Bench Press and Pullups then Lunges, Pushups and Bent Over Rows

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6 rounds, rest 20 seconds between exercises, 90 seconds between rounds

  • 5 x Bench Press @ 65% + 8 x Strict Pullups
  • 3 x Bench Press @ 75% + 7 x Strict Pullups
  • 1 x Bench Press @ 85% + 6 x Strict Pullups
  • 5 x Bench Press @ 75% + 5 x Strict Pullups
  • 3 x Bench Press @ 85% + 5 x Strict Pullups
  • 1 x Bench Press @ 95% + 5 x Strict Pullups

Then taken from a Street Partking instagram WOD.

3 rounds for time

  • 30 x Dumbbell Farmer Reverse Lunge @ 18kg
  • 30 x Pushups
  • 30 x Dumbbell Bent Over Rows @ 18kg

Results: Bench Press 165-175-185-175-185-205lbs. Metcon 15:14.

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2 Responses to Bench Press and Pullups then Lunges, Pushups and Bent Over Rows

  1. pmeyer says:
    22/05/2020 at 07:23

    PM, 22.5.20: Bench: 50/60/70/65/75/80kg. Metcon 12:38 (with 18kg DB bent over rows per hand)

  2. pmeyer says:
    11/05/2020 at 08:30

    After 8 weeks lockdown, my gym reopened today 🙂
    startet with part two: 10.03 (did 15 DB bent over rows left, 15 DB bent over rows right)
    Bench: 50/60/65/70/75/60kg