Lynne Benchmark WOD, as many reps as possible in 5 rounds of (rest as needed between movements and rounds)
- Max Unbroken Body Weight Bench Press
- Max Unbroken Strict Pullups
Then AMRAP in 13 minutes (Inspired by Danny memorial WOD which is AMRAP in 23 minutes)
- 12 x Alternating Dumbbell Snatch @ 20kg
- 10 x Burpees
- 12 x Abmat Situps
Results: I prefer Strict Pullups but might be interesting to do high volume kippping next time and see how that goes. Used 165llbs for the Bench Press since that is what I used last time, eventhough body weight is more like 155lbs. 8/10-8/10-6/10-5/9-6/8…80 reps, so same as last time. Metcon 5 rounds plus 13 reps.
PM, 17.1.23: I go easy on my shoulder and use 60kg for the bench press 10/9-10/7-10/7-7/6-7/5. Metcon 5 rounds plus 12 reps.