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

12/03/2019
1.) 12 min Lower Limb Smashing (quads, glutes, hamstrings, calves)
2.) 12 min AMRAP
80ft Farmer Carry (you pick weight)
5 Box Jumps 36/30"
2 Thrusters BW/70%BW
*3.) EMOM 6
10/7 Cal Assault Bike
-Increase by 1 cal each round
12/04/2019
1.) 12 min Lacrosse Ball Shoulder Smash
2.) 12 Handstand Pushups
4 Rope Climbs
78 Double Unders
41 Burpees
3 rounds
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats
10 Single Leg Romanian Deadlifts
-One DB in each hand
*3.) 5 Rounds
15 GHD Situps
5 Hips to Rings

12/05/2019
1.) EMOM 6
1 Power Clean @ 90%
2.) 10 Rounds
7 Pullups
3 Deadlifts 255/185lb
*3.) EMOM 3
3 Toes to Hands on the Rope Climb Rope + 1 Rope Climb
12/06/2019
1.) EMOM 8
2 Front Squats @ 85%
2.) For Time:
10 Kettlebell Swings 70/53lb
10 Strict Press 115/85lb
10 Kettlebell Swings
20 Hang Power Cleans
10 Kettlebell Swings
30 Back Squats
10 Kettlebell Swings
20 Hang Power Cleans
10 Kettlebell Swings
10 Strict Press
10 Kettlebell Swings
*3.) 5 Rounds
80ft Farmer Carry HEAVY DBs
10 Situps with feet under DB
Whiteboard
Did Friday at home. Looked fun but wasn’t.