Laura VanderKelen

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Benchmarks

Workouts
Fran4:51
Helen:00
Grace2:53
Isabel8:35
Jackie9:40
Lifts
Back squat200 lbs
Deadlift250 lbs
Clean & Jerk155 lbs
Snatch115 lbs
Front Squat175 lbs
Overhead Squat135 lbs

WODS

12/01/2017
1.) Snatch 1-1-1-1-1
2.) Clean & Jerk 1-1-1-1-1
*3.) 3-3-3-3-3 Front Squat @ approx 80%, rest no more than 3 minutes between sets
*4.) SPUC&CMHT
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Narrow Grip Bench Press 225/155lb
Strict Narrow Grip Pull-ups
Bench Press 225/155lb
Strict Chin-ups
note: not for time but do not stop moving though. steady eddy is the goal bench press needs to be scaled to a weight that allows you to not need a spotter 
*5.) 3 minutes Max Effort Assault Bike cals 
Rest 3 minutes
2 minutes Max Effort Assault Bike cals 
Rest 2 minutes
1 minute Max Effort Assault Bike cals 
Note: record each round
12/02/2017
1.) 7 minutes to establish 1RM Strict Press
2.) Every 2 minutes for 10 minutes 10 Strict Press @ 50% 1RM
3.) Bulldog
20 minute AMRAP
100m Run
20 Air Squats
100m Run
20 Walking Lunges
100m Run
20 Push-ups
100m Run 
20 Sit-ups
*4.) Overhead Squat 1-1-1-1-1 @ approx 90%
*5.) Up the ladder as far as you can in 7 min
You do not come off the bar until you complete all 4 movements
1 Pull-up->1 Chest to Bar Pull-up->1 Toes to Bar->
1 Bar Muscle Up 
Then 2 of each, then 3 of each and so on until time runs out. If you break a set start back over at 1


12/04/2017
1.) 9 Back Squats @ approx 75% every 3 minutes for 2 rounds
note: unbroken zero pause is the name-o of the game-o 
2.) Sister no. 2
11 minute AMRAP
50 Handstand Push-ups
40 Overhead Squats 75/55lb
30 Muscle Ups
Note: scale with 25 hspu/20 ohs/15 mu and so on as necessary 1 round is the goal
*3.) 3 rounds
15 Reverse Hypers
7 Strict Bar Muscle Ups
note: as strict as humanly possible meaning if you kip it's as tight and precise as possible
*4.) Every 90 seconds for 12 rounds 1 Snatch extension -> 1 Snatch @ approx 85% 
note: load on the way down for a touch and go. if unable to complete without death occurring drop by 5% until able to do so
*5.) 17 minute max cal Row
note: pick a pace for the entire 17 minutes not too fast not too slow just fast enough to be able to have to work for the entire 17 minutes i.e. not being able to talk comfortably

12/06/2017
1.) Prague 
Complete for time:
25 Chest to Bar Pull ups
5 Clean & Jerk 225/155lb
25 Chest to Bar Pull ups
3 Clean & Jerk 245/165lb
25 Chest to Bar Pull ups
1 Clean & Jerk 275/185lb
Immediately following the WOD
Row 500m for time
*2.) 1 Snatch @ approx 70% EMOM for 20 minutes 
*3.) 5 Back Squat every 3 minutes for 9 minutes @ approx 80% 
*4.) 10 minute EMOM
Odd-25 Wallballs 20/14lb
Even- 20/15 cal Assault Bike
Note: scale with 20 wb / 15/12 cal, 15 wb / 10/7 cal
*5.) 3 rounds 
12 Reverse Hyper
15 Back Extension 
50 Air Squats 
*6.) Accumulate 10 total minutes of Plank and Parallette L-sits
Note: switch between movements every time you break. 

