Tag Archives: Bench Press

Bench Press and Rows then Thrusters, Double Unders and Pullups

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Not for time do 5 rounds of

  • 5 x Bench Press
  • Rest 30 seconds
  • 6 x Dumbell Rows with Both Hands @ 18kg per hand
  • Rest 90 seconds

Then 6 rounds for time of

  • 36 x Double Unders
  • 18 x Thrusters with empty bar
  • 9 x Pullups

Results:   Bench press 115/135/155/185/195lbs.  For the metcon a very hard 12:11.

Bench Press and Lunges then 2016 Team Series Event 2 WOD (scaled)

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Do 5 rounds of

  • 5 x Bench Press @ 165lbs
  • Rest 20 seconds
  • 15m/50ft Walking Lunges @ 21kg per hand
  • Rest 2 minutes

Then AMRAP in 12 minutes of

  • 100 x Double Unders
  • 25 x Toes to Bar
  • 25 x Deadlifts @ 185lbs
  • 50 x Box Jump Overs

Results:  Nice workout.  For the AMRAP double unders were working so ended up with 1 round plus 112 reps.

Bench Press and Dumbbell Rows then Goblet Squats, T2B and DU

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First do 5 rounds of

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Bent Dumbbell Rows @ 24kg
  • Rest  2 minutes

Then AMRAP in 7 minutes of

  • 7 x Goblet Squats @ 24lbs
  • 7 x Toes to Bar
  • 35 x Double Unders

Then EMOM for 10 minutes do alternating

  • Odd minutes – 30 second Plank
  • Even minutes – 100 foot (30m) Farmer Carry @ 21kg per hand

Results:  For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though).  AMRAP 5 rounds plus 7 reps.

Weighted Pullups and Dumbbell Bench Press then Grace

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EMOM for 12 minutes (6 rounds of each)

  • Even Minute – 3 x Weighted Suppinated Grip Pullups @ 15kg
  • Odd Minute –  10 x Dumbbell Bench Press @ 20kg per hand

Then for time do

  • 30 x Clean and Jerk (Push Press/Push Jerk) @ 115lbs

Results:  Metcon in 6:34 (compare to November 29, 2016)

Bench Press and Pullups then Hand Release Pushups and Pullups

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A short workout today.

Every 3 minutes for 15 minutes do

  • 5 – 6 x Bench Press
  • Rest 20 seconds
  • 3 x L-Sit Pullups

Then, AMRAP in 5 minutes of

  • 10 x Hand Release Pushups
  • 5 x Pullups

Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195).  For the metcon did 6 rounds plus 9 reps.