Friday Workout: Bench Press and a KB / Burpee Ladder

Mobility

Grab a lacrosse ball and roll out your pecs.

Strength

Bench Press @ 30X0; 6 sets of 4 reps; rest 90 sec btwn sets

WOD

Each minute on the minute, 1 rep each the first minute, 2 the second, 3 the third…:

  • KB Swing (70/53#) x 1
  • Goblet Squat (70/53#) x 1
  • Burpee x 1

Go until you run out of time (with a 15-minute timecap).

15 thoughts on “Friday Workout: Bench Press and a KB / Burpee Ladder

  1. BP: 121 lb
    WOD: 8 complete rounds at 35 lb

    Thanks for the encouragement 6 am class!

  2. You rocked it, Mike!

    BP: 85#
    WOD: 7 Rx (first time trying 53# KB for anything. Didnt make it all the way through burpees in rd 7)

  3. BP: 75#
    WOD: 8 rounds @ 35#

  4. 185,205×3,215×2
    9 rx

  5. BP: 3×155# + 3×185#

    WOD: 10 RX

  6. BP: 65, 75, 75, 80, 80, 85
    WOD: 7 rds + 5 GS (45#)

    I fail at transitioning between swings and squats, haha.

  7. BP- 65, 75, 80, 80, 85
    WOD- 7 rds + 3 burpees @ 45#

  8. BP: 95, 115, 135, 135, 135, 135
    WOD: 7 rds even @ 45#

  9. BP: up to 205#
    WOD: 6 rds + 2 burpess @ 55#

  10. up to 105
    9 rx

  11. Bp upto 90 kg.
    11 rounds completed Rx.
    Hit myself in the face with the kb twice. Stopped because I was tired.

  12. BP: up to 185
    WOD: 7rds @45#

  13. BP – 205
    WOD – 8 rds RX weight. Soviet swings.

  14. BP: up to 165
    WOD: completed 8 rounds. 4 burpees from 9 rounds.

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