Kelsey Waack

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat190 lbs
Deadlift235 lbs
Clean & Jerk135 lbs
Snatch100 lbs
Front Squat125 lbs
Overhead Squat115 lbs

WODS

03/01/2020
1.) EMOM for 20 minutes 1 Strict Press with a 5 second overhead hold @ 75% -> 5 kip swings -> 5 knees to chest jumps 
Note: maintain that string line between the sternum and belly button; point toes and reach over the bar on kips; keep that torso up and try really hard to get those knees really high
2.) High Altitude
17 minute AMRAP
21 Dumbbell Thruster 50/35lb
15 Box Overs 24/20”
9 Chest to Bar Pull-ups
*3.) 10 min AMRAP
40’ Sled Push 10/no plate
40’ Sled Push 20/10lb
40’ Sled Push 30/20lb
Continue to add 10lb plates every time you successfully reach 40 feet within the time cap
*4.) 5 rounds 
30 second starting position deadlift hold
12 Reverse Hyper
Note: put some weight on the bar and go in to your setup position, pull slightly and hold for 30 sec, head neutral, lats trying to wrap around your spine
03/02/2020
1.) Fog
12 min cap
3 rounds
15/12 cal Assault Bike
5 Cleans 185/125lb (60-65%)
3 1Toes to Bar -> 1Bar Muscle Up
Note: 1 t2b + 1 bmu = 1 rep; wod is warmup for part 2 so don’t try to kill yourself on the part 1
2.) Every 3 minutes for 4 rounds 3 Front Squat @ 85%
*3.) Every 2 min for 12 min 1 Snatch @ 95%
15 minutes to work up to 95% Clean & Jerk
Every 2:30 minutes for 18 minutes 1 Clean & Jerk @ 95%
*4.) 10 minute EMOM
Odd: 5 Deadlift 315/225lb (65%)
Even: 15 second Rope Hang, arms must be at 90 degrees/15 second Rope Hang from full extension
*5.) 5 rounds
10 Bench Press 155/105lb
10 GHD Sit-ups


03/03/2020
1.) 15 minute AMRAP
5 Snatch 45/35lb
20 Walking Lunges
5 Box Jump (you pick height)
20 Hollow Rocks
5 Clean & Jerk, 45/35lb
note: begin with a pvc and high jumps if needed working into a barbell and box as you get warmed up
2.) Locomotive 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Snatch 
then 
20 minute AMRAP 
10 cal Row 
2 Box Jumps 36/30" 
1 Clean & Jerk 
note: Record heaviest load. 
3.) 5 rounds
3 Push Press @ 80%
10m Yoke Carry 45/15
10m Sandbag Carry 150/100lb
4.) 5 rounds 
3 Wide Grip Pull-ups
5 GH Raise
7 Reverse Hyper


03/05/2020
1.) Jackie 
1000m Row
50 Thrusters 45lb
30 Pull-ups
2.) RomWod 
*3.) Snatch Balance 3-3-3-3-3
Note: add load each round and really practice bringing that bar back down to your rear rack position while warming up
*4.) 9-7-5
Power Clean & Jerk 135/95lb
Bar Muscle Up
*5.) 3 rounds
15 Reverse Hyper
15 Supinated Grip Bent over Barbell Row 115/85lb
Note: squeeze butt on top of reverse hyper, pause 1-2 seconds on top of each rep of the row


03/06/2020
Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. 

Foo
170lb Bench Press, 13 reps
Then 20 min AMRAP
7 Chest to bar pull-ups
77 double unders
170lb Squat Clean Thruster, 2 reps
28 situps


03/09/2020
1.) Flare
14 minute AMRAP 
35 Double Unders 
25 Wallballs 20/14lb
15 Toes to Bar
2.) Every 2:30 for 6 rounds 3 Front Squat @ 75%
*3.) 9 minute AMRAP 
15 Power Snatch 75/55lb
3 Bar Muscle Ups 
*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.) 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










03/12/2020
1.) Live Fire
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing  a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you

