WOD:
“Lynne“
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Scales:
Gold
Five Rounds for max reps of:
75 % of body weight bench press
Pullups
Silver
Five rounds for max reps of:
Bench Press (50% of 1 rep max bench press)
Pullups (band assisted)
Bronze
Five Rounds for max reps of:
Pushups (assisted)
Pullups (band assisted) or Ring Rows
Warmup:
Dynamic Drills that focus on shoulders and chest
Mobility or Skill Work:
Mobility:
Chest and Shoulders
BP @ 135# – 10,6,5,5,5-WideGrip on last set.
PU strict hanging – 7,6,5,5,15-kipping on last set
Looks like pullups are no longer a challenge for you. Congrats.
59 reps with 75% of 1RM 85lbs Bench Press and Deadhang Pullups.
112 @ 205lb
BEAST!
79 reps (scaled to 105#, strict PU)
87 reps using #85 and did kipping pullups. Have to work on dead hangs a lot more before I can pretend like I can do more than one.
113 with 70#
Beast
84 reps with strict pullups and 135# on the barbell.
Didn’t want to kip or go body weight on the bench press until whatever is going on with my shoulder heals. So strange. No pain anymore, but right shoulder very very weak.
106 with 70# (75% of 1RM) and kipping pullups.
1 rep under my previous score 6 weeks ago using 60# (1/2 BW), so I’ll take it! Also got a new max rep pull up score of 20! Gunning for you Katie… 😉