Ashley Rusch

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat155 lbs
Deadlift210 lbs
Clean & Jerk110 lbs
Snatch85 lbs
Front Squat145 lbs
Overhead Squat90 lbs

WODS

07/02/2019
1.) 20 min to establish 1RM Power Snatch
-Don't repeat a current personal record. Go at least 1lb over!
2.) 10-8-6-4-2
Strict Pullups
GHD Situps with Medball 14/10lb
*3.) 15 min Bar Muscle Up practice
*4.) 5x5 Clean Grip Deadlift @ 95% of SQUAT Clean
07/03/2019
1.) 20 min to establish 1RM Power Clean
-Don't repeat a current personal record. Go at least 1lb over!
2.) With a partner, complete as many rounds as possible in 15 minutes of:
30 Double Unders
15 Pull ups
15 Push ups
100-meter run

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
07/06/2019
1.) 20 min to establish 1RM Deadlift
-Don't repeat a current personal record. Go at least 1lb over!
2.) 21-15-9-3
Burpees
Strict Press at 50% of established 1RM this week
Whiteboard
Team Wod w/Ashley
BMU from 24” box; sandbag cleans w/100 or 120# 🤷🏼‍♀️
Team Wod w Jordan