Adam VanPay

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Benchmarks

Workouts
Fran:00
Helen13:16
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat245 lbs
Deadlift365 lbs
Clean & Jerk160 lbs
Snatch0 lbs
Front Squat165 lbs
Overhead Squat85 lbs

WODS

03/01/2019
RX:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 toes-to-bars
 50 double-unders
 15 squat cleans (weight #1)
 25 toes-to-bars
 50 double-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 toes-to-bars
 50 double-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

Scaled:
Beginning on an 8-minute clock, complete as
many reps as possible of:
 25 hanging knee-raises*
 50 single-unders
 15 squat cleans (weight #1)
 25 hanging knee-raises*
 50 single-unders
 13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
 25 hanging knee-raises*
 50 single-unders
 7 squat cleans (weight #5)
Stop at 20 minutes.
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.
03/08/2019
For time:
200-ft. dumbbell overhead lunge 
50 dumbbell box step-ups
50 strict handstand push-ups 
200-ft. handstand walk
Time cap: 10 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
*Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
TIME TIME *Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
03/15/2019
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

12 min total cap for everything, including rest. 

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb. Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
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