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

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
11/08/2019
11/11/2019
1. EMOM 8
 1 Clean & Jerk @ 80%
2.) For Time:
25 GHD Situps
15 Cal Row
5 Ring Muscle Ups
30 GHD Situps
20 Cal Row
10 Ring Muscle Ups
*3.) 3 Rounds
10 GH Raises
10 Back Extensions
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

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