Theresa Rosenquist

Square wodmother1

Benchmarks

Workouts
Fran6:08
Helen12:34
Grace6:14
Isabel:00
Jackie11:07
Lifts
Back squat205 lbs
Deadlift300 lbs
Clean & Jerk130 lbs
Snatch100 lbs
Front Squat180 lbs
Overhead Squat120 lbs

WODS

08/01/2019
1.) Partner Quad Smash (3 min per leg, per athlete)
2.) With a Partner
50-40-30-20-10
Cal Assault Bike
14-12-10-8-6
Ring Muscle Ups
-One athlete works, one rests
-Switch working athlete as desired
*3.)Every 2 min for 5 Rounds
7 Overhead Squat @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
08/02/2019
1.) Every 2:30 for 5 Rounds
7 Clean & Jerk @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 4 Rounds
40ft Unbroken HS Walk (5 Burpee penalty if you break 1x per round)
20 Cal Row
10 Hang Power Snatch 115/85lb
*3.) 3 Rounds
400m Run
15 Bodyweight/70% BW Bench Press

08/03/2019
1.) Every 2 min for 5 Rounds
7 Snatch @ 65% 1RM (not touch and go - take time to set up)
2.) 3 Rounds
15 Toes to Bar
10 Hang Power Cleans 135/95lb
5 Thrusters 135/95lb
*3.) Tabata Hollow (:20)/Arch (:10)
08/04/2019
1.) 22-16-10-4
Chest to Bar Pullups
Alt. Pistol Squats
2.) 4 Rounds
10 Double Dumbbell Alt. Strict Press 50/35lb
100m Double Dumbbell Farmer Carry
20 Jump Squats
08/05/2019
1.) Every 2 min for 5 Rounds
6 Back Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 15 min AMRAP
100m Run
10 Shoulder to Overhead 115/85lb
10 Box Jumps 30/24"
40ft Bear Crawl
*3.) EMOM 5
4 Sandbag Cleans 150/100lb
2 Wide Grip Strict Chest to Bar Pullups
08/06/2019
1.) 6 min Lacrosse Ball Shoulder Smash - 3 min per side
2.) 8 Rounds
10 Abmat Situps with Medball 20/14lb
6 Kettlebell Swings 70/53lb
3 Bar Muscle Ups
*3.)Every 2 min for 5 Rounds
6 Front Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
08/07/2019
1.) Every 2:30 for 5 Rounds
6 Clean & Jerk @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 12 min AMRAP
10 Ring Dips (MU to high rings if able)
15 GHD Situps
50 Double Unders
*3.) One mile run for time
*4.) Every 2 min until you cannot complete required work
Run 200m
1 Tire Flip
-Add 1 tire flip every round
08/08/2019
1.) 6 min Lacrosse Ball Wall Trap Smash - 3 min per side
2.) With a Partner
25 min AMRAP
20 Pullups
20 Handstand Pushups
10 Deadlifts 365/275lb (Not partner DL)
-One athlete works, one rests
-Switch working athlete as desired
*3.)Every 2 min for 5 Rounds
6 Overhead Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
08/09/2019
1.) Every 2 min for 5 Rounds
6 Snatch @ 70% 1RM (not touch and go - take time to set up)
2.) 15 Rounds
4 Ninja Pistol Roll Ups
2 Burpee Ring Muscle Ups
*3.) Accumulate 4:00 HS Hold
Anytime you break do 5 push ups
08/10/2019
1.) Every 2 min for 5 Rounds
6 Strict Press @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 20-15-10-5
Toes to Bar
Wall Ball 20/14lb
*3.) 4x8 Glute Ham Raises SLOW
08/11/2019
1.) 20 Cal Assault Bike
2 Sandbag Cleans 150/100lb
15 Cal Assault Bike
4 Sandbag Cleans
10 Cal Assault Bike
6 Sandbag Cleans
5 Cal Assault Bike
8 Sandbag Cleans
2.) 5 Rounds
40ft Bear Crawl
:30 Sec Plank
08/12/2019
1.) Every 2:30 for 5 Rounds
5 Clean & Jerk @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 13 min AMRAP
400m Run
5 Hang Power Snatch 135/95lb
20 Alt. Pistols
*3.) 4x10 Supinated Barbell Rows
-Increase weight each time
08/13/2019
1.) 2 min Frog Stretch, then 3 min IT Band smash per side
2.) For Time:
Row 900m
30 Thrusters 95/65lbs
1 Legless Rope Climb + 1 Rope Climb
Row 600m
20 Thrusters 115/85lbs
1 Legless Rope Climb + 1 Rope Climb
Row 300m
10 Thrusters 135/95lbs
1 Legless Rope Climb + 1 Rope Climb
*3.)Every 2 min for 5 Rounds
5 Front Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
08/14/2019
1.) Every 2 min for 5 Rounds
5 Snatch @ 75% 1RM (not touch and go - take time to set up)
2.) 15-12-9-12-15
Back Squats 95/65lb (from floor)
GHD Situps
*20ft HS Walk after each round
*3.) EMOM 5
5 Bench Press 135/95lb
5 Strict Pullups
08/15/2019
1.) Partner Calf/Achilles Smash 3 min per leg, per athlete
2.) 10 Rounds
30 Double Unders
10 Chest to Bar Pullups
5 Box Jumps 36/30"
-One athlete does whole round, the other rests
-Switch working athlete each round
*3.)Every 2 min for 5 Rounds
5 Overhead Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
08/16/2019
1.) Every 2 min for 5 Rounds
5 Strict Press @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) For time:
50 Hang Power Cleans 95/65lb
40 Handstand Pushups
30 Sumo Deadlift High Pulls 95/65lb
20 Bar Muscle Ups
*3.) 3 Rounds
10 Reverse Hyper
10 GH Raise
10 Hip Extension
Whiteboard