Basketball
5 Sets Of:
AMRAP Bench Press-BWT* rest 20 sec
AMRAP Pull-Ups
Rest exactly 5 mins between sets
*BWT= Body Weight (If you weigh 180#, then you bench 180# )
*If you can't do at least 5 reps at body weight, then scale to 80% of bwt
*If you can't do at least 5 reps at 80% then scale to 70% etc...
*You must have the same weight on the bar every round!!!
Record reps of each per set and total reps
+
50 GHD Sit-Ups for time
Record Time
25 comments:
AMRAP Bench 65 lbs.: 6-6-6-4-4
AMRAP Pull-Ups: 18-17-16-16-16
2:36
AMRAP Bench 75 lbs.: 7-6-9-7-6
AMRAP Pull-Ups: 20-20-15-15-20
2:00
AMRAP Bench 65 lbs.:9-4-6-10-8
AMRAP Pull-Ups: 15-13-13-18-19
2:05
Bench 135# - 10-8-5-4-2-2
Pull-Ups - 20-15-15-10-6
GHD Sit-Ups - 2:43
-John Lee
AMRAP Bench Press: 8-7-6-5-5
AMRAP Pull ups: 10-8-7-8-8 (no strap)
GHD sit ups: 2:34
AMRAP bench press 20lb 10-9-7-5-2
AMRAP pull ups 19-20-17-15-17
GHD sit ups 1:53
bench: 135-10, 8. 5, 5, 3
pull ups: 10, 8, 8, 6, 5
GHD: 2:27
bench-(65)2-2-3-3-3
pull ups- 30-25-21-18-20
GHD-1:55
bench- #85 14 #95 7,9 #105 5,3
pullups-24,24,24,24,24
ghd-2:20
AMRAP bench 65 lbs: 11-10-8-5-7
AMRAP pull-ups: 11-10-10-8-9
GHD:2:40
bench: 65 - 8 8 8 7 7
pull ups: 16 16 16 14 14
2:11
Bench 135, 7 - 135, 5 - 120, 7 - 120, 6 - 120, 5
Pull ups 9, 7, 7, 6, 6
GHD - 2:34
AMRAP Bench 65 lbs.:9-5-7-6-4
AMRAP Pull-Ups: 21-17-15-18-27
GHD sit ups: 2:05
Bech 155- 8, 6, 5, 5 135- 11
Pullups- 13, 14, 11, 11, 10
150
bench 155- 8,6,5,5 135-11
pull up 13 14 11 13 12
150
bench 155-1
135-5,4,4,3
pullups- 10,11,9,12,8
1:45
Bench press 65lbs 11,5,7,11,6
Pull ups 25,15,20,14,10
2:15
Brytni cook
bench 155- 8,6,5,5 135-11
pull up 13 14 11 13 12
1:50
bench: 145: 11 10 8 6 4
pull ups: 14 13 11 11 9
2:20
bench 105: 6 5 3 3
pull ups: 18 15 15 15
1:42
Bench 155, 1 2 2 1
Pull ups: 7 5 5 3
1:47
bench 132, 1,1,1,2
pull ups 12,13,10,14
1:45
bench 155-3
bench 135-9, 7, 6, 3
pullups-20-15-12-10-9
2:07
bench-135-5,3
115-6,5,5
pullups-21,15,14,9,11
GHD 1:38
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