Laura VanderKelen

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Benchmarks

Workouts
Fran4:51
Helen9:26
Grace2:53
Isabel8:35
Jackie9:40
Lifts
Back squat205 lbs
Deadlift255 lbs
Clean & Jerk165 lbs
Snatch132 lbs
Front Squat185 lbs
Overhead Squat155 lbs

WODS

08/05/2019
1.) Every 2 min for 5 Rounds
6 Back Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 15 min AMRAP
100m Run
10 Shoulder to Overhead 115/85lb
10 Box Jumps 30/24"
40ft Bear Crawl
*3.) EMOM 5
4 Sandbag Cleans 150/100lb
2 Wide Grip Strict Chest to Bar Pullups
08/06/2019
1.) 6 min Lacrosse Ball Shoulder Smash - 3 min per side
2.) 8 Rounds
10 Abmat Situps with Medball 20/14lb
6 Kettlebell Swings 70/53lb
3 Bar Muscle Ups
*3.)Every 2 min for 5 Rounds
6 Front Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
08/07/2019
1.) Every 2:30 for 5 Rounds
6 Clean & Jerk @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 12 min AMRAP
10 Ring Dips (MU to high rings if able)
15 GHD Situps
50 Double Unders
*3.) One mile run for time
*4.) Every 2 min until you cannot complete required work
Run 200m
1 Tire Flip
-Add 1 tire flip every round
08/10/2019
1.) Every 2 min for 5 Rounds
6 Strict Press @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 20-15-10-5
Toes to Bar
Wall Ball 20/14lb
*3.) 4x8 Glute Ham Raises SLOW
08/13/2019
1.) 2 min Frog Stretch, then 3 min IT Band smash per side
2.) For Time:
Row 900m
30 Thrusters 95/65lbs
1 Legless Rope Climb + 1 Rope Climb
Row 600m
20 Thrusters 115/85lbs
1 Legless Rope Climb + 1 Rope Climb
Row 300m
10 Thrusters 135/95lbs
1 Legless Rope Climb + 1 Rope Climb
*3.)Every 2 min for 5 Rounds
5 Front Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
08/16/2019
1.) Every 2 min for 5 Rounds
5 Strict Press @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) For time:
50 Hang Power Cleans 95/65lb
40 Handstand Pushups
30 Sumo Deadlift High Pulls 95/65lb
20 Bar Muscle Ups
*3.) 3 Rounds
10 Reverse Hyper
10 GH Raise
10 Hip Extension
Whiteboard