BENCHMARK WODS

Question 1

AMANDA

Answer 1

FOR TIME: 9-7-5 reps of muscle-ups and squat snatches (61/43KG)

Question 2

ANGIE

Answer 2

FOR TIME: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats

Question 3

ANNIE

Answer 3

FOR TIME: 50-40-30-20-10 reps of double-unders and sit-ups

Question 4

BARBARA

Answer 4

FOR TIME: Five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, 3 minutes rest

Question 5

CHELSEA

Answer 5

EMOM: 5 pull-ups, 10 push-ups, 15 air squats for a total of 30 minutes

Question 6

CINDY

Answer 6

AMRAP: As many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats

Question 7

DIANNE

Answer 7

FOR TIME: 21-15-9 reps of deadlifts (102/70KG ) and handstand push-ups

Question 8

ELIZABETH

Answer 8

FOR TIME: 21-15-9 reps of squat cleans (61/43kg) and ring dips

Question 9

EVA

Answer 9

FOR TIME: Five rounds for time: 800-meter run, 30 kettlebell swings (2 pood), 30 pull-ups

Question 10

FRAN

Answer 10

FOR TIME: 21-15-9 reps of thrusters (29/43kg) and pull-ups

Question 11

GRACE

Answer 11

FOR TIME: 30 clean-and-jerks (43/61kg)

Question 12

HELEN

Answer 12

FOR TIME: Three rounds for time: 400-meter run, 21 kettlebell swings (16/24KG), 12 pull-ups

Question 13

ISABEL

Answer 13

FOR TIME: 30 snatches (135/95lb)

Question 14

JACKIE

Answer 14

FOR TIME: 1,000-meter row, 50 thrusters (45/35lb), 30 pull-ups

Question 15

KAREN

Answer 15

FOR TIME: 150 wall ball shots (20/14lb)

Question 16

KELLY

Answer 16

FOR TIME: Five rounds for time: 400-meter run, 30 box jumps (24/20 inch), 30 wall ball shots (20/14 lbs)

Question 17

LINDA

Answer 17

FOR TIME: 10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5 BW), bench press (BW), clean (0.75 BW)

Question 18

LYNNE

Answer 18

MAX REPS: Five rounds for max reps: bench press (body weight) and pull-ups

Question 19

MARY

Answer 19

AMRAP: As many rounds as possible in 20 minutes: 5 handstand push-ups, 10 pistols (alternating legs), 15 pull-ups

Question 20

NANCY

Answer 20

FOR TIME: Five rounds of 400-meter run and 15 overhead squats (95/65lb)

Question 21

NICOLE

Answer 21

Nicole WOD

AMRAP: As many rounds as possible in 20 minutes: 400-meter run and max reps pull-ups