Michael Green

Square img 20150815 160510

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel3:51
Jackie:00
Lifts
Back squat360 lbs
Deadlift405 lbs
Clean & Jerk235 lbs
Snatch205 lbs
Front Squat325 lbs
Overhead Squat225 lbs

WODS

07/02/2019
1.) 20 min to establish 1RM Power Snatch
-Don't repeat a current personal record. Go at least 1lb over!
2.) 10-8-6-4-2
Strict Pullups
GHD Situps with Medball 14/10lb
*3.) 15 min Bar Muscle Up practice
*4.) 5x5 Clean Grip Deadlift @ 95% of SQUAT Clean
07/03/2019
1.) 20 min to establish 1RM Power Clean
-Don't repeat a current personal record. Go at least 1lb over!
2.) With a partner, complete as many rounds as possible in 15 minutes of:
30 Double Unders
15 Pull ups
15 Push ups
100-meter run

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
07/10/2019
1.) EMOM 10
Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up)
Even: 5 Box Jumps 36/30" (Go higher if it's too easy)
2.) 21-15-9
Hang Power Clean and Jerks 45/35lb
Snatch Balance
*3.) 3x3 DSHSPU (deficit strict) 2x45 plates
3x5 DSHSPU 1x45
3x10 SHSPU no deficit
07/11/2019
1.) OR *3.) 
Every 2 min for 5 Rounds
.4 mile Assault Bike, then ME Double Unders
2.) 30-20-10
Kettlebell Swings 70/53lb
-One Arm Overhead KB Carry 100m Door to Door after each round
-Anytime you set the KB down, do 10 KB Deadlift penalty
*3.) 20 min to establish 1RM Deadlift (if you missed it last Saturday)
-Don't repeat a current personal record. Go at least 1lb over!
07/16/2019
1.) 10 min AMRAP
10 Alt. DB Squat Snatch 50/35lbs
15 Burpees
50 Double Unders
REST 5 min
10 min AMRAP
20 Kettlebell Swings 53/35lb
40ft Overhead Kettlebell Lunge, alt. Legs
*2.) Accumulate 2 min free standing HS Hold
-Every time you come down perform 20 DUBS (scale to the wall for 3 min)
07/18/2019
1.) 5x500m Row
Rest 2 min between rounds
2.) 40-30-20-10
Wall Balls 20/14lb
Wall Ball Sit Up Bounce Passes 20/14lb
*3.) 5 Rounds
20 Sledgehammer Hits
10 Tire Jumps
5 Tire Flips
07/19/2019
1.) Partner Bar Muscle Ups/Assault Bike
Accumulate 50 Bar Muscle Ups
EMOM Do 10 cal Assault Bike
-While one partner is working on Bar Muscle Ups the other partner is hanging from the pull up rig
rOpE cLiMbS 
2.) 5x200m Run with 25/15lb Plate (carried however you choose)
Rest 1 min after each round
Whiteboard
Team Wod w/Ashley
BMU from 24” box; sandbag cleans w/100 or 120# 🤷🏼‍♀️
Team Wod w Jordan