Laura VanderKelen

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Benchmarks

Workouts
Fran4:51
Helen9:26
Grace2:53
Isabel8:35
Jackie9:40
Lifts
Back squat205 lbs
Deadlift255 lbs
Clean & Jerk165 lbs
Snatch132 lbs
Front Squat185 lbs
Overhead Squat155 lbs

WODS

09/02/2019
1.) Every 2 min for 5 Rounds
2 Back Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 19 min AMRAP
3 Muscle Ups
1 Shuttle Sprint = 5, 10, 15 yards
6 Burpee Box Jump Overs 24/20"
-Jump clear over the box
*3.) 3 Rounds
10 Unbroken Strict Pullups
10 Unbroken Strict Handstand Pushups
-Any time you break (come off the pullup bar/wall) Bike 10/7 Cals
09/03/2019
1.) 3 Rounds
15 Sec Downward Dog
30 Sec Pigeon Stretch per side
2.) 20 Rounds
100m Run (Door to Door ONLY)
5 Toes to Bar
3 Box Jumps 36/30"
1 Deadlift 385/275lb (Scale to 85%)
*3.)Every 2 min for 6 Rounds
2 Front Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
09/04/2019
1.) Every 2:30 for 5 Rounds
2 Clean & Jerk @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 8 Rounds
4 Snatch Balance 75/55lb
4 Alt. Overhead Lunges 75/55lb
4 Chest to Bar Pullups
4 Bar Muscle Ups
*3.) Every 2 min for 5 Rounds with Weight Vest
20m Burpee Broad Jump
10 Alt. Step Ups 24/20"
09/08/2019
1.)"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
09/09/2019
1.) Every 2 min for 6 Rounds
1 Clean & Jerk @ 92.5% 1RM
2.) 3 Rounds
10 Overhead Squat 155/105lb
15 Cal Assault Bike
20 Strict Handstand Pushups
*3.) 3 Rounds
10 Reverse Hyper
10 Glute Ham Raise
09/11/2019
1.) 3 min Calf Smash, per side
2.) For Time:
2001m Run
11 Box Jumps 30/24"
11 Thrusters 115/75lb
11 Chest to Bar Pullups
11 Power Cleans 175/115lb
11 Handstand Pushups
11 Kettlebell Swings
11 Deadlifts 175/115lb
11 Push Jerks 115/75lbs
2001m Row

09/12/2019
1.) Every 2 min for 6 Rounds
1 Snatch @ 92.5% 1RM 
2.) 3 Rounds with a Partner
At the same time, each athlete does 50 Air Squats, then Sprints 100m
Accumulate 4 Legless Rope Climbs Total, one works, one rests
At the same time, each athlete does 25 Push Ups, then Bear Crawls 40ft
Accumulate 100 Double Unders Total, one works, one rests
At the same time, each athlete does 10 Strict Pullups, then does 10 Sumo Deadlift High Pulls 95/65lb
*3.) 5 Rounds
100m Farmer Carry 50/35lb Dumbbells
5 Devil's Press
09/14/2019
1.) Every 2 min for 6 Rounds
1 Back Squat @ 92.5% 1RM
2.) 8 min AMRAP
10 Pushups
20 Power Cleans 75/55lb
40 Double Unders
09/16/2019
1.) Every 2 min for 6 Rounds
Snatch 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 12 min AMRAP
10 Pushups
10 Pullups
10 Deadlifts 185/125lbs
*3.) 4 Rounds
200m Run with plate locked overhead 15/10lb
10 Tire Jumps

09/18/2019
1.) Every 2 min for 6 Rounds
Strict Press 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 3 Rounds
80ft DB Farmer Carry (40ft down and back, you pick the weight)
Row 20 Cals
10 Burpees Over Rower
*3.) 5 Rounds
7 Glute Ham Raises
7 Back Extensions
Whiteboard
Strict press up to 200#
SP to 105#
5:29 (100# DB)
Up 155# SP
9:11 53# KB
75/85/90/95/100/100# SP
9:33 40lb KB. Up to 85 press, failed 90lb
8:33 70#
160-195# strict press
5:15 with 95pounders (Trev had the 100s)
Strict press up to 180lb and managed to pull off 2 unbroken sets of 2 at 92.5%!
6:45, 65#
75-92# SP
RFESS w/ dumbbells 5x5 each side 25lbs; yesterday’s wod 2 rounds; ab work
8:13 - 45# DB
85/92/97/103/106# SP
6:59 - 45# DB
80/85/90/95/FAILED 100 3x/back to 95
^102# SP. 4.73mi/7:35 avg
85# dumbbells. Up to 140# strict press
7:44 55#
SP up to 102#
6:17 w/ 72# kb’s
Up to 145# sp