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Benchmark WODs

Annie

50 – 40 – 30 – 20 – 10 For Time

Double Unders

Sit Ups

 

Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

 

Barbara

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 Mins

Repeat All For 5 Rounds

 

Chelsea

5 Pull Ups

10 Push Ups

15 Squats

On The Minute Every Minute For 30 Minutes.

 

Cindy

5 Pull Ups

10 Push Ups

15 Squats

As Many Rounds As Possible (AMRAP) in 20 Minutes

 

Diane

21 – 15 – 9 Reps

225lb Deadlift

Handstand Push Ups

 

Elizabeth

21 – 15 – 9 Reps

135lb Clean

Ring Dips

 

Eva

5 rounds for time

Run 800m

30 KB swings (2 pood)

30 pullups

 

Fran

21 – 15 – 9 Reps

Thruster 95lbs

Pull Ups

 

Grace

135lb Clean & Jerk

30 Reps

 

Helen

3 Rounds For Time

Run 400m

21 Kettle Bell Swings 55lb

12 Pull Ups

 

Isabel

135lb Snatch

30 Reps

 

Jackie

1000m Row

50 Thruster 45lbs

30 Pull Ups

 

Karen

For Time

150 Wall Balls 20lbs

 

Kelly

5 Rounds For Time

Run 400m

30 Box Jumps

30 Wall Balls 20lbs

 

Linda

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of

1.5x Body Weight Deadlift

Body Weight Bench Press

3/4x Body Weight Cleans

 

Lynne

Bodyweight Bench Press Max Reps

Pull Ups Max Reps

5 Rounds For Max Reps

 

Mary

5 Handstand Push Ups

10 One Legged Squats (Pistols)

15 Pull Ups

As Many Rounds As Possible (AMRAP) in 20 Minutes

 

Nancy

5 Rounds For Time

400m Run

15 Overhead Squat 95lbs

 

Nicole

20 Minute AMRAP of:

400m Run

Max Rep Pull Ups– Note the pull ups completed in each round.

* Score is total pull ups completed in all rounds

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