Jennifer McFall

Square 20160712 145051 1

Benchmarks

Workouts
Fran7:00
Helen12:58
Grace:00
Isabel:00
Jackie10:58
Lifts
Back squat220 lbs
Deadlift237 lbs
Clean & Jerk147 lbs
Snatch110 lbs
Front Squat185 lbs
Overhead Squat110 lbs

WODS

04/03/2019
1.) Every 1:30 for 5 rounds
3 Overhead Squat @ 80%
2.) 3 Rounds
15 Chest to Bar Pullups
15 Hang Power Snatch 115/85lb
*3.) Every 1:30 for 5 rounds
3 Bench @ 80%
*4.) 5 Rounds
10 Hip Extensions
10m Broad Jump
04/08/2019
1.) EMOM 6
1 Overhead Squat @ 90%
2.) Every 3 minutes for 5 rounds
10 HSPU
10 Front Squat 135/95lb
Then ME Assault Bike Cals
-HSPU/FS meant to be done UB, so scale if needed
-Track cumulative total Cals
*3.) EMOM 6
1 Bench @ 90%
*4.) 4 Rounds
10 SLOW Single Leg RDL each leg
-Add load each round
04/09/2019
1.) EMOM 6
1 Clean & Jerk @ 90%
2.) 3 Rounds
40 Air Squats
20 Shoulder to Overhead 75/55lb
10 Ninja Roll Up Alt. Pistols
*3.) 3 Rounds
10 Back Extension
20 Second Freestanding HS Hold
*4.) 90 Sec on, 30 Sec off, until complete:
50 Cal Assault Bike
100 Cal Row
200 Double Unders

04/13/2019
1.) EMOM 6
1 Front Squat @ 90%
2.) Accumulate 100 Strict Press 95/65lb
-Any time you drop do 10 Sumo Deadlift High Pulls & 25 Double Unders
-Can only rest OH or Front Rack
*3.) EMOM 6 
1 Power Clean from Hang Blocks @ 90%
*4.) 40m Shuttle, in 10m incriments
10 Slam Balls 50/40lb
60m Shuttle
10 Slam Balls
80m Shuttle
10 Slam Balls
100m Shuttle
10 Slam Balls
04/17/2019
1.) Every 2 min for 5 rounds
5 Clean & Jerk @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 10 Rounds
15 Kettlebell Swings 53/35lb
1 Legless Rope Climb
*3.) Every 1:30 for 5 rounds
10 Hang Squat Snatch 75/55lb
10 Bar Facing Burpees
*4.) 16-12-8-6-4
Double DB Thruster 50/35lb
-Complete 20m Farmer Carry between sets
-Anytime DB are set down, do 10 Cal Assault Bike
04/19/2019
1.) Every 2 min for 5 rounds
5 Front Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 30-20-10
Thrusters 115/85lb
Cal Row
GHD Situps
*3.) 5 Rounds
5 Slow Descent Strict HSPU
5 Slow Descent Strict Pullups
*4.) 3 Rounds
10 DB Bent Over Rows
20 Alt. Walking Lunges With DB at sides
-Increase weight each round
04/21/2019
1.) 15 min to Find 1RM Strict Press
2.) 20 Min AMRAP
Run 400m
15 Wallballs 20/14lb
30 Unbroken DU (anytime you break do 3 burpees before continuing on)
*3.) Lacrosse Ball Lat Smash
*4.) 5x5 Snatch Balance @ 50% 1RM Snatch
-Focus on catching low, FAST AF
04/22/2019
1.) 20 min to find 1RM Snatch
2.) Accumulate 75/55 Assault Bike Cals
-Every 2 minutes get off the bike and do 10ft HS Walk and 3 Power Snatches @ 50% 1RM Snatch
-On 3,2,1...GO start with the HS Walk and Snatches, not on the bike
*3.) Banded/Plate Hip Stretch
*4.) 5x5 Back Rack Split Jerks @ 50% 1RM OHS
-Focus on catching LOW LOW LOW
04/23/2019
1.) 20 min to find 1RM Overhead Squat
2.) 21-15-9
Deadlift 115/85lb
Push Press 115/85lb
*3.) 3 Position Banded Shoulder Mobility
*4.) 10x1 Super Slow Clean Pulls to High Hang - then Clean from HH and Jerk
-Start at 50%, and add ~5-10lbs each rep
04/24/2019
1.) 20 min to find 1RM Clean & Jerk
2.) Choose your adventure:
Accumulate 40 Bodyweight/70%BW Back Squats (from the floor) - Every time you drop, do 10 Chest to Bar Pullups
OR 
Accumulate 40 Chest to Bar Pullups - Every time you come off the bar, do 10 Bodyweight/70% BW Back Squats (from the floor)
*3.) Partner Quad Smash
*4.) 3 Rounds
15 Sec Pigeon Stretch Each Side
10 Groiners
04/25/2019
1.) 20 min to find 1RM Front Squat
2.) With a Partner, one works while one rests
21-18-15-12-9
Snatch Balance 95/65lb
Cal Row
*3.) 3 Rounds
1 min Frog Stretch
10 Jump Squats as high as possible
*4.) 12 min Partner IT Band Stick Smash
-3 min per leg, per person
Whiteboard
With Amy 11ish 45# thruster. 110 PR FS
6:56 with Lizard
No PR in front squat :(
225# FS (PR)
7:35 GHD / Row; loner style #nofriends
✅ with Michelle B (35# snatch balance)
125# FS no pr
8:17 w/ my man Tom Fam!
245# no PR :(
170# FS (15 lb. PR)
Partner WoD with Beth M. Subbed back rack front lunges.
187lb, 2lb pr. RX 9:21ish
220# FS (3# PR). Failed 225 after holding it half way up for 6.9 seconds.
6:56 with Brad
200# FS! 15# PR! 💪🏼
11:34ish w Yvonne.
235# FS. lifetime PR. (+20lbs). Couldn’t have done it without my TWO spotters tho.... 🤷🏼‍♀️
10:16 by myself all of the reps! #Nofriends
330# FS (5# PR)
w/Karl @ 7:59 I think
340# BS (5# PR) failed 360# but should have had it, got toesy out of the hole!!!
210 FS 10# PR
215# FS (5# PR--4 year old record!)
Partner WOD with Michelle
8:17 w/ Jimbo, 107 combined age.
255# PR by 10#
11:34 ish w Megan, 15#
FS 65#, sets of 5 about every 3 min