Kelsey Waack

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat170 lbs
Deadlift235 lbs
Clean & Jerk120 lbs
Snatch75 lbs
Front Squat125 lbs
Overhead Squat95 lbs

WODS

09/03/2017
1.) Self Destruct
5 - 3 minute AMRAP with 1 minute rest in between each round
5 Dumbbell Clean Thruster 50/35lb
7 Chest to Bar Pull-ups
9 Hand Release Push-ups
note: one head of the dumbbells must touch the floor, record total rounds for each 3 minute AMRAP
2.) 400m Stage Run
Stage 1: From 0 to 3 minutes run first 400m (3 min)
Stage 2: From 3 to 5:30 minutes run second 400m (2:30 min)
Stage 3: From 5:30 to 7:30 minutes run third 400m (2 min)
Stage 4: From 7:30 to 9 minutes run fourth 400m (1:30 min)
Stage 5: From 9 to 10:30 minutes run fifth 400m (sub 1:30 min)
note: have a watch on hand and/or coach at 200m turn around calling out split. record furthest stage and if you fail a stage continue to run 400m segments until 10:30 min is on the clock. if you finish the stage before the set times wait until next stage to start running but try really hard to keep the exact pace.
09/05/2017
1.) Complete 3 movements for 30 seconds for 15 total rounds with 15 sec. transition between tasks
Assault Bike
Hip Extension
Handstand Walk
note: go hard on the assault bike 
2.) Meat
Every 2 minutes for 20 minutes 25 Double Unders 1 Clean & Jerk, start at 50% 1RM then upon successful lift add load up to 20lb each round until time expires. Work up to PR attempt if you feelin it, if you fail a lift go back to the last weight and stay at that weight
*3.) for time: 
6 min cap
100m Front Rack Walk, 225/155lb
note: 30 second penalty everytime bar gets set down
*4.) 3 person team
60 Strict Handstand Push-ups (10 reps) 
60 Deadlift 255/175lb (20 reps) 
30 Deficit Handstand Push-ups (5 reps)
30 Deadlift 255/175 (10 reps)
note: the reps in the parenthesis are the amount of reps each athlete must do before the next athlete goes. transition transition transition
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.




09/08/2017
1.) Deadlift 5-3-2-2-2-1, every 2 minutes adding load each round
2.) Elizabeth
21-15-9
Cleans 135/95lb
Ring Dips
note: full cleans
*3.) 5 rounds
5 Single Arm Dumbbell Push Press 75/55lb
5 Strict Pull-ups
5 Single Arm Dumbbell Push Press 75/55lb
5 Strict Pull-ups
note: if you scale it should still be heavy to you
*4.) 100 Medball V-ups 20/14lb
note: every time you rest roll over and hit 15 push-ups

09/09/2017
1.) 12 minute EMOM
Odd: Wall Squats
Even: Back Extension
2.) Switch-er-Roo
10 to 1
Handstand Push-ups 
1 to 10
Bar Muscle Ups
Note: 10 handstand push-ups/ 1 bar muscle up, 9 hspu/2bmu, 8/3, 7/4 ......
*3.) Annie
50-40-30-20-10
Double Unders
Abmat Sit-ups 
09/10/2017
1.) Tremor
30 minute AMRAP 
Run 400m
10 Front Squat 115/85lb
10 Shoulder to Overhead 115/85lb
2.) tABata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.  
09/12/2017
1.) 4 Front Squats every 2 minutes for 10 minutes @ approx. 70%
2.) Isosceles
7 rounds
12 GHD Sit-ups
3 Muscle Ups
12 Push-ups
note: 12 minute cap
*3.) 3 rounds for time:
20 cal Assault Bike
20 Toes to Bar
note: concentrate on staying shy of that redline on the assault bike and maintain consistency though out 3 rounds
*4.) Overhead Squat 6-6-6-6 @ approx 60%
*5.) 10-8-6-4-2
Alternating DB Power Snatch 80/55lb
Burpee Box Overs 24/20"
09/13/2017
1.) 15 minute AMRAP
10 Double Overhead Walking Lunge, light dumbbells
15 Hip Extension
200m Run
note: start the run as a slow jog then add a little bit of speed each round
2.) The Runs
10 rounds
200m Sprint
rest 30 seconds
*3.) Every 3 minutes for 4 rounds 5 Deadlift @ approx 70%
*4.) 3 rounds for time with 7 minute cap
7 Shoulder to Overhead 155/105lb
10 Chest to Bar
*5.) Alternating every minute for 8 minutes
Ring Kip Swings
Handstand Hold

09/18/2017
1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Topple
12 minute AMRAP
50 Double Unders
10 Bar Muscle Ups
*3.) Clean 15 reps from blocks @ hang starting at approx 60% working up to 75%
*4.) 5 minutes accumulated front rack hold 225/155lb
note: pull from floor
*5.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks

09/19/2017
1.) 7 minutes up the ladder
5 Shoulder to Overhead 
115/85lb
135/95lb
155/105lb
185/125lb
205/145lb
ME @ 225/155lb
note: pull from floor
2.) Melted Cheese
30-20-10
Power Clean 135/95lb
cal Assault Bike
Toes to Bar
*3.) Front Squat 6-6-6 @ approx 75%, do not rest more than 3 minutes between sets
*4.) 10 minute EMOM
odd: 12 Chest to Bar Pull-ups
even: 12 alternating DB Snatch 50/35lb
note: if you cannot complete a round drop 2 reps off of each movement the next set
*5.) 5-4-3-2-1-1-2-3-4-5
Strict Ring Dips
Parallel Ring Rows
note: use box for the ring rows and start in a planked body position before starting the row. use high rings for the dips


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