Tina Kehring

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat105 lbs
Deadlift115 lbs
Clean & Jerk80 lbs
Snatch65 lbs
Front Squat85 lbs
Overhead Squat80 lbs

WODS

01/12/2018
1.) Delusional 
Row 30 cal
~
21-15-9
Dumbbell Thruster 50/35lb
Toes to Bar
~
Assault Bike 30 cal
**select 1 extra credit if time allows in class**
*2.) Every 3 minutes for 15 minutes starting at approx 60% adding load each round 1 Snatch + 5 Overhead Squat
*3.) 14 minute AMRAP 
With pair of 1.5/1 pood Kettlebells
50m Farmer Carry
20m Front Rack Walking Lunge
Then
6 minute AMRAP 
Kettlebell Snatch, alternating every 5 reps
Note: if kb snatch is something that you are not familiar with replace with 50/35lb db snatch
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) Suck it up
Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.



01/13/2018
1.) "SSgt Grace"
The "CORPS" WOD
For time 10 sets of 10 Clean & Jerk
Sets 1 & 2 135/95lb
Sets 3 & 4 155/115lb 
Sets 5 & 6 175/135lb
Sets 7 & 8 155/115lb
Sets 9 & 10 135/95lb
2.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Banded Twist
3.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: do this. 
01/20/2018
1.) Back Squat:
2 minute AMRAP 95/65lb 
30 seconds to load barbell
3 minute AMRAP 135/95lb
30 seconds to load barbell
2 minute AMRAP 185/135lb
30 seconds to load barbell 
3 minute AMRAP 225/155lb
2.) 696
5 rounds
6 Chest to Bar Pull-ups
9 Deadlift 275/195lb
6 Bar Facing Burpees
*3.) 7 minutes to complete:
50 Hang Cluster 95/65lb
50 GHD Sit-ups
note: cap is 7 minutes no exceptions, if you want to finish it go faster. hang cluster: hang clean + thruster = cluster
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 


01/21/2018
1.) Lonestar
200m Dumbbell Farmer Carry 50/35lb
150 Double Unders
100 Push-ups 
50 Dumbbell Hang Power Clean 50/35lb
*2.) 5/5, 4/4, 3/3, 2/2, 1/1
Strict Press
Strict Chest to Bar Pull-up 
Note: start at approx 65% adding load each round working to a session rep max 
*3.) 9 Power Snatch 135/95
9 Snatch 135/95
7 Power Snatch 155/115lb
7 Snatch 155/115lb
5 Power Snatch 185/135lb
5 Snatch 185/135lb
*4.) 3 rounds
15 Reverse Hyper
12 Back Extension 
9 Parallel Ring Rows
Whiteboard
12/20 T2B
155# PP
135# PP
10/25 TTB, 185# PP
TTB didn’t make contct on majority.
100# PP
10/25 T2B
20/20 T2B
125#PP; Yesterday FS ec @ 180#
15/20 TTB, 120lb push press
20/20 T2B
205# PP
Home wod ...❄️🚘
20/20 T2B + 3 cals
95# PP (should have gone heavier)
18/25 T2B
205# pp , EC yesterday's cleans up 2 a 240# clean 10# pr
8/25 T2B
235# PP
9/25 T2B (accidentally did 9 the first round whoops)
125# PP
25/25 T2B
185# pp
19/25 T2B
195# PP