Cody Stelmach

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Benchmarks

Workouts
Fran4:59
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat375 lbs
Deadlift460 lbs
Clean & Jerk0 lbs
Snatch135 lbs
Front Squat225 lbs
Overhead Squat135 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
02/07/2019
1.) 20 min AMRAP
20 Burpee Box Jumps 30/24"
20 Ground to Overhead 115/85lbs
20 GHD Situps
1 Rope Climb
2.) With a Partner
Row 3000m
-One partner rows while the other hangs from pullup bar
-Switch spots as desired
*3.) Lacrosse Ball Trap Smash
*4.) Partner Quad Smash
02/10/2019
1.) Death by Burpee Box Jump Overs 30/24"
-Increase reps by 1 each round, until failure
-Do box jumps at last successful round until everyone has failed
2.) 10-9-8-7-6-5-4-3-2-1
Ninja Roll Ups
Snatch Balance 75/55lb
3.) Banded Shoulder Mobility
4.) Couch Stretch 2 min per side
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
02/17/2019
1.) 20 min AMRAP
5 Box Jumps 36/30"
10 Strict Press 95/65lbs
15 GHD Situps
20 Cal Row
2.) EMOM 7
10 Slam Ball and Catch 50/40lb
-Add 2 reps each minute
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