Kelsey Waack

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat170 lbs
Deadlift235 lbs
Clean & Jerk120 lbs
Snatch90 lbs
Front Squat125 lbs
Overhead Squat95 lbs

WODS

05/01/2018
1.) Every 2 minutes for 10 minutes
10 Strict Press @ approx 60%
10 Parallel Ring Rows 
2.) Fly
Row 500m
3 Rounds
20 Alternating Dumbbell Snatch 50/35lb
10 Left Arm Overhead Lunge 50/35lb
10 Right Arm Overhead Lunge 50/35lb
Row 500m
*3.) for time:
100m Overhead Walk 155/105lb
25 Power Clean & Jerk 155/105lb
100m Overhead Walk 155/105lb
Note: use the door to door for the 100m walk
*4.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
*5.) 5 rounds for time:
20m Sled Push 4x45/3x45
5 Box Jumps 36/30”
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
05/02/2018
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70% 
2.) Tremor Aftershock
9 minute AMRAP 
1 Ground to Overhead 255/175lb
10 Toes to Bar
100m Sprint (door to door)
*3.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*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 
*5.) 3 rounds
12 Power Clean 115/85lb
12 Strict Handstand Push-ups 
12/9 cal Assault Bike
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
05/08/2018
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean + 1 Jerk, start at approx 60%, add load each round. 
Note: reset or touch and go your choice 
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman 
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock🤟🏻

05/10/2018
1.) Run Away
3 rounds
15 Thrusters 95/65lb
400m Run
2.) Every 3 minutes for 3 rounds 8 Overhead Squat @ approx 65% 
*3.) 7 minute AMRAP
5 Deadlift @ 315/225lb 
5 Muscle Ups
*4.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk (end to end)
*5.) 22-16-10
Toes to Bar
Alternating Dumbbell Snatch 50/35lb
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
05/14/2018
1.) Lion Walk
400m Run
3 Rope Climbs, 15’
20 Clusters 115/85lb
10 Box Jumps 36/30”
20 Clusters 115/85lb
3 Rope Climbs, 15’
400m Run
2.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80% 
*3.) Deadlift 5-5-5-5-5, add load each round and rest no longer than 3 minutes between sets
Note: start @ approx 60% 
*4.) 7 minute AMRAP 
5 Bar Muscle Up 
50 Double Unders 
*5.) 3 Rounds for time
25 cal Row
25 Hand Release Push-ups 
*6.) 50-30-10
Ski Erg Cal
GHD Sit-ups 
05/15/2018
1.) Push Press 5-5-3-3-1-1 starting @ approx 60% adding load each round. Every 90 seconds 
2.) CFGB #5
Up the Ladder for time, 11 minute cap
10 Deadlift 135/95lb
10 Front Rack Lunge 135/95lb
10 Deadlift 155/105lb
10 Front Rack Lunge 155/105lb
10 Deadlift 185/135lb
10 Front Rack Lunge 185/135lb
10 Deadlift 205/145lb
10 Front Rack Lunge 205/145lb
10 Deadlift 225/155lb
10 Front Rack Lunge 225/155lb
*3.) for time
25 Bodyweight Bench Press
25 Strict Ring Dips, high rings
*4.) 3 rounds
100m Dumbbell Carry 80/60lb
25 Lateral Dumbbell Burpees
*5.) 5 rounds
20m Yolk Carry, heavy
20 Sandbag over Shoulder 
*6.) 3 Rounds 
25 Back Extension 
25 Wall Squats 
15 Reverse Hyper
05/17/2018
1.) Splinter
3 rounds
200m Log Run
20 Log Thrusters
20 Lateral Log Burpee Jump Overs
note: scale with a medicine ball
2.) Pressing Snatch Balance 3-3-3-3-3
Heaving Snatch Balance 2-2-2-2
Snatch Balance 1-1-1
note: add load each set, complete all reps of each movement before moving on to next movement. Rest no more than 2 minutes between sets
*3.) 9 minute AMRAP
25 Wallballs 25/16lb
1 Legless Rope Climb
*4.) 5-4-3-2-1
Strict Muscle Up
35 Double Unders
*5.) High Hang Clean & Jerk 1-1-1-1-1
Hang Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
note: add load each set, complete all reps of each movement before moving on to next movement. Rest no more than 2 minutes between sets
*6.) 3 rounds 
15 Reverse Hyper
15 Bent Over Barbell Row
05/19/2018
1.) CFGB #6
In 9 minutes  
21-15-9
Assault Bike
Snatch 75/55lb
Then 
Establish 1RM Snatch
*2.) 4 Strict Press EMOM for 5 minutes @ approx 70%
*3.) 3 minutes to Bench Press 25 reps
note: If you finish over 3 minutes its a giant no rep so choose weight wisely 
*4.) With a partner 20 rounds for time
Alternate after every accumulated 30 seconds
1 Handstand Push-up -> 30 second Handstand Hold
note: Use your line from the open or make one using the standards from the Open.
*5.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips. 
*6.) 3 x 15 Reverse Hyper
05/20/2018
1.) Ripple
17 minute AMRAP 
100m Run
15 Wallballs 20/14lb
100m Run
15 Handstand Push-ups 
100m Run
1 Legless Rope Climb
2.) Every 2 minutes for 3 rounds 8 Front Squat @ approx 60%
3.) 5 minute AMRAP 
10 GHD Sit-ups 
10 Toes to Bar



Whiteboard
6:54 full cheat
Singles. 115# Push press
WOD #1: 1mi run, 21 C&J, 800m run, 21 C&J, 1 mi run. 105lb RX 42:34
4:32 unbroken
PP - 155# / FS from Sun @ 195# for 4 rds.
6:50, 70#push press. 50 back ext. 50 hspu from box. 5 sets of 10.
130# PP w/ Jimbo