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

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

05/02/2019
1.) With a partner
30 min AMRAP
Team Run 400m
30 Alt. Box Jumps 30/24"
Team Run 400m
20 Synchro Toes To Bar
Team Run 400m
10 Partner Deadlifts 495/420/345lb
2.) Partner Hamstring Smash
3.) Partner Calf/Achilles Smash
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
05/04/2019
1.) 2 Rounds For time:
Run 400m
40 Air Squats
Run 200m
30 Situps
Run 100m
20 Pushups
*2.) Accumulate 50 DB S2OH 50/40lb
-Every time you set down DB, do 5 DB Burpee DL
*3.) 4 Rounds
19 Wallballs
19 Cal Row
05/05/2019
1.)Every 2 min for 12 min:
Work up to a heavy complex:
3 Deadlift > 2 Hang Squats Cleans > 1 Shoulder to Overhead
2.)  15 Minute AMRAP
15 Burpees
10 Handstand Pushups
200m Run
05/06/2019
1.) EMOM 7
5 Back Squats @ 60%
2.) 3 Rounds
50 Double Unders
30 Alt. Jumping Lunges
10 Bar Muscle Ups
*3.) EMOM 7
5 Bench Press @ 60%
*4.) 8x5 Ring Dips
*5.) 8x5 Strict Pullups
05/09/2019
1.) EMOM 7
5 Strict Press @ 60%
2.) 10-9-8-7-6-5-4-3-2-1
Front Squat 135/95lb (From the ground)
-20ft HS Walk after each round of Front Squats
*3.) 5-4-3-2-1
Sandbag Clean 150/100lb
-10 Cal Row after each set of SB Cleans
*4.) 3 Rounds
10 Back Extensions
10 GH Raises
05/10/2019
1.) EMOM 7
5 Power Clean @ 60%
2.) 12 min AMRAP
10 Cal Assault Bike
10 Box Jumps 30/24"
10 Alt. DB Snatch 50/35lb
*3.) 4 Rounds
:30 HS Hold
10 Wallballs
5 Strict Pullups
*4.) EMOM 7
5 Split Jerks @ 60% (Use Blocks)

05/11/2019
1.) EMOM 7
5 Deadlift @ 60%
2.) 21-15-9
Overhead Squat 155/105lb
Cal Row
*3.) 3x3 min AMRAP w/ 1 min rest between
100m Sprint
3 Pullups > 2 Toes to Bar > 1 Bar Muscle Up
05/12/2019
1.) 5 Rounds (Not for time)
10 Parallette Pass Throughs (Scale to 20" boxes)
5 Top half strict Toes to Bar
5 Kipping Toes to Bar
2.) 15 min AMRAP
80 Double Unders
40 Wallballs 20/14lb
20 Pullups
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)
05/14/2019
1.) EMOM 8
4 Back Squat @ 65%
2.) 15 min AMRAP
5 Muscle Ups
10 Burpees
15 Handstand Push Ups
20 Kettlebell Swings 53/35lb
*3.) 10 Min to work on MU drills
-Hips to rings, banded ring pull throughs, turnovers)
*4.) EMOM 8
4 Bench Press @ 65%
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
05/16/2019
1.) EMOM 8
4 Deadlift @ 65%
2.) 10 Rounds
10ft HS Walk
3 Snatches 155/105lb
*3.) 4 Rounds
4 Tire Flips
15 Tire Jumps
*4.) 3x10 Super Slow Back Extensions
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%
05/19/2019
1.) 4 Rounds Not For Time:
3 Strict Pullups
3 Toes to Bar
3 Chest to Bar Pullups
3 Bar Muscle Ups
2.) 15 min AMRAP
800m Run
60 Air Squats
20 GHD Situps
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. πŸ˜„ PSn: #40. 30min bike & 100 AMSU.
PS @ 90#
115# ps
115#