Bill Hoisington

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Benchmarks

Workouts
Fran8:53
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat325 lbs
Deadlift385 lbs
Clean & Jerk205 lbs
Snatch115 lbs
Front Squat285 lbs
Overhead Squat115 lbs

WODS

02/04/2020
1. Bad Bacon
EMOM 30
Begin every round with 3 Burpees
min 1 10 Pushups
min 2 10 GHD Sit-ups
min 3 5 Ring Dips
note: repeat entire triplet for 30 minutes
**If time allows choose 1 extra credit**
*2.) 3 rounds
10 Push Press @ 50%
1 Free Standing Handstand Push-up
note: scale with 10 sec. handstand hold preferably away from the wall
*3.) 5 minutes:
40 foot Sandbag Carry
note: every time you hit 40 feet, drop the sandbag and pick it back up again
*4.) 3 rounds
7 Single Arm Bent-over Dumbbell Row, r & l, start heavy and add more each set
5 Strict Wide Grip Pull-ups



02/05/2020
1.) Every 3 minutes for 12 min 3 position Snatch Complex: Snatch from High Hang, Hang & from Floor @ approx 75%
note: drop each rep if needed
2.) SHRED IT
3 rounds
30/24 cal Row
15 Back Squat 225/155lb
note: scale to approx 50% of 1rm 
*3.) 3 Overhead Squat every 2:30 for 5 rounds @  80%
note: highly recommended you use the blocks so you can dump it on the blocks instead of having to deal with re-racking on the j-cups
*4.) Every 2 minutes for 12 minutes 3 Deadlift @ 75%
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.




Whiteboard
30:27. Dead the rest of the day.
Team WOD w T. Fam
33 something
😨