Seev πŸ‹πŸ½β€β™€οΈ

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Benchmarks

Workouts
Fran3:44
Helen9:30
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat225 lbs
Deadlift300 lbs
Clean & Jerk180 lbs
Snatch152 lbs
Front Squat190 lbs
Overhead Squat165 lbs

WODS

04/01/2019
1.) Every 1:30 for 5 rounds
3 Snatch @ 80%
2.) 30 Rounds
3 Muscle Up
6 Alt. Pistols
9 GHD Situps
*3.) Every 1:30 for 5 rounds
3 Deadlift @ 80%
*4.) 10x3 SUPER SLOW descent deficit HSPU
*5.) 10x3 SUPER SLOW descent Pullups
04/02/2019
1.) Every 1:30 for 5 rounds
3 Front Squat @ 80%
2.) 15 Min AMRAP
100m Run
10 Deadlift 225/135lb
100m Run
10 Bar Facing Burpees
*3.) Every 1:30 for 5 rounds
3 Power Cleans from Hang Blocks @ 80%
*4.) 4 Rounds for time
20m Sled Push 2x45/1x45 plate
20 Sledgehammer Hits
04/03/2019
1.) Every 1:30 for 5 rounds
3 Overhead Squat @ 80%
2.) 3 Rounds
15 Chest to Bar Pullups
15 Hang Power Snatch 115/85lb
*3.) Every 1:30 for 5 rounds
3 Bench @ 80%
*4.) 5 Rounds
10 Hip Extensions
10m Broad Jump
04/15/2019
1.) Every 2 min for 5 rounds
5 Snatch @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 10 Rounds
60m Shuttle Sprint (10m incriments)
5 Chest to Bar Pullups
*3.) Every 2 min for 5 rounds
5 Deadlift @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) 5 Rounds 
10m Sled Push 2x45/145lb plate
10 Slam Balls 50/40lbs
04/17/2019
1.) Every 2 min for 5 rounds
5 Clean & Jerk @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 10 Rounds
15 Kettlebell Swings 53/35lb
1 Legless Rope Climb
*3.) Every 1:30 for 5 rounds
10 Hang Squat Snatch 75/55lb
10 Bar Facing Burpees
*4.) 16-12-8-6-4
Double DB Thruster 50/35lb
-Complete 20m Farmer Carry between sets
-Anytime DB are set down, do 10 Cal Assault Bike
04/20/2019
1.) Every 2 min for 5 rounds
5 Back Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 9 min AMRAP
10 Hang Power Clean & Jerk 115/85lb
10 Toes To Bar
200m Run
*3.) 3 Rounds
150m Row
6 Burpess Over Rower
- FAST AF
*4.) 5 Rounds
10m Yoke Carry 45+25/35lb plates
6 Sandbag Over the Yoke
04/22/2019
1.) 20 min to find 1RM Snatch
2.) Accumulate 75/55 Assault Bike Cals
-Every 2 minutes get off the bike and do 10ft HS Walk and 3 Power Snatches @ 50% 1RM Snatch
-On 3,2,1...GO start with the HS Walk and Snatches, not on the bike
*3.) Banded/Plate Hip Stretch
*4.) 5x5 Back Rack Split Jerks @ 50% 1RM OHS
-Focus on catching LOW LOW LOW
04/23/2019
1.) 20 min to find 1RM Overhead Squat
2.) 21-15-9
Deadlift 115/85lb
Push Press 115/85lb
*3.) 3 Position Banded Shoulder Mobility
*4.) 10x1 Super Slow Clean Pulls to High Hang - then Clean from HH and Jerk
-Start at 50%, and add ~5-10lbs each rep
04/24/2019
1.) 20 min to find 1RM Clean & Jerk
2.) Choose your adventure:
Accumulate 40 Bodyweight/70%BW Back Squats (from the floor) - Every time you drop, do 10 Chest to Bar Pullups
OR 
Accumulate 40 Chest to Bar Pullups - Every time you come off the bar, do 10 Bodyweight/70% BW Back Squats (from the floor)
*3.) Partner Quad Smash
*4.) 3 Rounds
15 Sec Pigeon Stretch Each Side
10 Groiners
Whiteboard
Went the chest to bar route with bands. BS 105# (no delicate flower today πŸ˜‚) clean and jerk went no pr....
2:23 back squats @ 140#.
190# C&J for a 5# PR
C2B w/bands. 4 sets of 10, BS in between @85 C&J up to 140# (5#PR)
7 minutes ish #85 BS - 20 C2B with bands
2:23 Back Squats @ 225#
330# C&J 5# PR!
140# C&J; 6:40
Single arm db 100#🀣;
Vested 2.25 miles run with LK
225# C&J 10# PR
2:31 c2b broke up into 25 and 15
1:41 95# BS UB
135# CJ
130# C&J PR / 7:30ish - C2B route
8 C2B x 5 rounds, 85# BS 130# OHS - 15# PR
Chest to Bars
C2B 20-10-10- Not sure on time 295 C&J (10# pr)
150lb, 5lb pr
135# (5# pr)
2:18 90# BS
CJ up to 125#- missed jerk on 130# 3 times😝 Fast AF row/burpee EC
1:14 backsquats unbroken 95#
Clean and jerk PR 185# (5# PR) 2 mile vested run with Chris
2:25 BS @ 105#
165# C&J - 5# PR!
2:19 (40 BS - no c2b. 130#)
CJ LIFETIME PR. 195#. + 1 mi run. 🀒
2:42 bs ub @200#
240#c&j no PR
3:55 ( BS at 210# x 40)
265# clean no jerk
2:45 #70, 10 ring rows
4 C&J Q2 minutes #75
115 CJ (no PR) / 2:?? BS @ 105
Few seconds behind Brad
Was an active participant of 315p
150 cal bike - every 2 min: 5 BS (155), 20 dubs. 23:54
155# (5# PR)
2:31 BS@115#
215 (10# PR)
185 clean and BS for the wod right after. Took me a while to get the clean for the BS. DId the 40 C2B version and used the rack after getting 185 up the first time.