Michael Green

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel3:51
Jackie:00
Lifts
Back squat360 lbs
Deadlift405 lbs
Clean & Jerk235 lbs
Snatch205 lbs
Front Squat325 lbs
Overhead Squat225 lbs

WODS

02/05/2019
1.) Every 2 min for 4 rounds
8 Snatch (Touch 'n Go if you can) @ 50%
2.) 22-16-10
Kettlebell Swing 70/53lb
Hand Release Pushups
Alt. Lunges w/ DB at sides 50/35lb
*3.) Every 1:30 for 4 rounds
8 Deadlift @ 50%
*4.) For Time:
21-15-9
Assault Bike Cals
Slam Ball 40/30lb
02/06/2019
1.) Every 2 min for 4 rounds
8 Pause Back Squat @ 50%
2.) 14 min AMRAP
50 Double Unders
40 Toes to Bar
30 Alt. Pistols
20 Assault Bike Cals
10 Alt. DB Snatches 70/55lb
*3.) Every 1:30 for 4 rounds
8 Strict Press @ 50%
*4.) EMOM 7
8 Lateral Box Jump Overs 24/20"
8 Ring Rows
02/08/2019
1.) Every 2 min for 4 rounds
8 Clean & Jerk (Touch 'n Go if you can) @ 50%
2.) 50-40-30-20-10
Medball Situps 20/14lb
Wallballs
*3.) 5 rounds, rest 1:1
10 Jump Squats as high as you can
5 Muscle Ups
*4.) Accumulate 5 min of planking, no side planks, no piking
-Every time you come down, do 6 D-Ball Cleans 150/100lbs
02/12/2019
1.) Every 2 min for 4 rounds
6 Clean & Jerk @ 60%
2.) 3 Rounds
10 Strict Ring Dips (MU to high rings if able)
20 Cal Row
10 Back Squats BW/70%BW
*3.) 50-40-30-20-10
With Partner - one works, one rests
GHD Situps
Meters of HS Walking
*4.) Every 2 Min for 5 Rounds
1 Legless rope climb
10 Abmat Wallball Bounce Passes
10/7 Assault Bike Cals
02/13/2019
1.) Every 2 min for 4 rounds
6 Pause Overhead Squat @ 60%
2.) For Time: Barbells loaded to 115/85lbs
10 Push Press
10 Chest to Bar Pullups
10 Front Squat
10 Chest to Bar Pullups
10 Thruster
10 Chest to Bar Pullups
10 Front Squat
10 Chest to Bar pullups
10 Push Press
*3.) Every 2 min for 4 rounds
6 Bench @ 60%
*4.) 3 Rounds
10 Back Extensions
10 Reverse Hyper
02/14/2019
1.) With a Partner:
Row 10,000m
-One athlete starts on the rower, the other one is resting
-Every 2 minutes, the resting athlete does 5 Ground to Overhead at 135/95lbs, then gets on the rower, and the other partner becomes the resting athlete.
2.) Partner Hamstring Smash
3.) Supernova Glute Smash


Whiteboard
2+11 cal bike, 8# WB
#35 snatch
Community wod with heather & mama deb!
4 rounds - 12 cal row/20# wall ball each round
Snatches @ 85# all unbroken; DL @ 155#; death by burpee box overs 8 in 11th round
3 + 6 cals (all row and 20# WB)
85# snatches all tng
2+15 wall balls (row + 30 wall balls)
82# snatch