Todd Rocheleau

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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

04/09/2018
1.) Omar
For time:
95-lb. thrusters, 10 reps
15 bar-facing burpees
95-lb. thrusters, 20 reps
25 bar-facing burpees
95-lb. thrusters, 30 reps
35 bar-facing burpees
Then directly into:
2.) 20:30 minutes of Assault Bike
Sprint for 30 seconds to start and then again at the 5, 10 & 20 minute mark
Note: steady pace throughout minus the sprint. If assault bikes full use a rower, must use bike otherwise
*3.) 50 Strict Dumbbell Press 35/35lb
300m Farmer Carry 
30 Strict Dumbbell Press 35/25lb
200m Farmer Carry
10 Strict Dumbbell Press 35/25lb
100m Farmer Carry
*4.) 10 minute EMOM 
Odd: 10 Strict Pull-ups 
Even: 10/7 cal Row
*5.) 5 rounds of
10 Kettlebell Goblet Squats 1.5/1 pood
10 Box Jumps 30/24"
*6.) 3 rounds 
15 Reverse Hyper 
15 Parallel Ring Rows
Note: take your time and make the movement and make the ring rows tight and difficult




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