Erin Buntin

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat245 lbs
Deadlift320 lbs
Clean & Jerk175 lbs
Snatch120 lbs
Front Squat215 lbs
Overhead Squat0 lbs

WODS

06/11/2018
1.) Bad Bill
9-7-5
Overhead Squat  205/145lb
Assault Bike
Muscle Ups
Assault Bike
2.) 3 Split Jerk @ approx 75% every 3 minutes for 5 rounds 
*3.) Max Effort of each movement 
2 Minutes Push-ups 
2 minutes Sit-ups 
2 minutes Strict Pull-ups 
2 Mile Run
Note: Push-ups do not go to your knees
*4.) Deadlift 1-1-1-1-1 
Note: First 3 reps @ approx 95% then the final two if the first 3 felt crazy good then attempt 1RM
*5.) 21-15-9
Toes to Bar
42-30-18
Double Unders
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
06/12/2018
1.) Mr. Niceguy ☠️
12 minute AMRAP with 30/20lb Dumbbells 
10 Step ups 20”
20’ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats 
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all. 
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward 
*5.) With a partner 
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carry’s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups 
1 minute Plank Hold

06/14/2018
1.) Granite Games 2018 Qualifier Workout 1A + 1B
With a 14 minute running clock
For time: 15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
with remaining time:
Establish 1RM Snatch
10 minute intermission
2.) 3 attempts to establish 1RM Clean & Jerk
*3.) 3 Front Squat every 2 minutes for 5 rounds @ approx 80%
*4.) Begin each round with 1 Legless Rope Climb
21-15-9
Dumbbell Hang Power Clean & Jerk 50/35lb
Hand Release Push-ups
*5.)  SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*6.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 
06/19/2018
1.) Lufniap
17 minute AMRAP 
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
Left Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
2.) EMOM for 10 minutes 
Odd: 10 Strict Press @ approx 50%
Even: 10 Handstand Push-ups 
*3.) 100’ Box Push
10 Box Overs 24/20”
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes 
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning. 
*5.) 50 Chest to Bar
*6.) 5 Rounds 
10 Reverse Hyper
12 Weighted Hip Extension 
14 Alternating Sledgehammer Swings 

06/22/2018
1.) Granite Games 2018 Qualifier Workout 3
12MIN TIME CAP
3 Rounds for time
12 Chest to Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
Tie Break Time Recorded, Immediately followed by…
3 Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
2.) EMOM for 15 minutes
1 Snatch + 1 Overhead Squat @ approx 75%
*3.) In 3 person Teams
33 reps of: 
1 Sitting Sled Pull (Use rig and 2x4 for your footing) 200/100lb
1 Standing Sled Pull 200/100lb 
Sprint 100m Door to Door
note: Teammates transition after working teammate comes through the door. Set 2x4 against rig, then set cone by sled with rope fully extended. Pull towards the rig in a sitting position with butt firmly planted to the floor. When the sled reaches your feet stand up, turn the sled around and pull back to cone. The pull back to the cone is not a drag it is feet planted on the floor and pulling from a standing position. 
*4.) 10 minute EMOM
Odd: 7/5 cal Assault Bike
7 Strict Toes to Bar
Even: 7/5 cal Assault Bike
7 Toes to Bar


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