Betsy Soletski

Square prfle

Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat175 lbs
Deadlift225 lbs
Clean & Jerk130 lbs
Snatch95 lbs
Front Squat145 lbs
Overhead Squat125 lbs

WODS

05/01/2018
1.) Every 2 minutes for 10 minutes
10 Strict Press @ approx 60%
10 Parallel Ring Rows 
2.) Fly
Row 500m
3 Rounds
20 Alternating Dumbbell Snatch 50/35lb
10 Left Arm Overhead Lunge 50/35lb
10 Right Arm Overhead Lunge 50/35lb
Row 500m
*3.) for time:
100m Overhead Walk 155/105lb
25 Power Clean & Jerk 155/105lb
100m Overhead Walk 155/105lb
Note: use the door to door for the 100m walk
*4.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
*5.) 5 rounds for time:
20m Sled Push 4x45/3x45
5 Box Jumps 36/30”
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
05/07/2018
1.) CFGB # 1
7 minute AMRAP 
6 cal Assault Bike
5 Pull-ups
4 Toes to Bar
3 Chest to Bar Pullups
2 Bar Muscle Ups
1 Muscle Up
2.) Strict Press reps of 5-5-3-3-1-1, every 90 seconds for 6 rounds
note: start between 60-70% 
*3.) 500m Sled Push 3x45/2x45
or 
1000m Partner Sled Push
or
1500 3 person Sled Push
note: use the door to door in 100m increments 
*4.) for time:
20 - 30 second Partner Handstand Holds
note: Partner makes sure that your heels remain above your line and if you don't have a line or even know what that means ask us and we'll get you one of your own lines drawn on the wall . Each person must accumulate 30 total seconds before switching 
*5.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*6.) 3 rounds
15 Reverse Hyper
1 minutes Superman Hold
05/08/2018
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean + 1 Jerk, start at approx 60%, add load each round. 
Note: reset or touch and go your choice 
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman 
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock🤟🏻

05/12/2018
1.) 5 Back Squat @ approx 70% every 2 minutes for 4 rounds 
2.) Blood Brothers
3 Rounds 
100 cal Assault Bike, alternating every 10 cal 
400m Partner Rope Run
*3.) 20 minute AMRAP 1 Clean & Jerk @ approx 70%
*4.) Row for 20 minutes
Note: record total meters and average pace 
*5.) 3 Rounds 
15 Chest to Ring Pull-ups
15 Box Overs 30/24”
*6.) 3 rounds
25 Hallow Rock
1:30 minute Plank Hold
05/14/2018
1.) Lion Walk
400m Run
3 Rope Climbs, 15’
20 Clusters 115/85lb
10 Box Jumps 36/30”
20 Clusters 115/85lb
3 Rope Climbs, 15’
400m Run
2.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80% 
*3.) Deadlift 5-5-5-5-5, add load each round and rest no longer than 3 minutes between sets
Note: start @ approx 60% 
*4.) 7 minute AMRAP 
5 Bar Muscle Up 
50 Double Unders 
*5.) 3 Rounds for time
25 cal Row
25 Hand Release Push-ups 
*6.) 50-30-10
Ski Erg Cal
GHD Sit-ups 
05/15/2018
1.) Push Press 5-5-3-3-1-1 starting @ approx 60% adding load each round. Every 90 seconds 
2.) CFGB #5
Up the Ladder for time, 11 minute cap
10 Deadlift 135/95lb
10 Front Rack Lunge 135/95lb
10 Deadlift 155/105lb
10 Front Rack Lunge 155/105lb
10 Deadlift 185/135lb
10 Front Rack Lunge 185/135lb
10 Deadlift 205/145lb
10 Front Rack Lunge 205/145lb
10 Deadlift 225/155lb
10 Front Rack Lunge 225/155lb
*3.) for time
25 Bodyweight Bench Press
25 Strict Ring Dips, high rings
*4.) 3 rounds
100m Dumbbell Carry 80/60lb
25 Lateral Dumbbell Burpees
*5.) 5 rounds
20m Yolk Carry, heavy
20 Sandbag over Shoulder 
*6.) 3 Rounds 
25 Back Extension 
25 Wall Squats 
15 Reverse Hyper
05/16/2018
1.) Hitman
20 minute AMRAP 
800m Shuttle (200m increments)
25 Box Jump Overs, hands and no feet 24/20"
15 Toes to Bar
5 Muscle Ups 
*2.) 5 Overhead Squat every 2 minutes for 8 minutes @ approx 70% 
*3.) 800m Sled Pull 3x45/2/45
note: Use door to door x 8 
*4.) 5 rounds of
10 Unbroken Snatch, add load each round
note: Unbroken means touch and go into the basement each rep. Start light and be smart adding load as once again it's 10 Unbroken full depth Snatch. Rest no more than 3 minutes between sets
*5.) 50 Chest to Bar Pull-ups for time
*6.) for 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
05/17/2018
1.) Splinter
3 rounds
200m Log Run
20 Log Thrusters
20 Lateral Log Burpee Jump Overs
note: scale with a medicine ball
2.) Pressing Snatch Balance 3-3-3-3-3
Heaving Snatch Balance 2-2-2-2
Snatch Balance 1-1-1
note: add load each set, complete all reps of each movement before moving on to next movement. Rest no more than 2 minutes between sets
*3.) 9 minute AMRAP
25 Wallballs 25/16lb
1 Legless Rope Climb
*4.) 5-4-3-2-1
Strict Muscle Up
35 Double Unders
*5.) High Hang Clean & Jerk 1-1-1-1-1
Hang Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
note: add load each set, complete all reps of each movement before moving on to next movement. Rest no more than 2 minutes between sets
*6.) 3 rounds 
15 Reverse Hyper
15 Bent Over Barbell Row
Whiteboard
6:54 full cheat
Singles. 115# Push press
WOD #1: 1mi run, 21 C&J, 800m run, 21 C&J, 1 mi run. 105lb RX 42:34
4:32 unbroken
PP - 155# / FS from Sun @ 195# for 4 rds.
6:50, 70#push press. 50 back ext. 50 hspu from box. 5 sets of 10.
130# PP w/ Jimbo