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

02/01/2019
1.) For Time:
Run 800m/Row 1000m/Bike 1.5 miles (You pick!)
20 Wallballs 20/14lb
30 Overhead Squats 45/35lb Barbell
20 Wallballs
40 Overhead Squats
20 Wallballs
50 Overhead Squats
Run 800m/Row 1000m/Bike 1.5 miles
*2.) EMOM 10
Odd=3 Strict Muscle Ups
Even=3 Strict Deficit HSPU 45/25lb plate
02/02/2019
02/03/2019
Holy cow was that Intermediate comp LIT!

So many amazing athletes from all over the Midwest came to give it their all for over $10,000 of cash prizes. 
The volunteer staff were complete experts and we finished exactly on schedule!

On to day two!
02/04/2019
1.) Every 2 min for 4 rounds
8 Pause Front Squats @ 50%
2.) 5 Rounds
5 Muscle Ups
10m HS Walk
15 Sumo Deadlift High Pull 95/65lb
*3.) Every 2 min for 4 rounds
8 Power Cleans from Hang Blocks @ 50%
*4.) 5-4-3-2-1-1-1
Weighted Pullups - Hold DB between feet
02/06/2019
1.) Every 2 min for 4 rounds
8 Pause Back Squat @ 50%
2.) 14 min AMRAP
50 Double Unders
40 Toes to Bar
30 Alt. Pistols
20 Assault Bike Cals
10 Alt. DB Snatches 70/55lb
*3.) Every 1:30 for 4 rounds
8 Strict Press @ 50%
*4.) EMOM 7
8 Lateral Box Jump Overs 24/20"
8 Ring Rows
02/09/2019
1.) Every 2 min for 4 rounds
8 Pause Overhead Squat @ 50%
2.) 11 min AMRAP
8 Alt. DB Hang Power Clean & Jerks 50/35lb
6 Alt. DB OH Right Arm Lunges 
6 Alt. DB OH Left Arm Lunges
-Every time you set the DB down, do 20 Groiners before picking it back up
*3.) Every 2 min for 4 rounds
8 Bench @ 50%
*4.) Every 3 Minutes for 5 Rounds
20 Cal Row as fast as possible
02/11/2019
1.) Every 2 min for 4 rounds
6 Pause Back Squat @ 60%
2.) 10 min AMRAP
40 Double Unders
20 Handstand Pushups
10 Deadlift 225/155lbs
*3.) Every 1:30 for 4 rounds
6 Strict Press @ 60%
*4.) 5x10 GH Raises, slow and steady
02/12/2019
1.) Every 2 min for 4 rounds
6 Clean & Jerk @ 60%
2.) 3 Rounds
10 Strict Ring Dips (MU to high rings if able)
20 Cal Row
10 Back Squats BW/70%BW
*3.) 50-40-30-20-10
With Partner - one works, one rests
GHD Situps
Meters of HS Walking
*4.) Every 2 Min for 5 Rounds
1 Legless rope climb
10 Abmat Wallball Bounce Passes
10/7 Assault Bike Cals
02/13/2019
1.) Every 2 min for 4 rounds
6 Pause Overhead Squat @ 60%
2.) For Time: Barbells loaded to 115/85lbs
10 Push Press
10 Chest to Bar Pullups
10 Front Squat
10 Chest to Bar Pullups
10 Thruster
10 Chest to Bar Pullups
10 Front Squat
10 Chest to Bar pullups
10 Push Press
*3.) Every 2 min for 4 rounds
6 Bench @ 60%
*4.) 3 Rounds
10 Back Extensions
10 Reverse Hyper
02/14/2019
1.) With a Partner:
Row 10,000m
-One athlete starts on the rower, the other one is resting
-Every 2 minutes, the resting athlete does 5 Ground to Overhead at 135/95lbs, then gets on the rower, and the other partner becomes the resting athlete.
2.) Partner Hamstring Smash
3.) Supernova Glute Smash


02/15/2019
1.) Every 2 min for 4 rounds
6 Pause Front Squat @ 60%
2.) 4 Rounds
5 Bar Muscle Ups
10 Toes to Bar
15 Overhead Squat 95/65lbs
*3.) Every 2 min for 4 rounds
6 Power Cleans from Hang Blocks @ 60%
*4.) 5-4-3-2-1
Bench Press 225/155lb
Rope Climb 
Whiteboard
2+11 cal bike, 8# WB
#35 snatch
Community wod with heather & mama deb!
4 rounds - 12 cal row/20# wall ball each round
Snatches @ 85# all unbroken; DL @ 155#; death by burpee box overs 8 in 11th round
3 + 6 cals (all row and 20# WB)
85# snatches all tng
2+15 wall balls (row + 30 wall balls)
82# snatch