Liz LeCaptain

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Benchmarks

Workouts
Fran5:36
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat230 lbs
Deadlift300 lbs
Clean & Jerk165 lbs
Snatch142 lbs
Front Squat200 lbs
Overhead Squat150 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
08/09/2019
1.) Every 2 min for 5 Rounds
6 Snatch @ 70% 1RM (not touch and go - take time to set up)
2.) 15 Rounds
4 Ninja Pistol Roll Ups
2 Burpee Ring Muscle Ups
*3.) Accumulate 4:00 HS Hold
Anytime you break do 5 push ups
08/12/2019
1.) Every 2:30 for 5 Rounds
5 Clean & Jerk @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 13 min AMRAP
400m Run
5 Hang Power Snatch 135/95lb
20 Alt. Pistols
*3.) 4x10 Supinated Barbell Rows
-Increase weight each time
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)
08/14/2019
1.) Every 2 min for 5 Rounds
5 Snatch @ 75% 1RM (not touch and go - take time to set up)
2.) 15-12-9-12-15
Back Squats 95/65lb (from floor)
GHD Situps
*20ft HS Walk after each round
*3.) EMOM 5
5 Bench Press 135/95lb
5 Strict Pullups
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