Amanda Zeamer

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat180 lbs
Deadlift205 lbs
Clean & Jerk120 lbs
Snatch80 lbs
Front Squat125 lbs
Overhead Squat0 lbs

WODS

06/06/2019
1.) EMOM 7
3 Power Snatch @ 80%
2.) 15 min AMRAP
200m Run
20 Burpees
15 GHD Situps
10 Kettlebell Swings 70/53lb
*3.) 3 Rounds
24 Alt. Sledgehammer Hits
14 Tire Jumps
4 Tire Flips
06/12/2019
1. 30 min Partner AMRAP
Accumulate 100 Double Unders
-One athlete works, one rests
Run 200m together
Accumulate 75 Toes to Bar
-One athlete works, one rests
Run 200m together
Accumulate 50 Alt. Pistol Squats
-One athlete works, one rests
Run 200m together
Accumulate 25 Squat Cleans 205/145lb
-One athlete works, one rests
Run 200m together
*2.) Strict Ring Dips
-Use sets from last week
-Increase 2nd rep by one rep
Ex:
last week 3x6,5,5
this week 3x6,6,5
*3.) Repeat above scheme with Strict Pullups
06/14/2019
1.) EMOM 8
2 Power Clean @ 85%
2.) For Time:
10 Shoulder to Overhead 115/85lb
20 Deadlifts 115/85lb
30 Overhead Squats 115/85lb
20 Deadlifts 115/85lb
10 Shoulder to Overhead 115/85lb
*3.) EMOM 8
2 Split Jerk @ 85%
*4.) 10 min emom
Even: 10 Ring Push Ups (rings lowered to hovering 3 inches above ground)
Odd:  10 Ring Rows with feet on box
06/18/2019
1.) EMOM 8
1 Back Squat @ 90%
2.) 20-15-10-5
Pullups
Strict Handstand Pushups
-After each round run 200m
*3.) EMOM 8
1 Bench Press @ 90%
*4.) 10 ball ups
10 passthroughs
10 lever attempts (modify to a tuck position)
Whiteboard
Kept moving w/ Alex
Too busy laying on the ground to look at the clock.
Late for class meant solo wod. Rested 1:30 and kinda shadowed Holly.