Erin Buntin

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat245 lbs
Deadlift320 lbs
Clean & Jerk175 lbs
Snatch120 lbs
Front Squat215 lbs
Overhead Squat0 lbs

WODS

02/15/2018
1.) Juba
9 minute AMRAP
1 Legless Rope Climb
10 Back Squat 155/105lb
25 Double Unders
then 
5 minutes to find 3RM Front Squat
note: no racks allowed, legless rope climb scaled by climbing to 10' mark legless then use legs remainder of way
if time allows pick one extra credit in class
*2.) 5 Overhead Squat EMOM for 5 minutes @ approx 70%
*3.) Every 2 minutes for 10 minutes 10 Touch-n-Go Power Clean starting at approx 50% adding load each round
note: resting only in front rack
*4.) 5 rounds
20m Farmer Carry 100/70lb
10 Free Standing Handstand Push-ups
note: if you have a tendency to fall over randomly keep a wall within reach
*5.) 3 x 3 minute Assault Bike ME cal, rest 1 minute between sets
*6.) 4 rounds
25 Russian Twist
25 4-count Flutter Kicks
25 Hollow Rocks
02/19/2018
1.) Ringo
21 Power Clean 95/65lb
21 Thrusters 95/65lb
15 Power Clean 135/95lb
15 Thrusters 135/95lb
9 Power Clean 185/125lb
9 Thrusters 185/125lb
if time allows complete 1 extra credit in class
*2.) Every 2 minutes for 10 minutes 5 Clean Pulls @ 105% 
*3.) 5 rounds
10 Freestanding Handstand Push-ups
15 cal Assault Bike
*4.) 30 Bar Muscle Ups for time
*5.) 20m Front Lunge 155/105lb
30 Bar Facing Burpees
20m Front Rack Lunge 155/105lb
20 Bar Facing Burpees
20m Font Rack Lunge 155/105lb
10 Bar Facing Burpees
*6.) 10 minute AMRAP
5-10-15-20-25-30-35
adding 5 reps each round until time expires
Strict Toes to Bar
GHD Sit-ups




02/20/2018
1.) Every 2 minutes for 10 minutes 10 Push Press @ 65%
2.) Fade Away
5 - 3 minute Rounds with 1 minute rest between each round
30 cal Assault Bike
Max Effort Burpees to 6" Target
*3.) Deadlift 5-3-2-2-1, rest no more than 2 minutes between sets
*4.) 5 rounds
25 Push-ups
1 Legless Rope Climb
*5.) Amanda 
9-7-5
Muscle Ups
Snatch 135/95lb
note: snatch is full
*6.) 5 rounds
10 Back Extension
10 Chest to Ring Pull-ups
note: back ext slow and precise, c2r pull-ups pull the rings to sternum keeping them close together

02/23/2018
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Read the scorecard for full event details.
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