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

12/03/2018
1.) Every 1:30 for 6 Rounds
3 Snatch (singles) @ 70%
2.) 5 Rounds
10 Alternating Pistols
10 Power Clean 115/85
*3.) EMOM 10
Odd=Rope Climb
Even=Legless Rope Climb
*4.) 10 Min to Establish 1RM Box Jump (Use large foam box so you don't die)
*5.) With a Partner
10 Min AMRAP
Athlete A: Bike 10 Cals
10 Synchro T2B
Athlete B: Bike 10 Cals
10 Synchro Pullups
12/05/2018
1.) Every 2 min 30 sec for 5 Rounds
5 Bottom 1 Sec Pause Back Squat @ 70% 1RM
2.) 4 Rounds
12 HSPU
24 Kettle Bell Swing 53/35lb
48 Double Unders
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) Max Effort 🍳Carry in 7 minutes 4x45/4x25lb plates
*5.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
12/06/2018
1.) 20 min AMRAP
20 Front Squat 115/85
20 Pullups
20 Push Ups
20 Cal Row
2.) Piriformis Plate Stretch 
3.) 3 Banded Shoulder Stretches
4.) Pec/shoulder Lacrosse Ball Smash
12/08/2018
1.) Every 2 min for 5 Rounds
4 Strict Press @ 70%
2.) Accumulate 150/120 Cal Row
-Every minute complete 4 Burpees over rower before continuing
-Scale Burpees to 3,2, or 1 as needed
*3.) 12 min EMOM
Odd=10 Alternating DB Snatch 60/45
Even=8 DB OH Squat (4 each side)
*4.) 5x5 Snatch High Pull @ 85%
*5.) 6x5 Overhead Squat @ 70%
Whiteboard
19:44 with Scott 115# C&J
Almost finished with Kelsey
115 c& j
Through 20s w/Jim
205# C&J. Good to be back.
16:14 with Lizard
245# C&J. Felt great today!
28:53 (Treadmill cals sub for assault bike)
Solo
16:45 w/ Maria
175# C&J
22:24 with Michelle
95# C&J
With Nate. C/J: 190#
Capped at 20 cals. Dad +Sarah=Team Macco!
160# on C&J's / Sarah @ 65#
Through round of 20"s at cap
185# c&j
16:21 with Dinger
Tested an Ice Bowl WOD
14:57 w/chuck
5-4-3-2-1-2-3-4-5 strict pull up and strict dips Heavy Back squat
We were close (139 cals at time cap - but we finished anyway) w Alyssa
90# c&j
17:40 with Chris
C&J 135#, SHENRON (GHDs instead of C2B), DB EC (deceivingly disgusting), ice bowl test WOD
16:14 with Brad!
120# C&J
Day 5 of 14 of REST/No Activity.
😣😖😫🤬 I Suck at this whole recovering thing.
Partnered with Jake and blacked out after last 10 cals on bike!
C&j @ 190#
19:38 with Ted
150 CJ
19:44 w/ Adam
125# clns
34:50 with Seev
145# C&J
19:38 with Ryan
140# C&J
w Jordan