The Benchmark Girls
| “Angie” | 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats |
For Time: Complete all reps of each exercise before moving to the next. |
| “Barbara” | 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely 3 min between each round. |
5 rounds, time each round. |
| “Chelsea” | 5 Pull-ups 10 Push-ups 15 Squats |
Each min on the min for 30 min. |
| “Cindy” | 5 Pull-ups 10 Push-ups 15 Squats |
As many rounds as possible in 20 min. |
| “Diane” | Deadlift 225 lbs Handstand push-ups |
21-15-9 reps, for time. |
| “Elizabeth” | Clean 135 lbs Ring Dips |
21-15-9 reps, for time. |
| “Fran” | Thruster 95 lbs Pull-ups |
21-15-9 reps, for time. |
| “Grace” | Clean and Jerk 135 lbs | 30 reps for time. |
| “Helen” | 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps |
3 rounds for time. |
| “Isabel” | Snatch 135 lbs | 30 reps for time. |
| “Jackie” | 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) |
For time: |
| “Karen” | Wall-ball 150 shots | For time: |
| “Linda” (aka “3 bars of death”) |
Deadlift 1 1/2 BW Bench BW Clean 3/4 BW |
10/9/8/7/6/5/4/3/2/1 rep rounds for time. |
| “Mary” | 5 Handstand push-ups 10 1-legged squats 15 Pull-ups |
As many rounds as possible in 20 min. |
| “Nancy” | 400 meter run Overhead squat 95 lbs x 15 |
5 rounds for time. |
The New Girls
| “Annie” | Double-unders Sit-ups |
50-40-30-20 and 10 rep rounds; for time. |
| "Eva" | Run 800 meters 2 pood KB swing, 30 reps 30 pullups | 5 rounds for time. |
| “Kelly” | Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball | 5 rounds for time |
| “Lynne” | Bodyweight bench press (e.g., same amount on bar as you weigh) pullups | 5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet. |
| “Nicole” | Run 400 meters Max rep Pull-ups | As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round. |
| “Amanda” | 9, 7 and 5 reps of: Muscle-ups Snatches (135/95 lb.) | For Time: |
