Kate Mantz

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

09/14/2017
1.) Partner Medicine Ball Lateral Toss 8 minute AMRAP
20 reps @ 6', 10', 16', 10', 6',10', 16', 10', 6'...........
note: start with partners standing 6 feet apart (1 mat long way) complete 20 reps then 1 partner moves 4 feet further (1 mat long side and 1 mat short side) 20 reps then 6 feet further 20 reps and back down. alternate throwing direction every 10 reps
2.) Diesel 
9-6-3
Deadlift 355/245lb
Bar Muscle Ups
*3.) 10 minute EMOM
odd- Plank Hold
even- 10 Strict Press 95/65lb
*4.) Snatch 15 reps from blocks @ High Hang starting @ 50% working up to approx 75%
*5.) Back Squat 6-6-6-6 @ approx 65%, rest no more than 3 minutes between sets
*6.) 5 rounds
20m Handstand Walk
10 Reverse Hyper
09/15/2017
1.) Every 2 minutes for 10 minutes 5 Overhead Squat @ approx 65%
2.) Squid
125m Row
21 Push Press 115/85lb
21 Pull-ups
250m Row
15 Push Press 115/85lb
15 Pull-ups
500m Row
9 Push Press
9 Pull-ups
*3.) 3 rounds for time:
10 Axle Power Cleans 225/155lb
20m Front Rack Walk
*4.) 10 minute AMRAP
20m Handstand Walk
5 Free Standing Handstand Push-ups
*5.) 8 rounds
20 Four count Flutter Kicks
30 second Superman, preferably rock but if unable just hold


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