Shannon VanPay

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

06/04/2018
1.) Anyways
Every 3 minutes for 5 rounds
400m Run
12 Burpees 
2.) EMOM for 5 minutes 5 Overhead Squat @ approx 60% 
*3.) 21-15-9
Row, cal
Dumbbell Deadlift 100/70lb
*4.) 3 Snatch @ approx 75% every 2 minutes for 6 rounds
*5.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-up 
Pull-up
note: Strict is strict and Pull-up is kipping or butterfly
*6.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
06/13/2018
1.) Racin
Heat 1: 15 minute cap
5 minutes alternating every 30 seconds
Paced Assault Bike🙂
Sprint Assault Bike☠️
Immediately at the 5 minute mark 
Begin Death by Bar Muscle Ups
1 the first minute, 2 the second, 3 the third and so on until you cannot complete given reps within that minute 
2 minute transition 
Heat 2: 10 minute time cap
500m Row
40’ Broad Jump
25 Burpees over rower, lateral 
40’ Broad Jump
500m Row
Note: This is a race to the ☠️
2 minute transition 
Feature: 5 minutes time cap
300 Double Unders
*2.) 5-2 minutes rounds
5 Bodyweight Benchpress 
5 Box Jump 36/30”
Note: If you can’t do bodyweight  find the closest weight to your bodyweight that you can. 
*3.) 1 Strict Press every 90 seconds for 6 rounds @ approx 90%
*4.) 4 Rounds 
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise
*5.) Shoulder Mobility to include CrossOver Symmetry, Terres Major Smash, Lacrosse ball pec & shoulder smash. If you don’t know just ask. 
06/14/2018
1.) Granite Games 2018 Qualifier Workout 1A + 1B
With a 14 minute running clock
For time: 15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
with remaining time:
Establish 1RM Snatch
10 minute intermission
2.) 3 attempts to establish 1RM Clean & Jerk
*3.) 3 Front Squat every 2 minutes for 5 rounds @ approx 80%
*4.) Begin each round with 1 Legless Rope Climb
21-15-9
Dumbbell Hang Power Clean & Jerk 50/35lb
Hand Release Push-ups
*5.)  SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*6.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 
Whiteboard
Rest day from WOD
Definitely doing this for ec on Monday 😍