Angel Anderson

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat180 lbs
Deadlift200 lbs
Clean & Jerk135 lbs
Snatch120 lbs
Front Squat155 lbs
Overhead Squat145 lbs

WODS

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
04/04/2019
1.) With a Partner
12 Rounds
100m Row
10 Dips (MU to high rings if able)
5 Ground to Overhead 155/105lb
-One Partner works, one rests
-Each athlete does 6 rounds total
2.) Partner Death by Box Jumps 30/24"
-Partners switch rounds, one works while the other rests
3.) Partner Quad Smash
04/05/2019
1.) Every 1:30 for 5 rounds
3 Back Squat @ 80%
2.) 5 Rounds
20ft HS Walk
10 Thrusters 115/85lb
1 Rope Climb
*3.) Every 1:30 for 5 rounds
3 Strict Press @ 80%
*4.) Every 1:30 for 5 rounds, with :30 sec rest
Run 200m, then ME tire flips
(Set clock for 5 rounds of 1:30/:30)
04/08/2019
1.) EMOM 6
1 Overhead Squat @ 90%
2.) Every 3 minutes for 5 rounds
10 HSPU
10 Front Squat 135/95lb
Then ME Assault Bike Cals
-HSPU/FS meant to be done UB, so scale if needed
-Track cumulative total Cals
*3.) EMOM 6
1 Bench @ 90%
*4.) 4 Rounds
10 SLOW Single Leg RDL each leg
-Add load each round
04/09/2019
1.) EMOM 6
1 Clean & Jerk @ 90%
2.) 3 Rounds
40 Air Squats
20 Shoulder to Overhead 75/55lb
10 Ninja Roll Up Alt. Pistols
*3.) 3 Rounds
10 Back Extension
20 Second Freestanding HS Hold
*4.) 90 Sec on, 30 Sec off, until complete:
50 Cal Assault Bike
100 Cal Row
200 Double Unders

04/10/2019
1.) EMOM 6
1 Back Squat @ 90%
2.) 10 Box Jump 36/30"
20 Kettlebell Swing 70/53lb
30 Wallball 25/16lb
40 GHD Situps
30 Wallball
20 Kettlebell Swing
10 Box Jumps
*3.) EMOM 6
1 Strict Press @ 90%
*4.) Death by Double DB Hang Squat Clean Thrusters 40/20lb
04/12/2019
1.) EMOM 6
1 Snatch @ 90%
2.) 15 min AMRAP
10 Cal Assault Bike
10 Alt. Front Rack Lunges 135/95lb
20 Abmat Situps
*3.) EMOM 6
1 Deadlift @ 90%
*4.) Accumulate 500ft of Sandbag Bearhug Carry 150/100lb
-Every time you set it down, do 10 Toes to Bar
-Set cones up at 50ft stretches
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
04/16/2019
1.) Every 2 min for 5 rounds
5 Overhead Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 12 min AMRAP
10 Burpee Box Jumps 36/30"
15 Cal Assault Bike
30 Unbroken Double Unders (if you break, do a 5 groiner penalty, then continue)
*3.) Every 2 min for 5 rounds
5 Bench @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) EMOM 10
1 Strict Muscle Up
5 Back Extensions
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
04/18/2019
1.) 10 Rounds With a Partner:
Partner A: Runs 100m with 45/35lb plate
Partner B: 10m Handstand Walk
10 Synchro Box Jump Overs 24/20ā€
-A&B do their portions simultaneously, then switch places.
2.) Partner Hamstring Smash
3.) Lacrosse Ball Shoulder Smash
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
āœ… with Michelle B
125# FS no pr
220# FS (3# PR). Failed 225 after holding it half way up for 6.9 seconds.