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

  1. 115#
    14:22rx

    1. haha one second difference!!

      1. haha I tried to stay on pace with your quick runs!!

  2. 7 X 7 Pull ups instead of bench press
    14:23 Rx

  3. 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!!)

  4. 14:57 w/ 40#kb

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