5 rounds
- 2 x Bench Press @ 100% of 2RM
- 6 x Weighted Pullup @ 13kg
Then 3 rounds
- 8 x Straight Arm Cable Pulldowns @ 80lbs
- 15 x Dumbbell Incline Bench @21kg
Then the “Quickete” WOD from CF New England. For time per round, every 3 minutes for 21 minutes (7 rounds)
- 1000m Bike
- 12 x Toes to Bar
Results: Been progressing Bench Press for the past couple of months, so finally testing my 2RM… used 185lbs and was able to complete all rounds without problem. Metcon (missed the first two rounds) 2:40-2:49-2:50-2:44-2:50… just enough time to get back on the bike and start again.