounds to comments:
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
Post time to comments:
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
Post time and loads to comments:
Warm-up:
MetCon:
AMRAP 20:
20 Kettlebell Swing 1.5/1 Pood
500m Row
Post total number of rounds to comments:
Thursday: 121018 (4-7)
Posted: October 8, 2012 in MetConTags: 500m Row, Air Squat, Burpee, Ring Dip, Strict Pullup
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
Post time to comments:
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″
Post time to comments:
RE Lower Body:
Glute/Hamstrings/Lower Back Exercise
