Alyssa DeNoble

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Benchmarks

Workouts
Fran4:23
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat220 lbs
Deadlift240 lbs
Clean & Jerk155 lbs
Snatch127 lbs
Front Squat195 lbs
Overhead Squat155 lbs

WODS

02/04/2019
1.) Every 2 min for 4 rounds
8 Pause Front Squats @ 50%
2.) 5 Rounds
5 Muscle Ups
10m HS Walk
15 Sumo Deadlift High Pull 95/65lb
*3.) Every 2 min for 4 rounds
8 Power Cleans from Hang Blocks @ 50%
*4.) 5-4-3-2-1-1-1
Weighted Pullups - Hold DB between feet
02/07/2019
1.) 20 min AMRAP
20 Burpee Box Jumps 30/24"
20 Ground to Overhead 115/85lbs
20 GHD Situps
1 Rope Climb
2.) With a Partner
Row 3000m
-One partner rows while the other hangs from pullup bar
-Switch spots as desired
*3.) Lacrosse Ball Trap Smash
*4.) Partner Quad Smash
02/08/2019
1.) Every 2 min for 4 rounds
8 Clean & Jerk (Touch 'n Go if you can) @ 50%
2.) 50-40-30-20-10
Medball Situps 20/14lb
Wallballs
*3.) 5 rounds, rest 1:1
10 Jump Squats as high as you can
5 Muscle Ups
*4.) Accumulate 5 min of planking, no side planks, no piking
-Every time you come down, do 6 D-Ball Cleans 150/100lbs
02/10/2019
1.) Death by Burpee Box Jump Overs 30/24"
-Increase reps by 1 each round, until failure
-Do box jumps at last successful round until everyone has failed
2.) 10-9-8-7-6-5-4-3-2-1
Ninja Roll Ups
Snatch Balance 75/55lb
3.) Banded Shoulder Mobility
4.) Couch Stretch 2 min per side
02/11/2019
1.) Every 2 min for 4 rounds
6 Pause Back Squat @ 60%
2.) 10 min AMRAP
40 Double Unders
20 Handstand Pushups
10 Deadlift 225/155lbs
*3.) Every 1:30 for 4 rounds
6 Strict Press @ 60%
*4.) 5x10 GH Raises, slow and steady
02/12/2019
1.) Every 2 min for 4 rounds
6 Clean & Jerk @ 60%
2.) 3 Rounds
10 Strict Ring Dips (MU to high rings if able)
20 Cal Row
10 Back Squats BW/70%BW
*3.) 50-40-30-20-10
With Partner - one works, one rests
GHD Situps
Meters of HS Walking
*4.) Every 2 Min for 5 Rounds
1 Legless rope climb
10 Abmat Wallball Bounce Passes
10/7 Assault Bike Cals
02/13/2019
1.) Every 2 min for 4 rounds
6 Pause Overhead Squat @ 60%
2.) For Time: Barbells loaded to 115/85lbs
10 Push Press
10 Chest to Bar Pullups
10 Front Squat
10 Chest to Bar Pullups
10 Thruster
10 Chest to Bar Pullups
10 Front Squat
10 Chest to Bar pullups
10 Push Press
*3.) Every 2 min for 4 rounds
6 Bench @ 60%
*4.) 3 Rounds
10 Back Extensions
10 Reverse Hyper
02/14/2019
1.) With a Partner:
Row 10,000m
-One athlete starts on the rower, the other one is resting
-Every 2 minutes, the resting athlete does 5 Ground to Overhead at 135/95lbs, then gets on the rower, and the other partner becomes the resting athlete.
2.) Partner Hamstring Smash
3.) Supernova Glute Smash


Whiteboard
2+11 cal bike, 8# WB
#35 snatch
Community wod with heather & mama deb!
4 rounds - 12 cal row/20# wall ball each round
Snatches @ 85# all unbroken; DL @ 155#; death by burpee box overs 8 in 11th round
3 + 6 cals (all row and 20# WB)
85# snatches all tng
2+15 wall balls (row + 30 wall balls)
82# snatch