Banded Bench Press 9×3 (30 to 40% 1RM)
Immediately after your group is done 9×3, load the bar to 50% 1RM and complete max consecutive reps
Then
5×5 barbell row (50% 1RM bench press)
WOD Notes: The banded bench press today is designed to be done very fast (bar speed) as well as in a short time. A group of 4 should have 9 sets done in around 12 minutes. As fast as you can possibly swap out weights, start benching. The bands are deceptively difficult, moreso than on deads and squats so plan to go light and fast!
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Breakfast Club Results
Anthony 95, 135×17, 135, 1:37
Moyheed 95, 135×23, 135, 4:49
Dan 95, 135×26, 135, 2:03
Erik 85, 85×33, 85, 2:20
Adam 95, 95×26, 95, 2:50
Ben 85, 85×35, 85, 2:29
Ceil 55, 65×35, 65, 🙂
Jenn 55, 65×35, 65, 5:31
Breakfast club cash out challenge: 50 wallballs for time, with an increase in weight or height 1 step up from normal wallballs.
Patrick J. 75, 80×17, 135
Joe S. 95, 100×35, 100
Andrew 75, 80×26, 80
Daria 40, 45×30, 45
Jen T. 60, 65×33, 65
Nikki 60, 65×47, 65
Results:
9:30
KTL 50, 39×5
Tanya 85, 22×75
Erin 75, 30×65
John W. 135, 45×135
matt C. 135, 25×135
Matt S. 85, 21×95
Jon 105, 26×125
4:00
Chase 115, 35×125
Pugh 115, 25×135
Brian 115, 19x 135
Rick 115, 31×125
Duris 95, 25×115
Steve 105, 24×105
Joel 95, 28×75
Mithc 45, 30×45
Tom S. 95, 95×26
Dave 65, 65×18
Caine?
Robbie 135, 26×135
Sarah W. 55, 50×50
Danielle 55, 31×45
jess V. 55, 55×50
Vanessa 35, 35×20
Lindsay 35, 35×22
5:00
Tim 65, 40×65
Mike C. 115, 32×135
Murray 115, 21×135
Boelker 115, 26×135
Sabol 115, 29×135
Fili 135, 30×135
Tina 45, 25×50
Kelly K. 55, 31×55
Tysno 80, 46×60
Nikki K. 30 , 20×50
Moira 30, 16×30
Angie 50, 25×50
7:00
John M. 75, 26×115
Daniel 65, 37×85
Fenn 40, 15×45
Brittany 40, 32×45
Elissa 50, 30×55
Alexa 45, 38×45