Yvonne Otero

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Benchmarks

Workouts
Fran9:01
Helen:00
Grace6:09
Isabel:00
Jackie:00
Lifts
Back squat175 lbs
Deadlift205 lbs
Clean & Jerk95 lbs
Snatch65 lbs
Front Squat0 lbs
Overhead Squat60 lbs

WODS

02/04/2020
1. Bad Bacon
EMOM 30
Begin every round with 3 Burpees
min 1 10 Pushups
min 2 10 GHD Sit-ups
min 3 5 Ring Dips
note: repeat entire triplet for 30 minutes
**If time allows choose 1 extra credit**
*2.) 3 rounds
10 Push Press @ 50%
1 Free Standing Handstand Push-up
note: scale with 10 sec. handstand hold preferably away from the wall
*3.) 5 minutes:
40 foot Sandbag Carry
note: every time you hit 40 feet, drop the sandbag and pick it back up again
*4.) 3 rounds
7 Single Arm Bent-over Dumbbell Row, r & l, start heavy and add more each set
5 Strict Wide Grip Pull-ups



02/06/2020
1.) Mail Room
start each round with 100m Shuttle(10m) 
21-15-9 
Overhead Squat 115/85lb 
Toes to Ring
**Choose one extra credit **
2.) 7 min AMRAP 
10m Sled Push 45/25lb
3 Bar Muscle Up
3.) Every 3 minutes for 12 min 3 position Clean Complex @ approx 75% Clean from HH + 1 Clean from H + 1 Clean & Jerk from F
4.) 13 min AMRAP 
10 Back Extension
8 Wide Grip Strict Pull-ups
10 Reverse Hyper
02/07/2020
Bell
3 rounds 
21 Deadlift 185/135lb
15 Pullups
9 Front Squat 185/135lb


02/10/2020
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
**Choose your extra credit**
*2.) Every 2:30 for 5 rounds 4 Front Squat @ 70%
*3.) Deadlift 20 reps @ 70% in least amount of sets and rest as possible
*4.) 10 min EMOM
Odd: 3 muscle ups 
Even: 10 GHD Sit-ups
*5.) 6 x 3 Hang Snatch @ 75%
6.) 3 rounds
21 GHD Sit-ups 
1:00 Plank




02/12/2020
1.) Air Pocket
86 Burpees
30/24 cal Assault Bike
2.) EMOM for 20 minutes 1 Snatch @ 70ish %
Note: stick with one weight and practice precision
*3.) Every 2:30 minutes for 5 rounds 5 Overhead Squat @ 60%
*4.) 5 rounds
5 L-sit Pull-ups
30 sec Plank
*5.) Every 2 minutes for 10 minutes 3 Snatch High Pull


02/13/2020
1.) Every 1:30 for 5 rounds 3 clean ext/high pull @ 80% 
note: it's really not so much of a high pull but more when that bar is floating after the extension, just give that bar a tug trying to connect those elbows behind your back
2.) Cell Phone
3 rounds
15/12 cal Row
5 Muscle Ups
1 Clean & Jerk 225/155lb
*3.) 10 minute EMOM
Odd: 10m Sled Push 45/25lb
Even: 1 Legless Rope Climb
Note: do no ever risk death to complete a legless rope climb in training, ok? Sled push weight is meant to be on the rubber mats and it’s not meant to be fast but extremely difficult so put that plate on and figure out how to move it over rubber.
*4.) 3-2-1-1-1 Snatch Balance, work up to a heavy single
*5.) 12 minute AMRAP
10 weighted Hip Extensions
3 Wide Grip Pull-ups
10 Reverse Hyper
3 Wide Grip Pull-ups
10 Back Extension
3 Wide Grip Pull-ups


Whiteboard
30:27. Dead the rest of the day.
Team WOD w T. Fam
33 something
😨