Bench Day

Bench Press x5
5 sets @ 75%

AMRAP in 12 min
10 Double KB/DB Front Squat (50/35#)
20 Abmat Situps
30 Double Unders

What shirt are you wearing? My 500 shirt. Cool, me too!

20 thoughts on “Bench Day”

  1. Bench Press x5
    5 sets @ 75%
    #135-165-165-165-165-165

    AMRAP in 12 min
    10 Double KB/DB Front Squat (50/35#)
    20 Abmat Situps
    30 Double Unders (Singles)

    5 Rnd + 8 Skips = 338

    Thanks Shane
    Good Job 6 amers!

  2. Bench Press 5×5
    (WU 55-65) 80-80-80-80-80

    WOD
    AMRAP 12 min
    10 Double KB front squat 35#
    20 Abmat situps
    60 Single unders

    4 rounds + 7 squats = 247

  3. Bench Press x5
    5 sets @ 75%
    185
    AMRAP in 12 min
    10 Double KB/DB Front Squat (50#)
    20 Abmat Situps
    30 Double Unders – couple misses in 1st and 6th round but mostly unbroken
    6 rounds + 1 situp = 371 reps

    Thanks Shane!

  4. MOB + WUx1
    Group WU + MOB

    Bench Press x5
    5 sets @ 75%
    #135-165-165-165-165-165

    AMRAP in 12 min
    10 Double KB Front Squat (40#)
    20 Abmat Situps
    30 Double Unders

    5 Rnd + 1 Situp = 311

    Thanks for the skipping tips Shane. The tips translated to runs of 25+ for 3 out of 5 rounds!

  5. Bench Press x5
    5 sets @ 75%
    #115 – 155 – 145 – 145 – 145 – 145

    WOD as Rx’d
    AMRAP in 12 min
    — 10 Double KB Front Squats @ 2×50#
    — 20 Abmat Situps
    — 30 Double Unders

    5 Rounds + 8 Situps = 318 reps

  6. Bench Press x5
    5 sets @ 75%
    Felt tired today so dialed back the numbers a bit to 155#

    AMRAP in 12 min
    10 Double KB/DB Front Squat (50/35#) – Used 40# KB’s (felt good… could have gone heavier)
    20 Abmat Situps
    30 Double Unders (went with 60 singles to keep pace up)
    6 rounds + 12 reps for a total of 372

  7. Bench Press x5
    5 sets @ 75% (165#)

    AMRAP in 12 min
    10 Double KB/DB Front Squat @35#
    20 Abmat Situps
    30 Double Unders (did 40 singles/ 10 DUs)

    5 rounds + 30 skips

  8. Bench Press x5
    4 sets @ 75%
    205#
    AMRAP in 12 min
    10 Double KB/DB Front Squat (35#) need to increase weight next time
    20 Abmat Situps
    60 singles

    5 rounds + 20 skips

    Thanks Shane !

  9. Bench Press x 5
    35-65-75-75-75-75-75

    WOD: 12 min AMRAP
    10 double KB Squats @ 25# (these are friggin’ heavy)
    20 ab mat sit ups
    30 double unders
    5 Rounds + 10 KB squats + 7 sit ups = 317 reps

  10. Lindsay Sherwood

    Powerlifting class:

    Bench press x 5 with 5 ring rows after every set
    55-75-100-115 (4 reps, needed help for the 5th and couldn’t hit the 6th)

    Dumbbell press x 10
    20-30-40 (got 5 reps of 40 and then needed help for the 6th and 7th. Then waited a few minutes and did another 5 reps)

    Ring push ups: 3 sets to failure
    2 on the first set (went really low)
    9 on second set then 7 on the third

    Dumbbell row on bench
    30-40-50

    Thanks Shane!!

  11. Bench Press x5
    5 sets @ 75% 95, 105
    #125 *5

    AMRAP in 12 min
    10 Double KB/DB Front Squat (50/35#) – Used 30# KB’s
    20 Abmat Situps
    30 Double Unders (went with 60 singles to keep pace up)
    6 rounds + 25 reps
    Thanks Kevin

  12. OG

    Bench Press 5×5 @75%
    140-140-140-140-140#

    WOD Solo
    AMRAP 12 min
    10 Double DB front squat 35#
    20 Abmat situps
    60 Single unders

    4 rounds + 20 Singles = 280

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