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

09/02/2019
1.) Every 2 min for 5 Rounds
2 Back Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 19 min AMRAP
3 Muscle Ups
1 Shuttle Sprint = 5, 10, 15 yards
6 Burpee Box Jump Overs 24/20"
-Jump clear over the box
*3.) 3 Rounds
10 Unbroken Strict Pullups
10 Unbroken Strict Handstand Pushups
-Any time you break (come off the pullup bar/wall) Bike 10/7 Cals
09/03/2019
1.) 3 Rounds
15 Sec Downward Dog
30 Sec Pigeon Stretch per side
2.) 20 Rounds
100m Run (Door to Door ONLY)
5 Toes to Bar
3 Box Jumps 36/30"
1 Deadlift 385/275lb (Scale to 85%)
*3.)Every 2 min for 6 Rounds
2 Front Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
09/04/2019
1.) Every 2:30 for 5 Rounds
2 Clean & Jerk @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 8 Rounds
4 Snatch Balance 75/55lb
4 Alt. Overhead Lunges 75/55lb
4 Chest to Bar Pullups
4 Bar Muscle Ups
*3.) Every 2 min for 5 Rounds with Weight Vest
20m Burpee Broad Jump
10 Alt. Step Ups 24/20"
09/06/2019
1.) Every 2 min for 5 Rounds
2 Snatch @ 90% 1RM (not touch and go - take time to set up)
2.) 7 Rounds
200m Run
20 Unbroken Double Unders
10 Alt. Dumbbell Squat Snatch 50/35lb
1 Power Clean 225/165lb
-5 Burpee penalty for breaking on double unders, one time per round AND start back at zero
*3.) 5 Rounds
40ft Yoke Carry 4x45lb/4x25lb (one per post) 20ft down and back
4 Sandbag Over the Yoke 150/100lb
09/09/2019
1.) Every 2 min for 6 Rounds
1 Clean & Jerk @ 92.5% 1RM
2.) 3 Rounds
10 Overhead Squat 155/105lb
15 Cal Assault Bike
20 Strict Handstand Pushups
*3.) 3 Rounds
10 Reverse Hyper
10 Glute Ham Raise
09/10/2019
1.) 3 min IT Band Smash, per side
2.) 30 min AMRAP
200m Run
40 Abmat Situps
200m Run
30 Alt. Pistol Squats
200m Run
20 GHD Situps
200m Run
10 Bar Muscle Ups
200m Run
5 Sandbag Cleans 150/100lb
*3.)Every 2 min for 6 Rounds
1 Front Squat @ 92.5% 1RM
09/11/2019
1.) 3 min Calf Smash, per side
2.) For Time:
2001m Run
11 Box Jumps 30/24"
11 Thrusters 115/75lb
11 Chest to Bar Pullups
11 Power Cleans 175/115lb
11 Handstand Pushups
11 Kettlebell Swings
11 Deadlifts 175/115lb
11 Push Jerks 115/75lbs
2001m Row

09/13/2019
1.) Every 1:30 for 6 Rounds
1 Strict Press @ 92.5% 1RM 
2.) 15-12-9
Chest to Bar Pullups
Power Snatch 115/85lb
*3.) 7 min EMOM
30ft Yoke Carry 25lb/15lb on each post
10 Burpees
-Scale burpees if you cannot maintain 10

09/18/2019
1.) Every 2 min for 6 Rounds
Strict Press 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 3 Rounds
80ft DB Farmer Carry (40ft down and back, you pick the weight)
Row 20 Cals
10 Burpees Over Rower
*3.) 5 Rounds
7 Glute Ham Raises
7 Back Extensions
Whiteboard
Strict press up to 200#
SP to 105#
5:29 (100# DB)
Up 155# SP
9:11 53# KB
75/85/90/95/100/100# SP
9:33 40lb KB. Up to 85 press, failed 90lb
8:33 70#
160-195# strict press
5:15 with 95pounders (Trev had the 100s)
Strict press up to 180lb and managed to pull off 2 unbroken sets of 2 at 92.5%!
6:45, 65#
75-92# SP
RFESS w/ dumbbells 5x5 each side 25lbs; yesterday’s wod 2 rounds; ab work
8:13 - 45# DB
85/92/97/103/106# SP
6:59 - 45# DB
80/85/90/95/FAILED 100 3x/back to 95
^102# SP. 4.73mi/7:35 avg
85# dumbbells. Up to 140# strict press
7:44 55#
SP up to 102#
6:17 w/ 72# kb’s
Up to 145# sp