james macco

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Benchmarks

Workouts
Fran6:06
Helen11:28
Grace4:13
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift375 lbs
Clean & Jerk200 lbs
Snatch150 lbs
Front Squat255 lbs
Overhead Squat205 lbs

WODS

11/01/2019
11/05/2019
1.) 4 min Banded Hip Flexor Stretch (2 min per side)
2.) 3 position Banded Shoulder Stretch
3.) 20 min AMRAP
10 Toes to Bar
40ft Bear Crawl
2 Double Bodyweight/1.5 BW Back Squats
*4.) 3 Rounds
10 SLOW GH Raises
10 Back Extensions
11/06/2019
1.) Every 1:30 for 5 Rounds
1 Clean + 2 Jerks @ 75%
2.) 21 min AMRAP
One Athlete - 10 Ninja Roll Ups
Accumulate - 20 Kettlebell Swings 70/53lb
One Athlete - 5 Burpee Bar Muscle Ups
Accumulate - 30 Pushups
One Athlete - 1 Snatch 185/125lb
-Only one athlete works at a time for the entirety of the workout
*3.) 15-12-9
Assault Bike Cal
Lateral Box Jump Overs 24/20lb
11/08/2019
11/13/2019
1.) EMOM 8
1 Snatch @ 80%
2.) With a Partner
20 min AMRAP
10/7 Assault Bike Cals
10 Overhead Squats 155/105lb (from the ground)
10/7 Assault Bike Cals
11 Strict Handstand Pushups
10/7 Assault Bike Cals
12 Power Cleans 155/105lb
10/7 Assault Bike Cals
13 Toes to Bar
10/7 Assault Bike Cals
14 Thrusters 155/105lb
-One Athlete commits to biking the 10/7 cals each time
-One athlete works, one rests on all other movements
-The weight on the bar for the workout should be less than you used to Snatch in the skill work, otherwise this will really be challenging. 
*3.) 5 Rounds
10 Alt. Bicep Curls
10 Banded Triceps Pulldowns

11/14/2019
1.) EMOM 8
1 Power Clean + 1 Front Squat @ 80%
2.) 10 Rounds
5 Deadlifts 185/125lb
10 Alt. Dumbbell Snatch 50/40lb
*3.) EMOM Until Failure to Complete:
2 Wall Walks (Nose and Toes only)
1 Rope Climb
-Increase rope climb by 1 each round
11/15/2019
1.) EMOM 8
2 Pause Front Squats @ 70%
2.) 12 min AMRAP
10 Unbroken Double Unders
80ft Farmer Carry (you pick weight)
-Anytime you trip on DU, do 5 groiners before continuing where you left off
-Add 10 Unbroken Double Unders each round
*3.) 5 Rounds
200m Ski Erg
1 Box Jump as high as you can without dying

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