Jennie Campshure

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat185 lbs
Deadlift225 lbs
Clean & Jerk125 lbs
Snatch85 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

05/02/2018
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70% 
2.) Tremor Aftershock
9 minute AMRAP 
1 Ground to Overhead 255/175lb
10 Toes to Bar
100m Sprint (door to door)
*3.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 3 rounds
12 Power Clean 115/85lb
12 Strict Handstand Push-ups 
12/9 cal Assault Bike
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
05/04/2018
1.) Every 90 seconds for 5 rounds 5 Overhead Squat @ approx 60% 
2.) Porous
3 rounds
21 Deadlift 155/105lb
15 Burpee Box Overs 24/20"
Note: if you feel you are a high risk box jumper handsies and toesies are not only permitted but encouraged
*3.) Every 2 minutes for 12 minutes 3 Clean + 1 Jerk @ approx 70%
*4.) EMOM for 10 minutes
odd: 15/12 cal Assault Bike
even: 5 Muscle Ups
*5.) 30 cal Row
21-15-9
Chest to Bar Pull-ups
Power Snatch 75/55lb
30 cal Row
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
05/08/2018
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean + 1 Jerk, start at approx 60%, add load each round. 
Note: reset or touch and go your choice 
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman 
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock🤟🏻

05/10/2018
1.) Run Away
3 rounds
15 Thrusters 95/65lb
400m Run
2.) Every 3 minutes for 3 rounds 8 Overhead Squat @ approx 65% 
*3.) 7 minute AMRAP
5 Deadlift @ 315/225lb 
5 Muscle Ups
*4.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk (end to end)
*5.) 22-16-10
Toes to Bar
Alternating Dumbbell Snatch 50/35lb
*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 
Whiteboard
Team WOD w Tom and Aj!
3rds + 15 wb
Mods: 📦 hspu, 12# wb, rope climb // 65# FS // K2E & plank hold (30sec)
3 rounds + 10hspu
Not legless.
Team WOD w/ Michelle and Tom
Front squats @ 185