Ashley Zimdars

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

01/10/2019
1.) 23 min AMRAP
10 Box Jumps 30/24"
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
2.) 3 min Frog Stretch on yoga mat
3.) Partner Quad Smash
4.) Lat/trap lacrosse ball smash
01/14/2019
1.) 15 min to establish 1RM Strict Press
2.) 30-20-10
Double Unders
Goblet Squats 53/35lb
*3.) Banded Shoulder Mobility
*4.) With empty barbell:
12-9-6
High Hang Power Snatch
Squat Snatch
*5.) With LIGHT DB on shoulders:
3 Rounds
6 Alt. High Knee Side Lunges
6 Alt. DB Box Step Ups 20"
01/16/2019
1.) 20 Min to Establish 1RM Clean & Jerk
2.) For Time:
Row 500m
20 Abmat Situps with medball (pick your weight)
Row 400m
15 Abmat Situps with medball
Row 300m
10 Abmat Situps with medball
Row 200m
5 Abmat Situps with medball
*3.) 3 Rounds, wearing squat band
10 Air Squats
10m Left Side Shuffle
10 Air Squats
10m Right Side Shuffle
*4.) 3x10 Glute Bridges
-Lightly Loaded Barbell 
*5.) 20-14-8
Alt. Jumping Lunges
Groiners
Whiteboard
First day back from the flu. Didn’t die. 🙌🏼
18:47. Pull ups are stupid.
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
19:20, 75#
Combo PU and Ring row
21:38, 75lb , banded pullup
14:10 95 # and only 10 pull ups per round
Those were the hardest PUs of my life!😩
8 hours in surgery beforehand holding retractors and large extremities, grip was ☠️
17:26 (10 strict pull-ups instead because hand tear)
21-15-9 bench and row EC, ice bowl WOD
20 something - butterfly work
More butterfly work
Annie #2 with sam
23:38, 85#.
27:37 RX
A lot of time spent on Pullups
For time: 200 cal ass bike, E2MOM 10 BS (85#) 25:33 that was nice 👌🏽
95#, last 2 rounds strict banded Pull-ups b/c hand tear AND pull-ups are the WORST (and I’m a baby)
115#
All the things
@ Workout Anytime: Row/Elliptical/JR/Squats/Situps/GHHE/RDL/S-row/etc ...