Krystal Lowney

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Benchmarks

Workouts
Fran5:56
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat190 lbs
Deadlift210 lbs
Clean & Jerk135 lbs
Snatch85 lbs
Front Squat155 lbs
Overhead Squat110 lbs

WODS

03/10/2020
1.) Battle Buddy
With a partner for time, one works one rests alternating
10 rounds 
10 cal Assault Bike
then
10 rounds 
10 cal Row
then
10 rounds
100m Run (door to door) 
2.) Every 2 minutes for 12 minutes 3 Push Press @ 75%
*3.) EMOM for 20 minutes 1 Clean & Jerk @ 70%
*4.) 7 minute AMRAP
100m Run
5 Burpees
1 Legless Rope Climb
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
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

03/25/2020
Part 1, 4 & 5 equipment free
1.) 10 rounds of 1 minute on 1 minute off of:
60’ Shuttle Run (15’)
Max Effort Burpees (complete as many as possible until the time runs out)
*2.) Every 3 minutes for 6 rounds 3 Overhead Squat @ 75%
*3.) for time:
5 Muscle Ups
50’ Sandbag Carry 150/100lb
4 Muscle Ups
50’ Sandbag Carry 150/100lb
3 Muscle Ups
50’ Sandbag Carry 150/100lb
2 Muscle Ups
50’ Sandbag Carry 150/100lb
1 Muscle Up
50’ Sandbag Carry 150/100lb
*4.) EMOM for 10 minutes
10 Push-ups
10 Sit-ups
*5.) 4 Rounds
1 min Scorpion Stretch, per side
1 min Seal or Sphinx Stretch









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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