Brandi Binsfeld

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat180 lbs
Deadlift215 lbs
Clean & Jerk120 lbs
Snatch90 lbs
Front Squat150 lbs
Overhead Squat105 lbs

WODS

07/05/2018
1.) Firefighter
21-15-9
Cal row
Strict Press 95/65lb
—- rest 3:00 —-
15-12-9
Cal bike
Front Squat 135/95lb
—-rest 2:00 —-
9-6-3
Bar facing burpee
DL 185/135lb
*2.) Split Jerk 1-1-1-1-1-1 @ approx 85%
Note: Rest no more than 2 minutes between reps. Use Jerk Blocks
*3.) 12 minute AMRAP 
Seated Sled Pull 200/100lb
20m Sled Push 3x45/2x45
*4.) 7 minutes Power Snatch Ladder
10 @ 135/95lb
8 @ 155/105lb
6 @ 185/135lb
4 @ 205/145lb
2 @ 225/155lb
ME @ 245/165lb
*5.) 50 Chest to Bar Pull-ups 
*6.) 4 rounds
12 Reverse Hyper
12 Single Leg Deadlift 95/65lb
07/06/2018
1.) Every 2 minutes for 12 minutes 3 Back Squat @ approx 75%
2.) Perfect Storm
100 Double Unders for time
rest 2 minutes 
1 Mile Run for time
rest 2 minutes
500m Row for time
note: There is no cap on Double Unders
*3.) 3 rounds
21 Thrusters 75/55
7 Sandbag Over Shoulder 150/100lb
*4.) 100m Barbell Overhead Carry 155/105lb (door to door)
25 Power Clean & Jerk 155/105lb
100m Barbell Overhead Carry 155/105lb
*5.) 3 rounds
30 GHD Sit-ups
1:30 Plank (Full Push-up position)
note: Come out of Plank stop accumulating time.


07/12/2018
1.) 1.5 mile Run for time (or 3 mile Assault Bike)
2.) Every 2 minutes for 5 rounds 3 Back Squat @ approx 80%
*3.) 7 rounds
10/7 cal Assault Bike
10 Strict Handstand Push-ups
*4.) 3 rounds
40’ Overhead Dumbbell Lunge 55/35lb (20R/20L)
50 Double Unders
*5.) 100’ Handstand Walk with Obstacles every 10’ (must complete 10’ increment with obstacle 1 & 2 45lb plates)
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
07/13/2018
1.) Sqt
5 rounds for time of:
10 Snatches (Not Power) 75/55lb
100-meter sprint 
2.) Every 2 minutes for 12
minutes 2 Strict Press @ approx. 85%
*3.) 3 rounds
500m Row
15 Burpee Over Rower
*4.) EMOM for 9 minutes 2 Deadlift @ approx. 75%
*5.) 10 minute EMOM
odd: 5 Strict Ring Dips
even: 10 Banded Ring Dips
note: The banded Ring Dips should be done unbroken
*6.) 50 Back Extension

Whiteboard
Sent It w/Sylvia
7:03 | 410# | 8:31 | 5# clean PR for any style (PR as HC @ 240#)
5:10/540(325PR+215)/5:39
With Honey Bunny.
170# HC squatttt. Fun day!
9 MUs / 340 lbs / 9:56
Team Deadlift on Arrival with Liz
6:06 / 451# / 6:19
Intermediate with Keri; 255# HC PR and 155# HC PR