Ashley Peterson

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

05/02/2017
1.) Every 2 minutes for 12 minutes 4 Back Squat, add load each round. Start at approx 70% of your 1RM
2.) Everlong
3 rounds
50 Double Unders
25 GHD Sit-ups
5 Muscle Ups
*3.) 4 x 400m Run, rest exactly 2 minutes between rounds.
note: negative splits is what you want so pace accordingly
*4.) for time:
with partner
10 Tire Flips 
100 cal AirAssault 
1000m Sled Pull 3x45lb/2x45lb (10 x 100m)
10 Tire Flips
note: one on bike and one pulling sled switch after every 100m. Both flip tire

05/03/2017
1.) Every 2 minutes for 14 minutes 3 position Snatch HH,H,F, add load each round
2.) Morning
50-30-10
Deadlift 185/135lb
Hang Power Clean 95/65lb
note: use 1 bar
*3.) EMOM for 10 minutes
1 Legless Rope Climb
15 Wallballs 25/16lb
*4.) 3 rounds
10 Weighted GH Raise
10 Reverse Hyper

05/04/2017
1.) Overhead Squat every 2 minutes 10-8-6-4-2-2-1, add load each round 
2.) Toss of the Dice
20 minute AMRAP
Run 200m
20m Handstand Walk
20 Pull-ups
*3.) 5 rounds
1 Clean 275/195lb
20m Yolk Carry 45's+25's/45's
*4.) 50 Toes to Bar for time
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