Yvonne Otero

Square img 0529

Benchmarks

Workouts
Fran9:01
Helen:00
Grace6:09
Isabel:00
Jackie:00
Lifts
Back squat175 lbs
Deadlift205 lbs
Clean & Jerk95 lbs
Snatch65 lbs
Front Squat0 lbs
Overhead Squat60 lbs

WODS

02/01/2019
1.) For Time:
Run 800m/Row 1000m/Bike 1.5 miles (You pick!)
20 Wallballs 20/14lb
30 Overhead Squats 45/35lb Barbell
20 Wallballs
40 Overhead Squats
20 Wallballs
50 Overhead Squats
Run 800m/Row 1000m/Bike 1.5 miles
*2.) EMOM 10
Odd=3 Strict Muscle Ups
Even=3 Strict Deficit HSPU 45/25lb plate
02/05/2019
1.) Every 2 min for 4 rounds
8 Snatch (Touch 'n Go if you can) @ 50%
2.) 22-16-10
Kettlebell Swing 70/53lb
Hand Release Pushups
Alt. Lunges w/ DB at sides 50/35lb
*3.) Every 1:30 for 4 rounds
8 Deadlift @ 50%
*4.) For Time:
21-15-9
Assault Bike Cals
Slam Ball 40/30lb
02/07/2019
1.) 20 min AMRAP
20 Burpee Box Jumps 30/24"
20 Ground to Overhead 115/85lbs
20 GHD Situps
1 Rope Climb
2.) With a Partner
Row 3000m
-One partner rows while the other hangs from pullup bar
-Switch spots as desired
*3.) Lacrosse Ball Trap Smash
*4.) Partner Quad Smash
02/08/2019
1.) Every 2 min for 4 rounds
8 Clean & Jerk (Touch 'n Go if you can) @ 50%
2.) 50-40-30-20-10
Medball Situps 20/14lb
Wallballs
*3.) 5 rounds, rest 1:1
10 Jump Squats as high as you can
5 Muscle Ups
*4.) Accumulate 5 min of planking, no side planks, no piking
-Every time you come down, do 6 D-Ball Cleans 150/100lbs
02/11/2019
1.) Every 2 min for 4 rounds
6 Pause Back Squat @ 60%
2.) 10 min AMRAP
40 Double Unders
20 Handstand Pushups
10 Deadlift 225/155lbs
*3.) Every 1:30 for 4 rounds
6 Strict Press @ 60%
*4.) 5x10 GH Raises, slow and steady
02/14/2019
1.) With a Partner:
Row 10,000m
-One athlete starts on the rower, the other one is resting
-Every 2 minutes, the resting athlete does 5 Ground to Overhead at 135/95lbs, then gets on the rower, and the other partner becomes the resting athlete.
2.) Partner Hamstring Smash
3.) Supernova Glute Smash


02/15/2019
1.) Every 2 min for 4 rounds
6 Pause Front Squat @ 60%
2.) 4 Rounds
5 Bar Muscle Ups
10 Toes to Bar
15 Overhead Squat 95/65lbs
*3.) Every 2 min for 4 rounds
6 Power Cleans from Hang Blocks @ 60%
*4.) 5-4-3-2-1
Bench Press 225/155lb
Rope Climb 
02/18/2019
1.) Every 2 min for 4 rounds
4 Pause Front Squat @ 70%
2.) Accumulate 100 Pullups
-Every time you drop do 10 Hang Squat Snatches 75/55lbs & 10 Burpees Over Bar
-Pick a Snatch weight that you can do unbroken easily
-If you can’t do more than 10 pull-ups in a row without assistance, you will probably want a band or this will take 69 minutes
*3.) Every 2 min for 4 rounds
6 Power Cleans from Hang Blocks @ 70%
*4.) 5 rounds
10 Reverse Hyper
10 Hip Extension 
Whiteboard