I was looking to do Bench Presses and found this as today’s WOD on CF Invictus.
Every 3 minutes, for 18 minutes (6 sets) do Bench Press
The five rounds for time of:
Results: Bench Press 160-185-200-185-150-150lbs (1RM is around 205lbs). For the Metcon 18:40.
EMOM for 15 minutes, do one exercise per minute (5 rounds)
Then Tabata (8 rounds, 20 second work-10 second rest) of
Then another Tabata
Results:
Start with 3 rounds of
Then do 3 rounds of
1.1.1 Clusters
Over all 6 rounds, keep increasing weight to work up to a slightly higher weight than needed for the next round.
Then for time
Results: For the clusters ended up with 115lbs. For the metcon finished in 13:25.
Redoing the Bear Complex again. Last time was almost exactly one year ago, July 24, 2017 and my best was 110lbs/50kg.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Cash out: Row 1000m
Results: 65-95-110-115-120(3). Finally got 115lbs, even if I did stop for an extra breath or two at the bottom of the set. Row in 4:40.
Taken from CF Invictus’ Get a Grip partner WOD.
For time do 50 rounds of the following complex
Every time you put the bar down (longer than a touch and go), run 400m.
Results: 34:29. Broke it for the most part into 5 rounds between runs (7-5-5-5-5-5-5-5-4-4), so came to around 3600m total run.