Jennifer McFall

Square 20160712 145051 1

Benchmarks

Workouts
Fran7:00
Helen12:58
Grace:00
Isabel:00
Jackie10:58
Lifts
Back squat220 lbs
Deadlift235 lbs
Clean & Jerk147 lbs
Snatch110 lbs
Front Squat185 lbs
Overhead Squat110 lbs

WODS

11/06/2018
**WOD First**
1.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
*2.) Every 2 minutes for 5 rounds 2 Back Squat establishing a 2RM
Do not take over 20 minutes for each below:
*3.) 5 sets to Establish a 2RM Split Jerk 
*4.) 5 sets to Establish a 2RM Push Press
*5.) 5 sets to Establish a 2RM Bench Press
1.) Kisses
10-9-8-7-6-5-4-3-2-1
GHD Medball Sit-up 20/14lb
Medball Clean 20/14lb
Note: Scale GHD with Abmat as needed
*2.) 9 minute AMRAP 
21 Push Press 95/65
14 Box Overs 24/20”
*3.) EMOM until failure
Add 1 rep each round
Starting at 10 Push-ups 
*4.) 3 rounds
80’ Barbell Farmer Carry 135/95lb (2 bars)
80’ Sandbag Bear Hug Carry 150/100lb
Note: 40’ increments (rig to rig)
*5.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row (2 dbs)

11/12/2018
1.) Every 2 minutes for 10 minutes Power Clean & Power Jerk establishing session 1RM
Then every 2 minutes
1 Power Clean & Power Jerk @ 95%
2 Power Clean & Power Jerk @ 90%
*2.) Every 3 minutes for 15 minutes 2 Back Squat establishing session 2RM
Complete 3-5 in no more than 5 sets each
*3.) Establish session 2RM Split Jerk
*4.) Establish session 2RM Push Press
*5.) Establish session 2RM Bench Press
1.) Rewind
7 minute AMRAP
25 Double Unders
2 Muscle Ups
5 Front Squat 185/135lb
*2.) 10 minute EMOM
10 Hand Release Push-ups
1 Rope Climb
*3.) 21-15-9
Power Snatch 75/55lb
Box Overs 24/20"
*4.) 50 Back Extensions
Note: Slow and precise
11/14/2018
**WOD First**
1.) a. Every 2 minutes for 20 minutes 1 Snatch adding load to establish session 1RM
Or
1.) b. EMOM for 20 minutes 1 Snatch @ approx 70%
Note: Choose a or b based on skill i.e. if you are still in your puppy stage of Snatching choose b and if you’re experienced choose a. 
*2.) Every 1:30 for 6 Rounds 1 Clean Pull adding load each round
Note: Pull through full extension and only pull as high as the momentum of the bar takes it
1.) Achilles 
12 minute cap
100 Double Unders
1000m Row
75 Double Unders
750m Row
50 Double Unders
500m Row
Note: Scale with 75/750, 50/500, 25/250
*2.) 6-5-4
Back Squat 345/235lb (80%)
Muscle Ups
*3.) 21-15-9
Sumo Deadlift High Pull 75/55lb
Assault Bike 
*4.) 20 Axle Clean 225/155lb for time
*5.) 3 rounds
10 Wide Grip Strict Pull-ups 
10 Bent Over Row 135/95lb
10 Reverse Hyper


11/16/2018
1.) Deer Classic 300
300 Burpees for time
*2.) for time:
10 cal Assault Bike
5 Front Squat 315/215lb (85%)
4 Deficit Strict Handstand Push-ups 2x45/1x45
10 cal Assault Bike 
4 Front Squat 315/215lb
3 Deficit Strict Handstand Push-ups 2x45/1x45
10 cal Assault Bike 
3 Front Squat 315/215lb
2 Deficit Strict Handstand Push-ups 
*3.) 10 Rope Climbs for time
*4.) 7 minute AMRAP 
5 Bar Muscle Ups 
12 Deadlift 225/155lb
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
Whiteboard
14:52 assult bike
Free Wod and some other stuff
400m run on treadmill because no tower 🤷‍♂️
17:33. 2 rounds of hang cleans then 3 rounds of hang power
At home. I assumed hang squat cleans?
EC with Chris and Brett
Tried to catch Ashley ... unsuccessfully. Haha! EC w/ Jimbo. 💪🏻
***Mod w/: #26 SA KB Cln & 0.7 mi Ass.Bike 🤢 EC:✓