Tag Archives: Bench Press

Bench Press then Double Unders and Renegade Rows

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A mashup of the CF Invictus Strength WOD from 10/2/2019 with a Street Parking Metcon from September 28 on Instagram.

Every 2 minutes for 20 minutes

  • 2 x Bench Press
  • 8 x V-Ups

Then AMRAP in 10 minutes of

  • 20 x Double Unders
  • 1 x Renegade Rows @ 18kg
  • 20 x Double Unders
  • 2 x Renegade Rows
  • 20 x Double Unders
  • 3 x Renegade Rows
  • etc. until time is up

Results: Short but effective workout. Bench Press 115-125-135…-195-205lbs. Glad I went with the heavier weight for the Metcon. StreetParking’s goal was 7 rounds, ended up with 8 rounds plus 28 reps.

Bench Press then DUs, Push Press and Pushups

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Every 90 seconds for 15 minutes (10 rounds)

  • 3 x Bench Press @ 65%

Keep a lowish weight to be able to move the bar quickly down and up for all 3 reps.

Then 5 rounds for time of

  • 30 x Double Unders
  • 15 x Push Press @ 75lbs
  • 15 x Pushups

Results: Continuing to follow CF Invictus, this is their WOD from today. Used 165lbs for the Bench Press. Metcon in 12:19.

Bench Press then Pullups, Dips and Pushups

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CF Invictus WOD from September 20, 2019.

Every 3 minutes for 15 minutes @ 80% of 1RM.

  • 1 x Bench Press (controlled 2 seconds down, 1 second pause at bottom)
  • 3-4 x Bench Press

Then AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Ring Dips
  • 12 x Pushups

Results: Used 175lbs for the bench press. Metcon 4 rounds plus 14 reps.

Pullups and Bench Press then Row, Thrusters and Burpees

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Five rounds of

  • 5 x Weighted Pullups
  • 16 x Alternating Dumbbell Bench Press (8 per hand)

Rest as needed between rounds.

Then for time

  • Row 1k
  • 30 x Dumbbell Thrusters
  • 20 x Burpees

Results: Bench Press with 50lbs per hand, pullups with 25lbs. Metcon used 25lbs Dumbbells for the Thrusters – 6:56.

Handstand Walks and L-Sits then Bench Press, Deadlifts and HSPU

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Take 15 to 20 minutes to work on L-Sit progressions and Handstand Walks.

Then 3 rounds, resting as needed between rounds.

  • 5 x Bench Press @ 175lbs

Then for time, scaled Diane

  • 21-15-9 x Deadlift @ 185lbs
  • 15-12-9 x Handstand Pushups

Results: Handstand Walks suddenly seem to be working out really well. Was able to walk 4 x 2-3m consistently. Need to work on my leg positioning now to bring them closer together.

Bench Press as prescribed. Metcon 8:58.