Megan Vogel

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift lbs
Clean & Jerk0 lbs
Snatch125 lbs
Front Squat145 lbs
Overhead Squat0 lbs

WODS

10/01/2019
1.) 6 min Calf/Achilles Smash - 3 min per side
2.) Run 600m
15 Power Snatches 155/105lb
Run 400m
30 Toes to Bar
Run 200m
45ft Handstand Walk
2 Rounds
*3.) 30 Pullups for time
10/02/2019
1.) ONLY ATTEMPT THIS WOD IF YOU ARE WELL RESTED, WELL FED AND PURE OF HEART
40 min AMRAP
100 Double Unders
10 Strict Deficit Handstand Pushups Short Parallettes w/abmat on the floor
25/20 Cal Assault Bike
10 Deadlifts 2xBodyweight/1.5xBodyweight
25/20 Cal Row
10 Box Jumps 36/30"
400m Run
10 Thrusters 80% Bodyweight/65% Bodyweight
2.) Die like Lord Voldemort

10/03/2019
1.) 12 min Lacrosse Ball Shoulder Smash
2.) 10 Rounds
1 Barbell Complex: 3 Power Clean -> 2 Shoulder to Overhead -> 1 Overhead Squat 115/85lb
1 Gymnastics Complex: 3 Toes to Bar -> 2 Chest to Bar Pullups -> 1 Bar Muscle Up
-Any time you break during a complex (set the bar on the ground/coming off the pullup bar), do 10 Bar Facing Burpees
*3.) 5 min EMOM
30 Sec Plank
10 Pushups
-Scale Pushup count if needed
-If you're cool, you'll never come down from a plank
10/04/2019
1.) 2 Rounds
1 Legless Rope Climb
20 GHD Situps
30 Unbroken Double Unders
-If you break DU, start back at 0. 3 strikes and you can continue where you left off
-5 min cap
2.) 5 Rounds
10/7 Cal Assault Bike (don't reset bikes)
10 Back Squats 95/65lb (from the ground)
-10 min cap
3.) 6 Rounds
20ft Bear Crawl
5 Groiners
-Only feet and hands are allowed to touch the ground, you can only rest in a pike position or bottom of a squat
10/05/2019
1.) 12 Min AMRAP
100m Run (Door to door ONLY)
10 Wallballs 25/16lb
1 Snatch 185/125lb (Scale to 75% 1RM)
2.) 3x400m Sprints
-Rest 2 min between rounds
-Record total time on the clock, including rest
*3.) 30 Ring Dips for time
10/07/2019
1.) EMOM 7
3 Position Snatch (HH, Hang, Floor) @ 60%
2.) 4 Rounds
20 Kettlebell Swings 53/35lb
15 Ring Dips (Muscle Up to it if able)
10 Strict Pullups
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats, each leg with DBs
10 Single Leg Romanian Dead Lifts, each leg with DBs
10/09/2019
1.) EMOM 7 
3 Position Clean (HH, Hang, Floor) + 1 Jerk @ 60%
2.) With a partner for time:
100 Double Unders
20 Thrusters 115/85lb
20 Toes to Bar
75 Double Unders
15 Thrusters
15 Toes to Bar
50 Double Unders
10 Thrusters
10 Toes to Bar
25 Double Unders
5 Thrusters
5 Toes to Bar
-Then Back up the ladder
-Do not repeat the round of 5's
-One athlete works at a time, one rests
22 minute cap
*3.) 3x5 Super Slow Descent Pullup Negatives
10/11/2019
1.) Open WOD 20.1

10 Rounds for Time
8 Ground-to-Overheads (95/65 lb)
10 Bar Facing Burpees

Time Cap: 15 minutes

*2.) 5x10 Pronated Bent Over Barbell Row
10/12/2019
1.) Every 1:30 for 5 Rounds
2 Clean & Jerk + 3 Sec Jerk Catch Hold @ 65%
(Clean & Jerk + Hold, Clean & Jerk + Hold)
2.) 3 Rounds
34 Abmat Sit Ups
24 Alt. Pistol Squats
14 Cal Row
4 Sandbag Cleans 150/100lb
10/14/2019
1.) From Squat Rack:
EMOM 7 
1 Back Rack Split Jerk @ 60% 1RM
-If easy, add load each round
2.) 3 Rounds
15/12 Cal Assault Bike
30 Wallballs 25/20lb
60 Double Unders
*3.) 5x8 Seated Kettlebell Strict Press
10/15/2019
1.) 12 min Leg Smashing (3 min per area, per side)
2.) 20 min AMRAP
500m Run (break up any way you choose)
40 GHD Situps
30 Alt. Dumbbell Hang Clean & Jerks 50/35lb
20 Burpee Box Jump Overs 24/20"
10 Bar Muscle Ups 
*3.) 4x80ft OH Walk with Barbell and hanging banded Kettlebells
10/16/2019
1.) From Squat Rack
EMOM 7
1 Snatch Balance + 5 Second Receive Hold @ 60%
2.) With a Partner
25 min AMRAP
10/7 Cal Row + 10 Kettlebell Swings 70/53lb
10/7 Cal Row + 15 Handstand Pushups
10/7 Cal Row + 10 Alt. Front Rack Lunges 155/105lb
10/7 Cal Row + 5 Muscle Ups
10/7 Cal Row + 10 Front Squats 155/105lb
-One athlete commits to a whole line of movement

*3.) 3 Rounds
10 GH Raises
:30 HS Hold
10/18/2019
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