Steve Kaster

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

02/01/2018
1.) Hundo Fundo
With a Partner
100m Burpee Broad Jumps (10m)
100 cal Assault Bike (10 cal)
100m Burpee Broad Jumps (10m)
100 Push Ups (10)
100m Burpee Broad Jumps (10m)
100 Abmat Medicine Ball Sit-ups 20/14lb (interlock feet and handing ball back and forth)
100m Burpee Broad Jumps (10m)
100 Push Ups (10)
100m Burpee Broad Jumps (10m)
100 cal Assault Bike (10 cal)


02/14/2018
1.) Every 2 minutes Push Press 6-5-3-3-1, start @ approx 60% adding load each round
2.) Fool 
21-15-9
cal Row
Deadlift 95/65lb
Hang Power Clean 95/65lb
Strict Press 95/65lb
*3.) for time:
12 minute cap
10 Snatch 135/95lb
15 Box Overs 24/20"
8 Snatch 155/105lb
15 Box Overs 24/20"
6 Snatch 185/125lb
15 Box Overs 24/20"
4 Snatch 205/135lb
15 Box Overs 24/20"
2 Snatch 225/145lb
15 Box Overs 24/20"
Note: power or full Snatch allowed
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 2 minutes between sets
*5.) 100 Push Ups
Every time you break complete 20m Handstand Walk, dropping to knees constitutes break holding in some form of plank while you rest is ok 
*6.) EMOM for 10 minutes
Odd: 10 GH Raises
Even: 10 Wide Grip Strict Pull-ups 
Note: wide grip means hands outside of shoulders 
Whiteboard
Aurora workout
Death by thrusters and running followed by deadlifts and bar facing burpees
12:30, DU cap, RX weight
205# BS, DU 81 & 52 @ 3 min cap
185 # BS
Community WOD
BS 215#
10:24. 135#DL
185#BS + Extra stuff
Bs 185 last round 195
18.1 for 7 rounds
Plank for:30 versus DB work (back)
Community wod
Community with the fam
BS 185. 5:36ish behind Buntin. EC stuff
Did some squatting and 8:53
DU attempts for 3 min, 35 DL @ RX weight (didn’t do 50 bc I’m a wimp). 125# BS. Community WOD.
Community WOD
Back squats @ 155#; rowing/plank done in 19:05
7:35, BS 190#
170# BS, mercy @ 155# DL, 5 rounds Row/Plank. It’s worth noting that FATIGUED DU’s are a whole new monster. :)
Squats @ #185
Free WOD w/ MJ then squatting with Grant and Donn @ 225#
7:15, 165# BS
Kept backsquats relatively light today. Free WOD with Ness
165# BS 10:10
Double under speed bump as usual 😅