Michael Green

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel3:51
Jackie:00
Lifts
Back squat365 lbs
Deadlift405 lbs
Clean & Jerk245 lbs
Snatch205 lbs
Front Squat335 lbs
Overhead Squat240 lbs

WODS

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
08/08/2019
1.) 6 min Lacrosse Ball Wall Trap Smash - 3 min per side
2.) With a Partner
25 min AMRAP
20 Pullups
20 Handstand Pushups
10 Deadlifts 365/275lb (Not partner DL)
-One athlete works, one rests
-Switch working athlete as desired
*3.)Every 2 min for 5 Rounds
6 Overhead Squat @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
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
08/13/2019
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
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