Jennifer McFall

Square 20160712 145051 1

Benchmarks

Workouts
Fran7:00
Helen12:58
Grace:00
Isabel:00
Jackie10:58
Lifts
Back squat210 lbs
Deadlift225 lbs
Clean & Jerk140 lbs
Snatch105 lbs
Front Squat180 lbs
Overhead Squat110 lbs

WODS

07/02/2018
1.) Every 90 seconds for 7 rounds complete Clean complex @ approx 65% 
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then 
3 Rounds 
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike 
*5.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
07/03/2018
1.) Giraffe☠️
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
2.) Every 2 minutes for 4 rounds 5 Deadlift @ approx 70%
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more than 3 minutes between sets
*4.) 50-30-10😐
Ski Erg, cal
Row, cal
*5.) 5 Free Standing Handstand Push-up🙂
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*6.) 5 rounds
10 Reverse Hyper
12 Back Extension
30 second Superman Hold

07/04/2018
The Beer Mile
4 rounds
1 Budweiser Beer
400m Run
note: we will be having a second running of the mile at 3pm for any late comers
Whiteboard
Sorry to 6:15am for making u do bbo 🙈
19:25 85 SP. ~3:30 DL&du
20:07, 165# SP
Assault bike and step ups. Ran first Rd. Tight back.
17:24 & 135# SP
Whale scales (row/ass, step-ups)
80# SP; ex cred 3 & 4; clean-FS-hang clean-FS-jerk complex up to 145#; 50-40-30-20-10 dubs/10-8-6-4-2 MU
15:24; 155#
1)Snatch 1rep. 185. 2) 10single arm DB step up-R 10single arm DB lunges-R 10single arm DB step ups-L 10single arm DB lunge-L 3) 50GHD sit ups for time- 4) E3M 3x4 BS 275# 5) 9AMRAP- 3strict hspu 2x45 25 wb-3rds
3 rounds+200m; 85# SP
EC: 50 GHDfor time (3:10)
16:57 w mods
👶🏼 mods: bike .8 & plank burpees // SP 85#
2 BBO left at cap😩
SP at 72#
17:10, SP 95#
Yesterday’s BS 201 and snatch up to 132#, failed 137#... deficit HSPU/WB, DB step ups and lunges, 50 GHDS 1:34 unbroken, DL and dubs
95# SP
#130 Strict press. XC: DL/Dubs
165# SP
Variation on back extension EC
15 prego burpees @ cap, finished after
18:59, 100# SP (failed last one whoops)
125 snatch. DL/DUS dome.
18:49 105# SP
New one rep SP at 125. EC3. 50 ghds (1:55). 30 back extensions
Bunch of EC with my 5:15 peeps.
750m row, step ups (handiWOD)
near the end of the bike in the 4th round @ cap, step up burpees & step ups
35# SP, CrossOver