Benchmark Girls

ANGIE

For Time: Complete all reps of each exercise before moving to the next.

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

STAYLIGHT MODIFIED ANGIE

For Time: Complete all reps of each exercise before moving to the next.

  • 100 ring-rows
  • 100 knee push-ups
  • 100 crunches
  • 100 bench-squats

 

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BARBARA

Rest precisely three minutes between each round. 5 rounds: time each round

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
  • Rest precisely three minutes between each round.

 

STAYLIGHT MODIFIED BARBARA

Rest precisely three minutes between each round. 5 rounds: time each round

  • 20 ring-rows
  • 30 knee push-ups
  • 40 crunches
  • 50 bench-squats
  • Rest precisely three minutes between each round.

 

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CHELSEA

Each min on the min for 30 min

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

 

STAYLIGHT MODIFIED CHELSEA

Each min on the min for 30 min

  • 5 ring-rows
  • 10 knee push-ups
  • 15 bench-squats

 

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CINDY

As many rounds as possible in 20 min

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

 

STAYLIGHT MODIFIED CINDY

As many rounds as possible in 20 min

  • 5 ring-rows
  • 10 knee push-ups
  • 15 bench-squats

 

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DIANE

21-15-9 reps, for time

  • Deadlift (225 lbs/155 lbs)
  • Handstand push-ups

 

STAYLIGHT MODIFIED DIANE

21-15-9 reps, for time

  • Deadlift (50% of your 1-rep max)
  • Dumb bell push-press (overhead)

 

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ELIZABETH

21-15-9 reps, for time

  • Clean (135 lbs/95 lbs)
  • Ring Dips

 

STAYLIGHT MODIFIED ELIZABETH

21-15-9 reps, for time

  • Clean (50% of 1-rep max)
  • Knee push-ups (break when needed)

 

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FRAN

21-15-9 reps, for time

  • Thruster (95 lbs/65 lbs)
  • Pull-ups

 

STAYLIGHT MODIFIED FRAN

21-15-9 reps, for time

  • Thruster (bar only - 45lbs men, 35lbs women)
  • Ring-rows

 

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GRACE

30 reps for time

  • Clean and Jerk (135 lbs/95 lbs)

 

STAYLIGHT MODIFIED GRACE

30 reps for time

  • Clean and Jerk 50% of 1-rep max

 

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HELEN

3 rounds for time

  • 400 meter run
  • 21 kettle-bell swings (54 lbs/ 36 lbs)
  • Pull-ups 12 reps

 

STAYLIGHT MODIFIED HELEN

3 rounds for time

  • 400 meter run
  • 21 kettle-bell swings (36 lbs/ 24 lbs)
  • ring-rows 12 reps

 

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ISABEL

30 reps for time

  • Snatch (135 lbs/ 95 lbs)

 

STAYLIGHT MODIFIED ISABEL

30 reps for time

  • Snatch (65 lbs/ 45 lbs)

 

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JACKIE

For time

  • 1000 meter row
  • 50 thruster (45 lbs/ 35 lbs)
    • Pull-ups (30 reps)

 

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STAYLIGHT MODIFIED JACKIE

For time

  • 1000 meter row
  • 50 wall-ball shots (20 lbs/ 14 lbs)
  • ring-rows (30 reps)

 

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KAREN

For time

  • Wall-ball 150 shots

 

STAYLIGHT MODIFIED KAREN

For time

  • Wall-ball 150 shots

 

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LINDA

10/9/8/7/6/5/4/3/2/1 rep rounds for time

  • Deadlift 1 1/2 x BW
  • Bench BW
  • Clean 3/4 BW

 

STAYLIGHT MODIFIED LINDA

10/9/8/7/6/5/4/3/2/1 rep rounds for time

  • Deadlift 3/4 x BW
  • Bench 1/2 BW
  • Clean 1/2 BW

 

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MARY

As many rounds as possible in 20 min

  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups

 

STAYLIGHT MODIFIED MARY

As many rounds as possible in 20 min

  • 5 dumb bell thrusters
  • 10 lunges
  • 15 ring-rows

 

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NANCY

5 rounds for time.

  • 400 meter run
  • Overhead squat 95 lbs x 15

 

STAYLIGHT MODIFIED NANCY

5 rounds for time.

  • 400 meter run
  • Overhead 15 wall-ball shots

 

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ANNIE

50-40-30-20 and 10 rep rounds; for time

  • Double-unders
  • Sit-ups

 

STAYLIGHT MODIFIED ANNIE

50-40-30-20 and 10 rep rounds; for time

  • single-unders
  • toe-to-pole

 

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EVA

5 rounds for time.

  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pull-ups

 

STAYLIGHT MODIFIED EVA

5 rounds for time.

  • Run 800 meters
  • 1 pood KB swing, 30 reps
  • 30 ring-rows

 

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KELLY

Five rounds for time

  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball

 

STAYLIGHT MODIFIED KELLY

Five rounds for time

  • Run 400 meters
  • 30 box jump, 20 inch box (step-up if needed)
  • 30 Wall ball shots, 14 pound ball

 

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LYNNE

5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet

  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups

 

STAYLIGHT MODIFIED LYNNE

5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet

  • ½ Bodyweight bench press (e.g., same amount on bar as you weigh)
  • Ring-rows

 

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NICOLE

As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

  • Run 400 meters
  • Max rep Pull-ups

STAYLIGHT MODIFIED NICOLE

As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

  • Run 400 meters
  • Max rep jumping pull-ups (as many as possible without breaking)

 

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AMANDA

For Time. 9, 7 and 5 reps of:

  • Muscle-ups
  • Snatches (135/95 lb.)

 

STAYLIGHT MODIFIED AMANDA

For Time. 9, 7 and 5 reps of:

  • Jumping pull-ups + 10-second pull-up bar hold
  • Snatches (135/95 lb.)