Grace Adler

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

12/02/2019
1.) EMOM 7
2 Back Squats @ 85% (No Pause)
-Try to go unbroken if you can
2.) For Time:
30ft Handstand Walk
10 Strict Press
30ft Handstand Walk
10 Strict Pullups
30ft Handstand Walk
15 Hang Power Cleans
30ft Handstand Walk
15 Toes to Bar
30ft Handstand Walk
20 Alt. Overhead Lunges
30ft Handstand Walk
20 Box Jumps 30/24"
-Bar is Loaded to 115/85lb
*3.) 5 Rounds
10m Yoke Carry 1x45/1x25 each post
5 Sandbag Cleans
12/03/2019
1.) 12 min Lower Limb Smashing (quads, glutes, hamstrings, calves)
2.) 12 min AMRAP
80ft Farmer Carry (you pick weight)
5 Box Jumps 36/30"
2 Thrusters BW/70%BW
*3.) EMOM 6
10/7 Cal Assault Bike
-Increase by 1 cal each round
12/04/2019
1.) 12 min Lacrosse Ball Shoulder Smash
2.) 12 Handstand Pushups
4 Rope Climbs
78 Double Unders
41 Burpees
3 rounds
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats
10 Single Leg Romanian Deadlifts
-One DB in each hand
*3.) 5 Rounds
15 GHD Situps
5 Hips to Rings

12/05/2019
1.) EMOM 6
1 Power Clean @ 90%
2.) 10 Rounds
7 Pullups
3 Deadlifts 255/185lb
*3.) EMOM 3
3 Toes to Hands on the Rope Climb Rope + 1 Rope Climb
12/06/2019
1.) EMOM 8
2 Front Squats @ 85%
2.) For Time:
10 Kettlebell Swings 70/53lb
10 Strict Press 115/85lb
10 Kettlebell Swings
20 Hang Power Cleans
10 Kettlebell Swings
30 Back Squats
10 Kettlebell Swings
20 Hang Power Cleans
10 Kettlebell Swings
10 Strict Press
10 Kettlebell Swings
*3.) 5 Rounds
80ft Farmer Carry HEAVY DBs
10 Situps with feet under DB
Whiteboard