Posts Tagged ‘500m Row’

Friday, March 9, 2012

Posted: March 9, 2012 in MetCon
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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 (#)

Thursday, January 12, 2012

Posted: January 12, 2012 in MetCon
Tags: ,

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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