Bench Press and Pullups then KBS and Ring Dips

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Based on the CF Mainsite WOD from today…

Not for time do 5 rounds of

  • 10 x Dumbbell Bench Press
  • 5 x Strict L-Sit Pullup

Then for time

  • 50-40-30-20-10 x Kettlebell Swings @ 24kg
  • 21-18-15-12-9 x Ring Dips

Results:  Feels like a really good arm workout.  Used 21kg in each hand for the Bench Press. Metcon 13:44. 


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One Response to Bench Press and Pullups then KBS and Ring Dips

  1. pmeyer says:
    04/02/2019 at 07:50

    PM, 4.2.19: Used 22kg each hand for the Bench Press. For the metcon did one-handed KB swings@16kg (over the head) and normal dips; 13:39.