Emma Waack

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat175 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat140 lbs
Overhead Squat0 lbs

WODS

07/01/2019
1.) 20 min to establish 1RM Strict Press
-Don't repeat a current personal record. Go at least 1lb over!
2.) Every 2:00 for 4 Rounds with :20 sec rest
Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20" 
*3.) 4x20 Kipping HSPU
-Rest as needed between sets
*4.) 3 Rounds @ 40% Power Snatch Max
5 Behind the Neck Push Press Snatch Grip
5 Muscle Snatch
5 Power Snatch Balance
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.
07/05/2019
1.) 20 min to establish 1RM Back Squat
-Don't repeat a current personal record. Go at least 1lb over!
2.) 5 rounds for time
:30 bar hang
100' farmer carry with 2 dumbbells (you choose weight)
40' HSW
*3.) 3 Rounds
10 Reverse Hyper
10 SLOW Good Mornings 75/55lb
5 Deficit Deadlifts @ 60% (Stand on 45lb plates)
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
07/08/2019
1.) 6 Rounds
400m Run
15 Burpees
10 Box Jump Overs 24/20"
*2.) 5 x 8 reps each.
Barbell supinated grip lat row
Wide grip strict pull up
Narrow grip chin up
07/09/2019
1.) EMOM 12 OR *4.
Odd min: Freestanding HS Hold Practice
Even min: 4 Sandbag Cleans
(Have half class start on opposite stations)
2.) 5 Rounds
100m Plate Pinch Carry 35/25lb plates
20 Alt. Lunges in place with one plate overhead
*3.) 15 min practice ring muscle ups
*4.) 20 min to establish 1RM Back Squat (if you missed it last Friday)
-Don't repeat a current personal record. Go at least 1lb over!
07/16/2019
1.) 10 min AMRAP
10 Alt. DB Squat Snatch 50/35lbs
15 Burpees
50 Double Unders
REST 5 min
10 min AMRAP
20 Kettlebell Swings 53/35lb
40ft Overhead Kettlebell Lunge, alt. Legs
*2.) Accumulate 2 min free standing HS Hold
-Every time you come down perform 20 DUBS (scale to the wall for 3 min)
Whiteboard
3ish rounds, 6+20ft lunge (26#kb)
Some heavy lifting and DB cleans w/7:15 crew
4 + 2 DB power snatch; 4+5 KB
20# DB. Baby KB for lunge.
3+4 alt dB snatches/4 rds
10# DB SS, plate hops. 35# swings, 15# OH lunges
3 rds + 5 burpees / 5 rds + 9 kbs
yikes
Some stuff w the 7:15 crew.
20# DB/35# KB
Didn’t keep track of rounds, too much sweat in my eyes.💦
2 + 27 DU / 4 + 10 KBS - RX
humidity is still a thing at 5am
4+1 burpee 4+4kbs
3 + 15 burpees ; 4 + 6 kbs
Shirt came off. 😳