Christopher Adam

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Benchmarks

Workouts
Fran4:32
Helen:00
Grace2:08
Isabel4:30
Jackie:00
Lifts
Back squat365 lbs
Deadlift465 lbs
Clean & Jerk270 lbs
Snatch205 lbs
Front Squat305 lbs
Overhead Squat245 lbs

WODS

08/06/2019
1.) 6 min Lacrosse Ball Shoulder Smash - 3 min per side
2.) 8 Rounds
10 Abmat Situps with Medball 20/14lb
6 Kettlebell Swings 70/53lb
3 Bar Muscle Ups
*3.)Every 2 min for 5 Rounds
6 Front Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
08/07/2019
1.) Every 2:30 for 5 Rounds
6 Clean & Jerk @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 12 min AMRAP
10 Ring Dips (MU to high rings if able)
15 GHD Situps
50 Double Unders
*3.) One mile run for time
*4.) Every 2 min until you cannot complete required work
Run 200m
1 Tire Flip
-Add 1 tire flip every round
08/09/2019
1.) Every 2 min for 5 Rounds
6 Snatch @ 70% 1RM (not touch and go - take time to set up)
2.) 15 Rounds
4 Ninja Pistol Roll Ups
2 Burpee Ring Muscle Ups
*3.) Accumulate 4:00 HS Hold
Anytime you break do 5 push ups
08/12/2019
1.) Every 2:30 for 5 Rounds
5 Clean & Jerk @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 13 min AMRAP
400m Run
5 Hang Power Snatch 135/95lb
20 Alt. Pistols
*3.) 4x10 Supinated Barbell Rows
-Increase weight each time
08/13/2019
1.) 2 min Frog Stretch, then 3 min IT Band smash per side
2.) For Time:
Row 900m
30 Thrusters 95/65lbs
1 Legless Rope Climb + 1 Rope Climb
Row 600m
20 Thrusters 115/85lbs
1 Legless Rope Climb + 1 Rope Climb
Row 300m
10 Thrusters 135/95lbs
1 Legless Rope Climb + 1 Rope Climb
*3.)Every 2 min for 5 Rounds
5 Front Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
08/15/2019
1.) Partner Calf/Achilles Smash 3 min per leg, per athlete
2.) 10 Rounds
30 Double Unders
10 Chest to Bar Pullups
5 Box Jumps 36/30"
-One athlete does whole round, the other rests
-Switch working athlete each round
*3.)Every 2 min for 5 Rounds
5 Overhead Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
08/19/2019
1.) Every 2 min for 6 Rounds
4 Snatch @ 80% 1RM (not touch and go - take time to set up)
2.) 5 Rounds
10 Toes to Bar
10 Alt. Front Rack Lunges 155/105lb
10 Burpees
*3.) 10 min Strict Ring Muscle Up practice
08/22/2019
1.) 6 min Lacrosse Ball shoulder smash (3 min per side)
2.) Carrie On
5 Rounds, for time
Run 400m with 45/25lb bumper plate
Lunge 50 feet with 45/25lb bumper plate
45/25lb bumper plates shall be carried throughout the entire 5 rounds. If plate gets set down at any time there is a 5 burpee penalty, so if you need a rest and you set the plate down you owe 5 burpees. The plate can be held however you wish.
*3.)Every 2 min for 6 Rounds
4 Overhead Squat @ 80% 1RM (does not have to be unbroken, just completed in 2 min)
08/23/2019
1.) Every 2 min for 6 Rounds
4 Back Squat @ 80% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 30-20-10
Snatch Balance 45/35lb
GHD Situps
*Two Rope Climbs after each round
*3.) 4 Rounds
100m Dumbbell Farmer Carry 100/75lb
:15 Hold at the top of a pullup
Whiteboard
SP@ 155
195# BS
10:04. (Sit up with med ball)
BS at 140
BS @ 225# / Also did 3 rounds of the farmer carry RX. CNS shutdown after that. Woof.
WZA wod #1 for funsies
Finished 15s + 27 DUs
Rumble practice with Sal
Prepare to be amazed
215# BS
Rumble wods with Liz
I mean lots of teams do their first practice run the day before the comp right?
8:47 (35#, ghd to //)
165# bs, 65# dbs ec
7:31, 195# BS
4.5 mile run, 35:02
BS @ 175-185-200 x 4
Moved with mods
240# bs. Woof!