Barbi Gossen

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift315 lbs
Clean & Jerk170 lbs
Snatch130 lbs
Front Squat200 lbs
Overhead Squat155 lbs

WODS

02/05/2019
1.) Every 2 min for 4 rounds
8 Snatch (Touch 'n Go if you can) @ 50%
2.) 22-16-10
Kettlebell Swing 70/53lb
Hand Release Pushups
Alt. Lunges w/ DB at sides 50/35lb
*3.) Every 1:30 for 4 rounds
8 Deadlift @ 50%
*4.) For Time:
21-15-9
Assault Bike Cals
Slam Ball 40/30lb
02/08/2019
1.) Every 2 min for 4 rounds
8 Clean & Jerk (Touch 'n Go if you can) @ 50%
2.) 50-40-30-20-10
Medball Situps 20/14lb
Wallballs
*3.) 5 rounds, rest 1:1
10 Jump Squats as high as you can
5 Muscle Ups
*4.) Accumulate 5 min of planking, no side planks, no piking
-Every time you come down, do 6 D-Ball Cleans 150/100lbs
02/12/2019
1.) Every 2 min for 4 rounds
6 Clean & Jerk @ 60%
2.) 3 Rounds
10 Strict Ring Dips (MU to high rings if able)
20 Cal Row
10 Back Squats BW/70%BW
*3.) 50-40-30-20-10
With Partner - one works, one rests
GHD Situps
Meters of HS Walking
*4.) Every 2 Min for 5 Rounds
1 Legless rope climb
10 Abmat Wallball Bounce Passes
10/7 Assault Bike Cals
Whiteboard