“Lynne”
5 Rounds for max reps of:
Bench Press BW/3/4BW
Pull-ups
**Once Bench Press is complete immediately walk over and conduct pull- ups**
*Start a new round every 6 minutes*
Compare to November 22, 2021.
“Lynne”
5 Rounds for max reps of:
Bench Press BW/3/4BW
Pull-ups
**Once Bench Press is complete immediately walk over and conduct pull- ups**
*Start a new round every 6 minutes*
Compare to November 22, 2021.
BW = 180
Strength @ 135 & 155
WOD @ 3/4BW = 135
BP/PU
23/15
15/20
15/23
11/20
10/20
Day 16
Strength 95-115-145-165-185
WOD 3/4 BW
25/25
17/17
14/14
12/12
12/15
Total: 80 bench press, 84 pull ups
Strength:
5 @ 185
4 @ 205
3 @ 225
2 @ 245
1 @ 265
WOD: Bench Press @ 135 (BW @ 220)
1)25/10
2)22/11
3)21/12
4)15/10
5)17/13
Total: 100 Bench Press @ 135
Pull-ups: 56
Incline Bench: 10×10@135
Machine Row: 10×10
Pec Flyes & Rear Delt Flyes: 5×10
Activator: 225#
WOD Rx:
Bench: 5@210, 5@210, 5@210, 5@210, 5@210
Strict Pullup: 6/5/5/3/3
Mostly watched Michael W rip off some impressive numbers…
BW: 199 (finally!)
First two sets @ 185: 15/15, 12/15
2 sets @ 165: 11/15, 8/5 (just sort of gave up here)
1 set @ 135: 13/15 (I think)
That’s a great feeling. Little lost, not sure how many reps we did. That’s a good morning right there.
Yayyy Pete!
Activator completed: all at 225#
WOD Rx: Bench Press @ 210# (BW @ 209#)
1)10/15
2)10/15
3)8/10
4)8/12
5)8/25
Home WOD
5rds for time
-400m run
-20 Russian KBs (53#)
-20 Stationary Lunges w/ KB
21:50
Very slow today…still thruster sore and lbs from yesterday!
Strength w/75#
WOD w/55#
15 reps bench each round = 75
20 ring rows & pullup combo (mostly rings) each round = 100
Lots of amazing numbers at 6 am today!
Activator w/ring rows
65-75-85-95-100
Wod w/85# and kipping banded pull ups
12 bench : 5-5
12 bench : 5-3-2
12 bench : 4-3-2
12 bench : 3-3-2-2
12 bench : 4-3-2-1
“Lynne” WODRx
1) 15/20
2) 15/20
3) 15/20
4) 15/20
5) 15/25
Total: 180
Wod w/#65- bench first then pull-ups
1: 15/15
2: 15/15
3: 15/15
4: 15/15
5: 16/9
Mod WOD with KB
5 rounds
5 strict pull ups
400m run
5 105# bench (didn’t do bench last round)
1 mile run
Rest/bathroom break
Another 1 mile run
Activator completed with strict pull-ups
Modified WOD with Chan- active recovery day-
5 rounds:
5 bench press 105#
5 strict pull-ups (4 on 4th & 3 on 5th round)
400M run
2:26 / 2:24 / 2:20/ 2:40/ 2:30
Then 800M run after class
Fun 12 class!
Activator
95-105-115-125-125 bench with pull-ups are written
Wod with 105# max reps unbroken
Bench 10-10-7-7-6 = 40
Pull-ups 21-22-21-20-20=104
Total 144
2020 and 2021 both 153 reps with 105#
Activator up to 150#
WOD Rx w/120# (used this last time; might need 2-5 pounds more right now but wanted a direct comparison) 🙂
Bench: 17-17-17-14-12: 77 (79 reps last time)
Pull-ups: 21-21-21-21-26: 110 (105 reps last time)
Total Reps: 187
No abs today, dogs needed nail trims 😉
46/6’3”/183#
Wod modified: Bench press@185#/GHD sit ups in place of pull ups (right bicep/elbow). All unbroken sets.
1)10/20
2)10/20
3)10/20
4)10/20
5)9/20
Bench press=49
GHD’s=100
Strength: Participated
WOD: Mrx w/ 135#
Bench/PU
20/25
18/17
12/18 *rip
12/11
12/21
Bench= 74
Pull-up= 92
Total= 166
Enjoyed this WOD.
46/5’7″/170
“Lynne”
With 175# Bench Press
BP/PU
22/40
15/30
10/30
10/30
8/30
Total BP=65
Total PU=160
Total Reps=225
30/5’10″/168
“Lynne”
With 170# Bench Press
BP/PU
15/31
12/33
10/34
10/35
8/27 (ripped)
Total BP=55
Total PU=160
Total Reps=215
Activator:
Yes
—
Wod
155# on Bench
Strict Pull ups unbroken
20/17
17/14
17/12
15/13
15/14
Bench = 84
Pull-Ups = 70
Total = 154
Strength: bench press / pull ups
5 @ 165
4 @ 185
3 @ 215
2 @ 235
1 @ 265
WOD with Brad P!
Bench press @ 185# (current body wt 171)
Reps: 12, 11, 10, 9, 8
Pull-ups: 10, 10, 10, 10, 10
GHD’s: 10, 10, 10, 10, 10
Fun WOD!
Strength: Bench Press at 5×155, 4×175, 3×195, 2×215, 1×235
WOD at 135# BW=190 so a little under 3/4BW
Bench/PU
26/25
20/20
12/20
13/20
12/19 (grip failed)
Total 82/104 = 186
Wod RX w/185 bench. (bw 182)
Bench 15,15,15,10,10= 65
Pull ups 30,30,30,30,30 =150
Total reps 215
Strength
185-205-225-235-235
WOD @185 BW 225
BP: 12-12-10-9-7
PU: 25, 25, 15, 12, 18
Activator
E2MOM
5 Bench Press@155# + 5 Pull-ups
4 Bench Press@175# + 4 Pull-ups
3 Bench Press@185# + 3 Pull-ups
2 Bench Press@195# + 2 Pull-ups
1 Bench Press@225# + 1 Pull-up
1 Bench Press@246# for fun
“Lynne”
With 155# Bench
1: 22/19
2: 11/12
3: 11/12
4: 7/10
5: 7/11
Total Bench=58
Total Pull-ups=64
Score=122
November 22, 2021
Activator
E2MOM
5 Bench Press@155# + 5 Pull-ups
4 Bench Press@185# + 4 Pull-ups
3 Bench Press@205# + 3 Pull-ups
2 Bench Press@225# + 2 Pull-ups
1 Bench Press@235# + 1 Pull-up
“Lynne”
With 155# Bench
1: 22/15
2: 17/18
3: 15/12
4: 12/11
5: 9/4
Total Bench=75
Total Pull-ups=60
Score=135