03/18/2020
1.) Time Out
9 minute AMRAP 
13 Hang Power Snatch 75/55lb
150m Row
*2.) Every 2 minutes for 12 minutes 1 Overhead Squat @ 90%
*3.) 5 rounds
80’ Sandbag Carry 150/100lb (bearhug)
10 WallBalls 
*4.) EMOM for 10 minutes
Odd: 4 Muscle Ups
Even: 7 Strict Handstand Push-ups
*5.) EMOM 20 min 1 Snatch @ 70%
*6.) 3 rounds
25 GHD Sit-ups
1:30 Plank

Home WOD
1.) 15 min EMOM
10 Overhead Squats with a broom
16 Alt. Low Stair Steps (Fast fast fast!)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
03/21/2020
1.) 1000 Mile
30 minute AMRAP
Run 1 mile
Row 2000m
Assault Bike 50 cal
Note: Keep heart rate down and just keep nice and steady movement
*2.) 3 Back Squat @ 75% every 2 minutes for 12 minutes
*3.) for time:
15 Strict Press 95/65lb
40’ Overhead Walk 95/65lb
10 Push Press 135/95lb
40’ Overhead Walk 135/95lb
5 Push Jerk 185/125lb
40’ Overhead Walk 185/125lb
*4.) 10 rounds
5 Strict Hanging L-ups
10 Hollow Rocks

At Home
1.) 3 Rounds
:30 Max Effort for each movement:
- High Knees
- Butt Kicks
- Alt. Lunges in Place
2.) Every 1:30 for 5 rounds
5 Inch Worms (no pushup)
:30 Plank

03/22/2020
1.) Plywood
21-15-9
Deadlift 225/155lb
Bar Facing Burpees
*2.) 10 minute EMOM
Odd: 10 Strict Press @ 50%
Even: 1 Legless Rope Climb
*3.) 7 minute AMRAP
Add 1 rep each round until time cap
1 Hang Clean 155/105lb 
1 Bar Muscle Up
Note: it doesn’t say anything about it being a power clean
*4.) 3 rounds 
15 Reverse Hyper
10 Back Extension

At Home:
1.) 10 min AMRAP
15 Thrusters with broom
10 Sit-ups 
2.) 3 Rounds
:30 High Knee Side Lunge, per side
1 min Straddle Sit

03/24/2020
Equipped
1.) 100 Alternating Dumbbell Thrusters 50/35lb
note: sub with a kettlebell, small pet, a planter or anything you can lift with one hand
*2.) 7 minute AMRAP 
Alternating Arm Turkish Get Up 50/35lb
note: if you are not good or inexperienced with Turkish getups use your shoe, precision of movement is key
https://www.youtube.com/watch?v=sgd8n917Zv0
Non equipped
1.) 100 Jumping Squats to target approx. 6" above reach
note: every time you rest add 3 more jumping squats to the set
*2.) 7 minute AMRAP 
Shoe Turkish Get Up
note: put your shoe on your knuckles of your up arm, if the shoe falls off before you get back to the floor you must restart the rep
1.) 50 Supermans with a 3 second hold
note: lay flat on the ground with your ankles together and arms spread out in front of you and lift your toes and arms as high off the ground as possible, hold for 3 second and back to the ground


03/26/2020
1, 3 & 4 can be done with minimal equipment to none
1.) 3 rounds
400m Run (every 2 steps of your average human is 5 feet so walk 655 feet and pick out something as a landmark for your turnaround at that point)
100 Air Squats
15 Power Clean & Jerk 155/105lb
if no barbell do this: 30 Alternating Dumbbell/Kettlebell Power Clean & Jerk
*2.) 3-3-3-3-3 Snatch Balance, add load each round
Note: practice bringing that bar down to rear rack position with an empty bar soft catching it and if you are not comfortable with it, do this as a 1 rep every minute for 15 minutes adding load every 3 reps
*3.) 10 minute EMOM
Odd: 15 Toes to Bar
Even: 10 Strict Handstand Pushups
if no rig do this:
10 minute EMOM
Odd: 10 V-Ups
Even: 10 Dips (use 2 chairs)
*4.) 4 rounds
10 Single Arm Dumbbell Bent Over Row R 
1 minute Single Arm Dumbbell Overhead Hold R
10 Single Arm Dumbbell Bent Over Row L
1 minute Single Arm Dumbbell Overhead Hold L


03/27/2020
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. 

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Workout/Warmup Desc. https://youtu.be/QvXmXjTIOXY
Workout https://youtu.be/4MNzgOq8Axc

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