Theresa Rosenquist

Square wodmother1

Benchmarks

Workouts
Fran6:08
Helen12:34
Grace6:14
Isabel:00
Jackie11:07
Lifts
Back squat205 lbs
Deadlift300 lbs
Clean & Jerk130 lbs
Snatch100 lbs
Front Squat180 lbs
Overhead Squat120 lbs

WODS

11/01/2019
11/03/2019
1.) 14-12-10-8-6-4
Power Cleans 115/85lb
Assault Bike Cals
2.) 4-6-8-10-12-14
Unbroken Thrusters 115/85lb
-You can drop the bar after each set
-If you drop the bar during your set, do 4 Bar Facing Burpees before continuing
11/05/2019
1.) 4 min Banded Hip Flexor Stretch (2 min per side)
2.) 3 position Banded Shoulder Stretch
3.) 20 min AMRAP
10 Toes to Bar
40ft Bear Crawl
2 Double Bodyweight/1.5 BW Back Squats
*4.) 3 Rounds
10 SLOW GH Raises
10 Back Extensions
11/07/2019
1.) Every 1:30 for 5 Rounds
3 Position Power Snatch @ 75%
2.) 12 min AMRAP
25 Double Unders
10 Front Squats 155/105lb
25 Double Unders
10 Alt. Front Rack Lunges 155/105lb
25 Double Unders
10 Box Jumps 36/30"
25 Double Unders
1 Legless Rope Climb Up AND Down for Rx
*3.) 21-15-9
Cal Row
Burpees Over Rower
11/08/2019
11/10/2019
1.) 22-16-10
Alt. DB Hang Clean & Jerk 50/40lb
Bench Press 95/65lb
2.) 4 Rounds
15 Jump Squats
16 Alt. Jumping Lunges
-Anytime you stop moving during a set of Jump Squats or Jumping Lunges = 5 Burpee penalty to be done at the end of the workout
11/11/2019
1. EMOM 8
 1 Clean & Jerk @ 80%
2.) For Time:
25 GHD Situps
15 Cal Row
5 Ring Muscle Ups
30 GHD Situps
20 Cal Row
10 Ring Muscle Ups
*3.) 3 Rounds
10 GH Raises
10 Back Extensions
11/12/2019
1.) 2 Rounds
1 min Frog Stretch, then 1 min Pigeon Stretch per side
2.) EMOM 8
2 Pause Back Squats @ 70%
3.) 15 min AMRAP
24ft Handstand Walk
20 Wallballs 20/14lb
16 Alt. Pistol Squats
12 Chest to Bar Pullups
*4.) 7 min EMOM
10 Kettlebell Swings 53/35lb
ME Triple Unders

11/13/2019
1.) EMOM 8
1 Snatch @ 80%
2.) With a Partner
20 min AMRAP
10/7 Assault Bike Cals
10 Overhead Squats 155/105lb (from the ground)
10/7 Assault Bike Cals
11 Strict Handstand Pushups
10/7 Assault Bike Cals
12 Power Cleans 155/105lb
10/7 Assault Bike Cals
13 Toes to Bar
10/7 Assault Bike Cals
14 Thrusters 155/105lb
-One Athlete commits to biking the 10/7 cals each time
-One athlete works, one rests on all other movements
-The weight on the bar for the workout should be less than you used to Snatch in the skill work, otherwise this will really be challenging. 
*3.) 5 Rounds
10 Alt. Bicep Curls
10 Banded Triceps Pulldowns

11/14/2019
1.) EMOM 8
1 Power Clean + 1 Front Squat @ 80%
2.) 10 Rounds
5 Deadlifts 185/125lb
10 Alt. Dumbbell Snatch 50/40lb
*3.) EMOM Until Failure to Complete:
2 Wall Walks (Nose and Toes only)
1 Rope Climb
-Increase rope climb by 1 each round
11/15/2019
1.) EMOM 8
2 Pause Front Squats @ 70%
2.) 12 min AMRAP
10 Unbroken Double Unders
80ft Farmer Carry (you pick weight)
-Anytime you trip on DU, do 5 groiners before continuing where you left off
-Add 10 Unbroken Double Unders each round
*3.) 5 Rounds
200m Ski Erg
1 Box Jump as high as you can without dying

11/16/2019
1.) EMOM 8
2 Power Snatch @ 80%
2.) 20 Rounds
5 Kettlebell Swings
3 Strict Pullups
1 Burpee Bar Muscle Up
*3.) EMOM 10
10 Alternating Jumping Lunges
10 Abmat Situps
11/17/2019
1.) 10-9-8-7-6-5-4-3-2-1
Snatch Balance 75/55lb
1 Sandbag Clean after each round 150/100lb
2.) 1-2-3-4-5-6-7-8-9-10
Dumbbell Shoulder to Overhead 2x50/2x35lb
Ring Rows
11/18/2019
1.) EMOM 7
1 Snatch @ 85%
2.) 8 Rounds
10/7 Cal Row
5 Front Squats Bodyweight/70%BW
1 Legless Rope Climb
*3.) :30 Death By
10m Shuttle Sprints
11/19/2019
1.) EMOM 8
2 Pause Back Squat @ 75%
2.) 5 Rounds
5 Toes to Rings
3 Ring Muscle Ups
5 Hang Power Snatch 115/85lb
3 Overhead Squats 115/85lb
*3.) 21-15-9
Wallballs 20/14lb
Wallball Sit Up Bounce Passes 20/14lb


11/20/2019
1.) EMOM 7
1 Clean & Jerk @ 85%
2.) Teams of Three!
20 min AMRAP:
Athlete A: 69 Double Unders (1 min Cap)
Athlete B: Hang From Pullup Rig
Athlete C: Accumulate 
50 Handstand Pushups
50 Deadlifts 225/155lb
50 Alt. Pistol Squats
-Athletes rotate positions when Athlete A completes DU
-Athlete C can only accumulate reps when Athlete B is hanging from the rig
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