Jim Koehler

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Benchmarks

Workouts
Fran5:52
Helen:00
Grace3:31
Isabel5:48
Jackie8:40
Lifts
Back squat335 lbs
Deadlift355 lbs
Clean & Jerk242 lbs
Snatch176 lbs
Front Squat307 lbs
Overhead Squat187 lbs

WODS

11/01/2019
11/04/2019
1.) Every 1:30 for 5 Rounds
1 Snatch + 2 Overhead Squats @ 75%
2.) 10 Rounds
10 Deadlifts 135/95lb
5 Strict Handstand Pushups
1 Sandbag Clean 150/100lb
*3.) Accumulate 200m of DB Farmer Carry
-Any time you set the DB down, do 10 burpees
11/05/2019
1.) 4 min Banded Hip Flexor Stretch (2 min per side)
2.) 3 position Banded Shoulder Stretch
3.) 20 min AMRAP
10 Toes to Bar
40ft Bear Crawl
2 Double Bodyweight/1.5 BW Back Squats
*4.) 3 Rounds
10 SLOW GH Raises
10 Back Extensions
11/06/2019
1.) Every 1:30 for 5 Rounds
1 Clean + 2 Jerks @ 75%
2.) 21 min AMRAP
One Athlete - 10 Ninja Roll Ups
Accumulate - 20 Kettlebell Swings 70/53lb
One Athlete - 5 Burpee Bar Muscle Ups
Accumulate - 30 Pushups
One Athlete - 1 Snatch 185/125lb
-Only one athlete works at a time for the entirety of the workout
*3.) 15-12-9
Assault Bike Cal
Lateral Box Jump Overs 24/20lb
11/07/2019
1.) Every 1:30 for 5 Rounds
3 Position Power Snatch @ 75%
2.) 12 min AMRAP
25 Double Unders
10 Front Squats 155/105lb
25 Double Unders
10 Alt. Front Rack Lunges 155/105lb
25 Double Unders
10 Box Jumps 36/30"
25 Double Unders
1 Legless Rope Climb Up AND Down for Rx
*3.) 21-15-9
Cal Row
Burpees Over Rower
11/08/2019
11/09/2019
1.) Every 2 min for 5 Rounds
3 Position Clean + 1 Jerk @ 75%
2.) 6 Rounds
10 Abmat Sit Ups -> 1 Ninja Rollup
10 Strict Press 95/65lb (take from the floor)
*3.) 1 Mile Ruck with plate 45/35lb
11/11/2019
1. EMOM 8
 1 Clean & Jerk @ 80%
2.) For Time:
25 GHD Situps
15 Cal Row
5 Ring Muscle Ups
30 GHD Situps
20 Cal Row
10 Ring Muscle Ups
*3.) 3 Rounds
10 GH Raises
10 Back Extensions
11/12/2019
1.) 2 Rounds
1 min Frog Stretch, then 1 min Pigeon Stretch per side
2.) EMOM 8
2 Pause Back Squats @ 70%
3.) 15 min AMRAP
24ft Handstand Walk
20 Wallballs 20/14lb
16 Alt. Pistol Squats
12 Chest to Bar Pullups
*4.) 7 min EMOM
10 Kettlebell Swings 53/35lb
ME Triple Unders

11/14/2019
1.) EMOM 8
1 Power Clean + 1 Front Squat @ 80%
2.) 10 Rounds
5 Deadlifts 185/125lb
10 Alt. Dumbbell Snatch 50/40lb
*3.) EMOM Until Failure to Complete:
2 Wall Walks (Nose and Toes only)
1 Rope Climb
-Increase rope climb by 1 each round
11/18/2019
1.) EMOM 7
1 Snatch @ 85%
2.) 8 Rounds
10/7 Cal Row
5 Front Squats Bodyweight/70%BW
1 Legless Rope Climb
*3.) :30 Death By
10m Shuttle Sprints
11/19/2019
1.) EMOM 8
2 Pause Back Squat @ 75%
2.) 5 Rounds
5 Toes to Rings
3 Ring Muscle Ups
5 Hang Power Snatch 115/85lb
3 Overhead Squats 115/85lb
*3.) 21-15-9
Wallballs 20/14lb
Wallball Sit Up Bounce Passes 20/14lb


11/20/2019
1.) EMOM 7
1 Clean & Jerk @ 85%
2.) Teams of Three!
20 min AMRAP:
Athlete A: 69 Double Unders (1 min Cap)
Athlete B: Hang From Pullup Rig
Athlete C: Accumulate 
50 Handstand Pushups
50 Deadlifts 225/155lb
50 Alt. Pistol Squats
-Athletes rotate positions when Athlete A completes DU
-Athlete C can only accumulate reps when Athlete B is hanging from the rig
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