July 27, 2017jhannafitness6 Comments

Friday Workout: Bench

Strength

7-7-7-7-7-7-7 Bench (focus on speed from the bottom today w/ 60 seconds between sets)

WOD

Level 2

Run 800 (or Row 800 if weather bad)
100 Double Unders
50 KB Swings (70/53)
25 Air Squats
Run 400 (or Row 400)
50 Double Unders
25 KB Swings (70/53)
25 Air Squats

Level 1

Run 400 (or Row 400 if weather bad)
25 Tuck Jumps
30 Russian KB Swings (45/25)
25 Air Squats
Run 400 (or Row 400)
20 Tuck Jumps
25 Russian KB Swings (45/25)
25 Air Squats

6 thoughts on “Friday Workout: Bench”

Taylor July 28, 2017 — 6:55 am

115#
14:22rx

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1. Natalie July 28, 2017 — 7:23 am
  
  haha one second difference!!
  
  Reply
  1. Taylor July 28, 2017 — 9:50 am
    
    haha I tried to stay on pace with your quick runs!!
Natalie July 28, 2017 — 7:22 am

7 X 7 Pull ups instead of bench press
14:23 Rx

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Melinda July 28, 2017 — 12:53 pm

Hotel WOD:
1miles treadmill run
Bench above w/ 25# first 3rdns/30# rest
WOD: 3 rounds 10 L-sit press, 20 Russian kbs with 35# db, 30 air squats: 6:28 (elevation is real….but no humidity!!)

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Martha July 28, 2017 — 4:20 pm

14:57 w/ 40#kb

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