Kelsey Waack

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat190 lbs
Deadlift235 lbs
Clean & Jerk135 lbs
Snatch100 lbs
Front Squat125 lbs
Overhead Squat115 lbs

WODS

02/04/2020
1. Bad Bacon
EMOM 30
Begin every round with 3 Burpees
min 1 10 Pushups
min 2 10 GHD Sit-ups
min 3 5 Ring Dips
note: repeat entire triplet for 30 minutes
**If time allows choose 1 extra credit**
*2.) 3 rounds
10 Push Press @ 50%
1 Free Standing Handstand Push-up
note: scale with 10 sec. handstand hold preferably away from the wall
*3.) 5 minutes:
40 foot Sandbag Carry
note: every time you hit 40 feet, drop the sandbag and pick it back up again
*4.) 3 rounds
7 Single Arm Bent-over Dumbbell Row, r & l, start heavy and add more each set
5 Strict Wide Grip Pull-ups



02/05/2020
1.) Every 3 minutes for 12 min 3 position Snatch Complex: Snatch from High Hang, Hang & from Floor @ approx 75%
note: drop each rep if needed
2.) SHRED IT
3 rounds
30/24 cal Row
15 Back Squat 225/155lb
note: scale to approx 50% of 1rm 
*3.) 3 Overhead Squat every 2:30 for 5 rounds @  80%
note: highly recommended you use the blocks so you can dump it on the blocks instead of having to deal with re-racking on the j-cups
*4.) Every 2 minutes for 12 minutes 3 Deadlift @ 75%
*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.




02/10/2020
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
**Choose your extra credit**
*2.) Every 2:30 for 5 rounds 4 Front Squat @ 70%
*3.) Deadlift 20 reps @ 70% in least amount of sets and rest as possible
*4.) 10 min EMOM
Odd: 3 muscle ups 
Even: 10 GHD Sit-ups
*5.) 6 x 3 Hang Snatch @ 75%
6.) 3 rounds
21 GHD Sit-ups 
1:00 Plank




02/11/2020
1.) 10 minute EMOM
Odd: 10 Push Press 115/85lb
Even: 1 Deficit Strict HSPU
Note: you choose plate height/depth
2.) EPS
100 Thrusters 75/55lb
Every time you set the bar down on the ground complete 20 Deadlift 75/55lb
*3.) 5 rounds
20m Yoke Carry 45/25
5 Sandbag over Yoke 150/100lb
*4.) Every 3 minutes 1 Clean -> 1 Hang Clean & Jerk @ 75% for 6 rounds
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal


02/12/2020
1.) Air Pocket
86 Burpees
30/24 cal Assault Bike
2.) EMOM for 20 minutes 1 Snatch @ 70ish %
Note: stick with one weight and practice precision
*3.) Every 2:30 minutes for 5 rounds 5 Overhead Squat @ 60%
*4.) 5 rounds
5 L-sit Pull-ups
30 sec Plank
*5.) Every 2 minutes for 10 minutes 3 Snatch High Pull


02/13/2020
1.) Every 1:30 for 5 rounds 3 clean ext/high pull @ 80% 
note: it's really not so much of a high pull but more when that bar is floating after the extension, just give that bar a tug trying to connect those elbows behind your back
2.) Cell Phone
3 rounds
15/12 cal Row
5 Muscle Ups
1 Clean & Jerk 225/155lb
*3.) 10 minute EMOM
Odd: 10m Sled Push 45/25lb
Even: 1 Legless Rope Climb
Note: do no ever risk death to complete a legless rope climb in training, ok? Sled push weight is meant to be on the rubber mats and it’s not meant to be fast but extremely difficult so put that plate on and figure out how to move it over rubber.
*4.) 3-2-1-1-1 Snatch Balance, work up to a heavy single
*5.) 12 minute AMRAP
10 weighted Hip Extensions
3 Wide Grip Pull-ups
10 Reverse Hyper
3 Wide Grip Pull-ups
10 Back Extension
3 Wide Grip Pull-ups


Whiteboard
~17:30 scaled
145-155#, 7 kipping HSPU + some deficit on box
15:43. 125lb. Box hspu
18:29?
Strict to a 15lb plate, 225lbs FS
14:06 @ 205#
Kipping HSPU