12/08/2017
1.) Every 2 minutes for 12 minutes 5 Deadlift @ approx 60%->10 Box Jumps 24/20"
2.) @jamjks
10 min AMRAP
10 Wallballs 25/16lb
20' Handstand Walk
Note: Handstand walk must be unbroken 
*3.) Establish 1RM Strict Press, Push Press & Split Jerk if you have not done so yet. No more than 20 min for each lift
*4.) 5 rounds for time
22 GHD Sit-ups 
15/12 cal Ski Erg
*5.) 200m Overhead Dumbbell Carry 50/30lb
Then:
7 rounds 
7 Ring Dips
7 Parallel Ring Rows (use box for feet)
Note: tight midline on Ring rows

12/09/2017
1.) Assternity
100 Thrusters 75/55lb
60 Bar Facing Burpees
20 cal Assault Bike
50 Thrusters 75/55lb
30 Bar Facing Burpees 
10 cal Assault Bike
Note: no time cap
Choose one extra credit if time allows:
2.) 1 Back Squat @ approx 85% every 30 seconds for 6 minutes 
*3.) Establish 1RM Strict Press, Push Press & Split Jerk if you have not done so yet. No more than 20 min for each lift
*4.) 3 minutes
25 Triple Unders
Max Effort Hang Clean 225/155lb 
Note: Clean however you wish. Scale trips with 150 dubbs


12/11/2017
1.) 5 Strict Press @ approx 60% Every 1:30 for 5 rounds 
2.) Duck
21-15-9-15-21 
Assault Bike (females 18-12-7-12-18)
GHD Sit-ups 
*3.) Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50% @ High Hang from blocks
Note: use the blocks
*4.) Front Squat @ approx 90% 1-1-1-1-1-1, rest no more that 3 minutes between sets
*5.) 10 minute EMOM 
Odd-5 Overhead Squat 185/135lb
Even-15 Chest to Bar Pull-ups 
*6.) 3 x 15 Reverse Hyper, rest as needed

12/12/2017
1.) 6 Deadlift @ approx 65% + 10 Box Jumps 24/20" every 2 minutes for 4 rounds
2.) Lookout
12 minute AMRAP
With 50/30lb Dumbbells
6 Dumbbell Thrusters 
12 Dumbbell Step-ups 
24 Toes To Bar
upon completion of AMRAP 
500m Row for time 
*3.) 7 minute AMRAP
11 Snatch 135/95lb (95/65)
13 Snatch 155/105lb (115/85)
15 Snatch 185/125lb (135/95)
Max Effort 205/135lb (155/105)
Note: Snatch can be power or full. Scaled weight is in parentheses 
*4.) 5 rounds 
10 Reverse Hyper 
10 Back Extension 
10 Freestanding Handstand Push-ups 
Note: fshspu begins in headstand/tripod position and is complete when athlete goes up to a Handstand and returns to a stable Headstand/tripod. Scale with the wall behind you but do not use the wall except for emergency 🚨 
*5.) Pressing Snatch Balance @ approx 50% of 1RM Snatch 3-3-3-3, rest no more than 2 minutes between sets 
*6.) 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.

12/13/2017
1.) Optical Illusion
15 Burpee Box Over 24/20"
15 Muscle Ups
15 Burpee Box Over 24/20"
15 Strict Deficit Handstand Push-Ups 3x45 males / 2x45 females 
15 Burpee Box Over 24/20"
15 Muscle Ups
15 Burpee Box Over 24/20"
note: scale strict deficit hspu with kip deficit hspu
*2.) Every 90 seconds for 6 rounds 1 Back Squat @ approx 90%
*3.) Every 2 minutes for for 4 rounds 6 Push Jerk @ approx 60% 
*4.) 3 rounds of Clean Complex from Blocks @ High Hang @ approx 50%
3 Extension->2 High Pull->1 Power Clean
*5.) 8 minute EMOM 
17 Wallballs 25/16lb
3 Bar Muscle Ups 
*6.) 100 Hollow Rocks, every time you stop roll over and complete 10 pushups

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