Dusty Neubauer

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Benchmarks

Workouts
Fran4:03
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat310 lbs
Deadlift385 lbs
Clean & Jerk215 lbs
Snatch155 lbs
Front Squat255 lbs
Overhead Squat195 lbs

WODS

03/09/2019
1.) EMOM 5
1 Front Squat @ 90%
2.) 3 Rounds
6 Burpees Over Rower
12 Calorie Row
24 Wallballs 20/14lb
*3.) EMOM 5
1 Power Clean From Hang Blocks @ 90%
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
03/11/2019
1.) Every 2 min for 4 rounds
10 Pause Front Squats @ 50%
2.) 15 Rounds
2 Burpee Box Jumps 36/30"
2 Burpee Muscle Ups
*3.) Every 2 min for 4 rounds
10 Power Cleans from Hang Blocks @ 50%
*4.) 300 Double Unders - Every time you break, do 10 Air Squats
03/15/2019
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

12 min total cap for everything, including rest. 

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb. Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
03/18/2019
1.) Every 2 min for 4 rounds
7 Pause Back Squat @ 60%
2.) Every 2 min for 5 rounds with :30 rest
8 Thrusters 135/95lb
Max Assault Bike Cals with remaining time
-Don't reset the bike ever
(Set clock for 5 rounds of 2:00/:30)
*3.) 15-12-9
GHD Situp
Burpees
-FAST FAST FAST
*4.) With a Partner:
7 min AMRAP - Athletes work simultaneously, then switch places
A: 5 HSPU
B: 5 Alt. DB Snatches 50/35
A:10 HSPU
B: 10 Alt. DB Snatches
Continue up ladder, adding 5 reps per round
03/21/2019
1.) Every 2 min for 4 rounds
7 Pause Front Squat @ 60%
2.) With a Partner
Accumulate 150/130/110 Assault Bike Cals
-One partner bikes, the other HS Holds against the wall (scale to HS Pike off box)
-Biker cannot bike unless partner is in HS
-Switch partners as desired
-MM Bikes 150/MF bikes 130/FF bikes 110 cals
*3.) Every 2 min for 4 rounds
7 Power Cleans from Hang Blocks @ 60%
*4.) 21-15-9
Weighted Push Ups (plate on back)
Abmat Situps (with same plate)
Whiteboard