“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 August 5, 2022.
“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 August 5, 2022.
Bench @ 165 (H.S. Football program bodyweight)
22-18-14-13-10: 77
Pull-ups
16-16-15-15-10: 71
(Completed 20 pull-ups each round after unbroken set)
WOD w/ 105# bench
Bench 10/10/10/10/7 – 47
Pull ups 15/15/15/15/15 – 75
unbroken except last set (10/5)
48/6’3”/190
“Lynne” Rx’d w/strict pull ups
BP@190#
12/10
10/10
10/10
10/10
10/12
*all unbroken sets
Bench press=52
Strict PU=52
Total=104 reps
“Lynne” 85# bench press & kipping pull-ups
15/12
15/13
13/13
9/12
10/10
Lynne w/ strict pull ups
BP 185#
Bench 15,15,15,15,14=74
Strict pulls ups 15,15,15,12,12=69
Total reps 143
39/5’11”/223#
“Lynne” Rx’d w/strict pull ups
BP@225#
10/8
10/8
10/8
8/8
8/7
*all unbroken sets
Bench press=46
Strict PU=39
Total=85 reps
Lynne
BW = 175, used 155 on Bench. Kipping pull-ups
12/12
12/12
12/12
10/12
10/12
Lynne w/ strict pull ups
BP 175#
Bench 17,16,15,14,11=73
Strict pulls ups 10,10,10,10,7=47
Worked up to 205 with strict pulls ups in the activator.
WOD 185 bench (body weight 205)
15,15,10,10,10.
Kipling pull-ups 15 each round.
135 total
Wod
65# DB bench = 71
Pull-ups = 76
10 bike cals each rd also
“Lynne” WODRx
1) 15/20
2) 15/20
3) 15/25
4) 15/25
5) 15/42
Total: 207
Awesome job today Rachel!
That last set of pull-ups was nutso, Rachel B! Great job!
Activator
5@175 5 SPU
3@225 3 SPU
2@255 2 SPU
Wod w/ 50lb DB’s & Strict PU
20/15
20/15
20/15
20/14
20/14
DB Bench – 100
Strict PU – 73
Did a variation of this workout with an EMOM:
30 minute EMOM
Odd minute: 5 Bench Press (135#) + 3 Dball Overs (100# dball)
Even minute: 6 PLU’s + 3 Dball Overs
Super fun group today – thx breck!
Activator
5@185 5 SPU
3@225 3 SPU
2@265 2 SPU
“Lynne” Rx’d w/strict pull ups
BP@172#
15/15
16/15
15/11
11/11
11/11
Lynne
BW: 154#
3/4 BW=115# for Bench Press
17 BP/ 20 butterfly PU
15 BP/ 10 strict PU (5/5)
15 BP/ 22 butterfly PU
15 BP/ 10 strict PU (5/3/2)
13 BP/ 25 butterfly PU
BP unbroken, butterfly PU unbroken
Bench total: 75
PU total: 87
WOD MRx
Bench @135#
Pull-ups- alternated between kipping and butterfly
15/12- kip
15/21- butterfly
13/13- kip
11/17- butterfly
9/20- butterfly
Total Bench: 63
Total PU: 83
WOD W/ 75LB
15/10 All 5 Rounds
Happy New Year, CFJ!
Bench press
5@85, 3@115, 2@135
“Lynne”
35# DBs for bench (KO practice)
Goal was 20 every round for bench and pull-ups (didn’t want to rip)
20 for all except last round did 22 of each
Bench 102
Pull-ups 102
204
2021: 70 bench (105#), 133 pull-ups 202 total pr
2020: 175 reps
2019: 143 reps
47/5’7″/173
“Lynne”
With 175# bench press and kipping pull-ups
Bench=15-15-15-15-12=72
Pull-ups=30-30-25-25-25=135
Total reps=207
WOD with 35# for KO
20 each round
20/20/20/20/30 pull ups
Lynne
185 bench
Strict pull ups
Bench – 11/11/10/9/9
Pull ups – 15/15/13/13/12
Strength
135-155-185
BMU
WOD Bodyweight #170
BP: 15/14/11/9/8
PU: 32/33/25/21/23
Total: 191
Weight 190
“Lynne”
With 135#bench press and kipping pull-ups
Bench=18-18-18-14-12=80
Pull-ups=18-18-18-14-8=76
Total reps=156
Bench up to 115
WOD w 95#
15/10 each round
Bench @ 135, butterfly pull-ups
12/10
12/10
12/10
12/10
10/10
Activator
135
155
175
Wod
w 155(nope not my body weight)
16/15 + 5 strict pu after
15/15 + 5 strict pu after
11/15
9/15
9/15
Activator
135
155
175
WOD w/ 155#
23/20
15/12
11/13
10/10
9/10
Bench press = 68
Pull-ups = 65
Total = 133
(2021 = 135 & 2022 = 122)
Activator up to 125#
Lynne @125# (carrying a little more weight than I would like to be right now)
BP: 12/12/12/12/14=62
PU: 21/21/21/25/27=115
Total: 172
2022 @120#
BP: 17/17/17/14/12=79
PU: 21/21/21/21/25=110
Total: 187
2021 @120
BP: 79
PU: 105
Total: 184
Abs