Seev 🏋🏽‍♀️

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Benchmarks

Workouts
Fran3:44
Helen9:30
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat225 lbs
Deadlift300 lbs
Clean & Jerk180 lbs
Snatch152 lbs
Front Squat190 lbs
Overhead Squat165 lbs

WODS

05/01/2019
1.) EMOM 12 
Odd: 10 Slow Back Extension
Even: 8 Ring Dips
2.) 15-12-9-6-3
Push Jerk 115/85lb
Hang Squat Snatch 115/85lb
*3.) 4 Rounds
10 Alt. DB Snatch 70/55lb
80ft (20 down and back 2x) KB Farmer Carry 70/53lb
*4.) EMOM 5 w/ 15 sec reset time
10 GHD Situps, then max Assault Bike Cals
-Melt your face off

05/03/2019
1.) 12 min EMOM
Odd: 10 GHD Situps
Even: 10 Alt. Pistol Squats
2.) 8 Rounds
5 Sumo Deadlift High Pull 115/85lb
8 Front Squat 115/85lb
*3.) 3 Rounds
10 Hip Extension
10 Reverse Hyper
*4.) 1 Mile Run With Wallball 25/16lb
05/13/2019
1.) EMOM 8
4 Power Snatch @ 65%
2.)14-12-10-8-6
Hang Squat Cleans 135/95lb
GHD Situps
*3.) 7x6 Pullups (not strict)
*4.) 7x6 Ring Dips (not strict)
05/15/2019
1.) 20 Min Partner AMRAP
A: 10 Thrusters 95/65lb
B: 10 Sumo Deadlift High Pulls 95/65lb
Partner Run 200m
A: 10 Sumo Deadlift High Pulls 95/65lb
B: 10 Thrusters 95/65lb
Partner Run 200m
A: 1 Legless Rope Climb + 1 Rope Climb
B: 5 Box Jumps 36/30"
Partner Run 200m
A: 5 Box Jumps 36/30"
B: 1 Legless Rope Climb + 1 Rope Climb
*2.) 2xMax set strict ring dips
*3.) 2xMax set strict pullups
*4.) 3x8 KB Seated Strict Press
05/17/2019
1.) EMOM 8
4 Strict Press @ 65%
2.) 5 Rounds
10 Front Squats 75/55lb
5 Squat Jerks 75/55lb
20m Burpee Broad Jump (10m down and back)
*3.) For Time:
60 Pistols
40 Chest to Bar Pullups
20 HSPU
*4.) EMOM 9
10 Alt. DB Hang Power Cleans
-Increase load each round
05/18/2019
1.) EMOM 8
4 Power Clean @ 65%
2.) 4 Rounds
10 Power Snatch 95/65lb
10 Alt. Overhead Lunge 95/65lb
*3.) EMOM 8
4 Split Jerk @ 65%
05/20/2019
1.) EMOM 7
4 Back Squat @ 70%
2.) 50-40-30-20-10
Double Unders
Deadlift 95/65lbs
*3.) 6x7 Pullups
*4.) 6x7 Ring Dips
*5.) EMOM 7
4 Bench Press @ 70%
05/21/2019
1.) EMOM 7
4 Deadlift @ 70%
2.) 20 min AMRAP
5 Overhead Squats (from the floor) 135/95lb
10 Box Jump Overs 24/20"
400m Run
*3.) 10 Min Muscle Up practice
-Hips to rings/Banded ring pullthroughs/turnovers
05/22/2019
1.) 30 min AMRAP
Partner A Row 200m
30 Alt. Partner Wallballs 25/16lb
Partner B Row 200m
50 Shoulder to Overhead 95/65lb, one bar, switch working athletes as desired. 
2.) 2 sets of ME UB Strict Pullups
Then accumulate 20 more Strict Pullups
05/24/2019
1.) EMOM 7
4 Power Snatch @ 70%
2.) 27-21-15-9
Cal Row
Back Squats 95/65lbs
*3.) FOR TIME
100 DUBS
80' HSW
75 DUBS
60' HSW
50 DUBS
40' HSW
25 DUBS
20' HSW

Whiteboard
9:55, 95# PS
DUBS/HSW EC
I didn’t time it. Felt fast though
185# Power Snatch. First time lifting since I had the flu!
105# PS
Trainer bar snatch; 6:53(assault bike)
PS@ 95#
10:58 RX
Light PS for wrist
PS @ 115# / worked on HSW and T2B. solid progress on the HSW!
110# PS
95# ps
80# snatch
85# Snatch
From the rack... just afraid of that movement yet. PS 105#. Dubs/HSW work.
Snatch 140# tomorrow's sp@125# 100 Du 40ft hsw 75/40 50/20 25/20
135# PS
65# snatch. 11:03 except bs from rack
10:41 #55
Snatch #55 from hang
65 PS/10:27 RX
Snatch 95#
**No big WOD mods!! Just from the rack. 😄 PSn: #40. 30min bike & 100 AMSU.
PS @ 90#
115# ps
115#