SWOD: Bench warm up. Warm up sufficiently, working to moderate 1 rep weight.
Metcon: "Lynne"
5 rounds for max reps. There is NO time component to this WOD.
-Bodyweight bench press (e.g., same amount on bar as you weigh)
-pullups
Perform as many reps possible on bench press. Upon completion of the reps, immediately head to the pull up bar and complete as many reps possible without coming off the bar. Rest anywhere between 3-5 minutes (give or take waiting for others to finish on the bench press) and repeat 4 more times.
Post weights and reps to comments.
SWOD: 5 rounds for max reps of:
ReplyDelete60 lb Bench Press-5,5,5,5,5
Band Pull Ups-10,8,7,7,7
swod 34rep @ 145 and 61 pull-ups
ReplyDeleteSWOD: 5 rounds for max reps of:
ReplyDelete135 lb Bench Press- 20 / 16 / 8 / 7 / 3
Band Pull Ups
SWOD 5 rounds for max reps of
ReplyDelete75lb bench press- 10 / 6 / 3 / 4 / 5
jumping pull ups- 10 / 4 / 7 / 5 / 5
SWOD 5 rounds for max reps of
ReplyDelete85lb bench press- 13 / 12 / 10 / 11 / 8
regular pull ups- 3 / 3 / 3 / 2 / 2
SWOD: Lynne 5 rounds for max reps of
ReplyDelete55# bench press 15/13/13/13/12
kipping pullups 7/5/5/5/5
SWOD: 5 rounds max reps of
ReplyDeleteBench Press: 65lb 12, 13, 10, 10, 8
Pullups: 4, 6, 4, 3, 3
SWOD: 5 rounds max reps of
ReplyDeleteBench Press: 95:9 75:20,16,17,13
Pullups: 3,3,2,2,2
SWOD: 5 rounds max reps of
ReplyDeletebench : 50lbs 11,11,40lbs 20,20
pull ups 3,3,3,3,3
SWOD: 5 rounds max reps of
ReplyDeleteBench Press: 50:20, 10, 10, 5, 4
Pullups: 10, 8, 7, 5, 4
For some reason this workout was confusing...but I think it was just me??
ReplyDeleteBench press: 85x2, 75x5x5
Kipping pullups: 3, 2, 2, 2, 2
And I still think "Lynne" is a total dude workout
even though Craig said it's named after a girl. Kudos to the girl who can bench press her own body weight !! Not counting Nicole, of course ;)
CFFB WOD...
ReplyDeleteSWOD:
-Box Squat 65% of 1rm (275#) for 10x2 with :45 rest
-Shoulder Press 165x5, 175x5, 175x5
Metcon:
"The Volkswagen"
21-15-9 reps of:
-Bodyweight Bench Press (I used 240#)
-Pull Ups
Time: 12:34.
SWOD BENCH 225,5 205,9,7,6,5 PUS KIP 5,5,5,5,4
ReplyDeleteBENCH PRESS: @255 5,6,6,5,4
ReplyDeletePULLUPS: 6,6,7,5,6
BENCH PRESS: 190# 6,5,5,4,4,
ReplyDeleteKIPPING PUS: 11,11,9,10,9
SWOD: Bench Press 125lbs 7,5,4,5,5
ReplyDeleteGodd thing I only way 125lbs...LOL
Pull Ups: 10,10,8,9,8
Bench 75lbs 15, 12, 10, 9, 7
ReplyDeleteKPU 7,7,7,7,5
SWOD: 20 minutes of headstands, free handstands, and handstand walks
ReplyDeleteDWOD:
9 Clean and Jerks
1 Full Gasser
6 C & J
1/2 Gasser
3 C & J
1/4 Gasser
11:08 w/ 235 # C & J's
Good Job on the "Dude" Workout everyone! And John A, looks like you put on 5 lbs!
SWOD: 20 minutes of mat work in a wrestling format. Leg shoots, sit outs, hip movements, rolls, and spralls.
ReplyDeleteDWOD:
9 Clean and Jerks
1 Full Gasser
6 C & J
1/2 Gasser
3 C & J
1/4 Gasser
10:03 w/ 135 # C & J's
swow: 5 Rd's max rep
ReplyDeletebench, 75Lbs20 95Lbs,10,10,6,10
pull up, 4,4,4,3,3.
@ Craig tell John A that's what happens when you leave the morning crew.
SWOD: Clean and Jerk 1 RM @ 125
ReplyDeleteMetCon: "Annie"
50-40-30-20-10
Double-unders
Sit-ups
Time: 7:58
5 rounds of 275 5,5,4,4,4 Kipping Pull Ups 3,3,3,3,2
ReplyDeleteMy Knees needed a day like this.
5 rounds B/P @ 165 3,3,2,2,2
ReplyDeleteKipping p/u's 18,20,21,20,16
Bench Press: 65x13, 85x2, 75x6, 75x7, 75x6
ReplyDeleteJumping pull ups: 10, 10, 10, 10, 10
Bench Press 95x5,10,10,8,7
ReplyDeleteJumping PU 14,15,16,17,12
BP 170 lbs. 3,2,2,3,4
ReplyDeletePU 3,3,3,3,3
Bench Press: 175x5,5,2,2,1
ReplyDeletePullups: 18, 15, 13, 15, 13
SWOD: Bench Warm up: 1RM 245#
ReplyDeleteWOD: 135# 31,21,18,11,12
Jumping PU 18,14,13,11,16
Awesome! I love benching!
Bench Press: 55#x10,13,14,8,4
ReplyDeleteJumping Pull Ups: 10,10,8,6,9
SWOD: Bench Warm up: 3x 75#
ReplyDeleteWOD:
Bench Press: 65# x10,14,9,9,6
Jumping Pull Ups: 15,12,13,13,10
SWOD: Bench Warm up
ReplyDeleteWOD:
Bench Press: 185# 3, 3, 2, 3
Kipping Pull Ups: 19, 13, 13, 8
SWOD: Bench 210
ReplyDeleteMetcon: 185 3,4,3,4,3 21 pullupsx5