WOD Wednesday 9/27/17

by | Sep 26, 2017 | News | 8 comments

Come get your bench on!

Warm-up
Coach’s choice

WOD prep
Prep the bench press to wod weight.

WOD

Strict Lynn
Five rounds for max reps of:
Bodyweight bench press
Strict Pull-ups

*Rest as needed between rounds
*Total reps for both movements is your score.

When you finish your last round of strict pull-ups run 800m.

Load options for bench:
1.3/4 body weight
2.1/2 body weight
*You should be looking to get atleast 8-10 reps in the first round.

Post WOD
Lax ball pecks 2 minutes per side.

8 Comments

  1. Ilana
    Ilana on September 27, 2017 at 9:12 am

    Strict Lynn:
    Bench Press/Pull-Ups
    1. 12@85# / 5
    2. 10@90# / 6
    3. 9@90# / 6
    4. 8@90# / 6
    5. 8@90# / 6

    Fun partnering with Deb today! Nice job on those pull-ups!

  2. Deb.
    Deb. on September 27, 2017 at 9:12 am

    Strict Lynn: 75% BW Bench | Strict Pull Ups (37|32)
    Round 1: 8 | 5
    Round 2: 7 | 6
    Round 3: 7 | 7
    Round 4: 7 | 7
    Round 5: 8 | 7
    Lots of fun with Ilana this morning pushing each other for one more rep! Great work!

  3. Roland
    Roland on September 27, 2017 at 11:31 am

    Get your bench on!
    R1- 9|7
    R2- 7|6
    R3- 6|6
    R4- 5|5
    R5- 5|5
    32/29 #BW @180

  4. Ryan
    Ryan on September 27, 2017 at 1:31 pm

    Bench: 10/10/7/7/6
    Pull-ups 15/12/11/10/10

    @170(rx)

  5. Q
    Q on September 27, 2017 at 1:55 pm

    Bench 8/8/9/9/10
    Pull-ups 7/7/7/7/7

    Ryan and Sean got me to 10 on the bench. Pretty sure I didn’t warm up enough bc those 2 rounds of 8 actually felt heavy.

  6. Ken A.
    Ken A. on September 27, 2017 at 9:27 pm

    So great to have no wallballs, burpees or lunges! The legs/butt needed a rest. Bench @ 145: 10,10,11,11,10 and 7,6,6,5,5 for the pull-ups. The run was sheer joy!

  7. Justin
    Justin on September 27, 2017 at 9:31 pm

    Bench: 12/12/12/13/14 = 63
    PU: 12/12/12/11/13 = 60
    @135

  8. John(Frozen)
    John(Frozen) on September 27, 2017 at 9:41 pm

    Strict Lynn @185
    13/13
    12/12
    10/11
    8/10
    7/8
    50 bench
    54 pull ups
    104 total rx