Antonia Shanle

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat265 lbs
Deadlift290 lbs
Clean & Jerk200 lbs
Snatch155 lbs
Front Squat230 lbs
Overhead Squat210 lbs

WODS

05/08/2018
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean + 1 Jerk, start at approx 60%, add load each round. 
Note: reset or touch and go your choice 
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman 
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock🤟🏻

05/09/2018
1.) CFGB #3
Complete Reps of:
100 GHD Sit-ups 
150 Air Squats
Every time you pause movement switch to other movement accumulating 100 reps of GHD 150 Air Squats for time. 
2.) 3 Push Press @ approx 75% every 90 seconds for 6 rounds 
*3.) 21-15-9
Start each round with a 40m Sled Push 4x45/2x45
Hand Release Push-ups 
Wallballs 20/14lb
*4.) 4 x 400m Log Run, rest 1:1
*5.) 5 Free Standing Handstand Push-up 
10m Handstand Walk
4 Free Standing Handstand Push-up 
10m Handstand Walk
3 Free Standing Handstand Push-up 
10m Handstand Walk
2 Free Standing Handstand Push-up 
10m Handstand Walk
1 Free Standing Handstand Push-up 
10m Handstand Walk
*6.) 3 Rounds
15 Reverse Hyper
10 Back Extension 
5 GH Raise
05/11/2018
1.) CFGB #4
Riddle
14 minute AMRAP
150 Double Unders
50 Hang Power Clean 115/85lb
50 Push Press 115/85lb
30 Muscle Ups
*2.) for time:
3 rounds
10 Single Arm Squat Jerk 70/55lb (5L/5R)
50' Handstand Walk
*3.) Snatch 3-3-3-2-2-1
note: Reset every rep starting @ approx 60% adding load each rep. Work up to a session 1RM.
*4.) 3 minute AMRAP
Bar Muscle Ups
*5.)  for time:
With a partner complete 50 - 20m Sled Push 2x45/1x45, alternate as you wish
*6.) 3 rounds
15 Reverse Hyper, heavy
30 Wall Squats
note: Toes, Knees and Nose to the wall is the goal.
05/14/2018
1.) Lion Walk
400m Run
3 Rope Climbs, 15’
20 Clusters 115/85lb
10 Box Jumps 36/30”
20 Clusters 115/85lb
3 Rope Climbs, 15’
400m Run
2.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80% 
*3.) Deadlift 5-5-5-5-5, add load each round and rest no longer than 3 minutes between sets
Note: start @ approx 60% 
*4.) 7 minute AMRAP 
5 Bar Muscle Up 
50 Double Unders 
*5.) 3 Rounds for time
25 cal Row
25 Hand Release Push-ups 
*6.) 50-30-10
Ski Erg Cal
GHD Sit-ups 
Whiteboard
WOD #1: 1mi run, 21 C&J, 800m run, 21 C&J, 1 mi run. 105lb RX 42:34
4:32 unbroken
PP - 155# / FS from Sun @ 195# for 4 rds.
6:50, 70#push press. 50 back ext. 50 hspu from box. 5 sets of 10.