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350 BENCHMARK WODS May 18, 2017

BENCHMARKS & TRIBUTES “12 DAYS OF CHRISTMAS”

“12/31 (NEW YEAR’S EVE)”

“21-15-9 COMPLEX”

For Time 1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (45/25 lbs Plate)

For Time 31 Push Press (75/55 lbs) 31 Pull-Ups 31 Snatches (75/55 lbs) 31 Sit-Ups 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lbs) 31 Unbroken DoubleUnders 31 Thrusters (75/55 lbs) 31 Lunges 31 Burpees

For Time 8 Deadlifts (155/105 lbs) 7 Cleans (155/105 lbs) 6 Snatches (155/105 lbs) 8 Pull-Ups 7 Chest-to-Bar Pull-Ups 6 Bar Muscle-Ups 6 5 4 6 5 4

Deadlifts (155/105 lbs) Cleans (155/105 lbs) Snatches (155/105 lbs) Pull-Ups Chest-to-Bar Pull-Ups Bar Muscle-Ups

Then, 365 meter Row

Like the song the “12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc - for a total of 364 reps.

Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

4 3 2 4 3 2

Deadlifts (155/105 lbs) Cleans (155/105 lbs) Snatches (155/105 lbs) Pull-Ups Chest-to-Bar Pull-Ups Bar Muscle-Ups

wodwell.com/wod/12-dayschristmas

“7/7” For Time with a Running

page 1 of 58

wodwell.com/wod/12-31

“9/11 TRIBUTE WOD” For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lbs) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (170/115

Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Snatch then Pull-Ups/Chest-to-Bar PullUps/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9). wodwell.com/wod/21-15-9complex

350 BENCHMARK WODS May 18, 2017

Clock 0:00-1:00 Rest in Silence, in memory of those killed 1:00-2:00 7 Squat Cleans (50/35 kg) 2:00-3:00 7 Strict Presses (50/35 kg) 3:00-4:00 5 Overhead Squats (50/35 kg) 4:00-7:00 52 Pull-Ups Starting at 7:00: 1 mile Run Athlete must move on to the next movement at the time indicated. Once each block of work is completed, rest until the next one starts. For any reps not completed in the allotted block of time, subtract them from your time score (eg: 14:23 -6 Reps). wodwell.com/wod/77

lbs) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lbs) 11 Push Jerks (110/75 lbs) 2001 meter Row Athletes may start with Row and end with Run, or start with Run and end with Row. wodwell.com/wod/911-tributewod

“ARMISTICE” AMRAP in 11 minutes 11 Power Cleans (135/95 lbs) 11 Burpees Over the Bar 19 Deadlifts (135/95 lbs) 18 Pull-Ups wodwell.com/wod/armistice

“ANGELA”

“BAMF V3”

For Time 48 Burpees

For Time 21 Pull-Ups 15 Chest-to-Bar Pull-Ups 9 Bar Muscle-Ups

Then 3 Rounds of: 10 Pull-Ups 16 Thrusters (95/65 lbs) 16 Deadlifts (155/105 lbs) 600 meter Run Then: 48 Sit-Ups

page 2 of 58

wodwell.com/wod/bamf-v3

“BEAST 12” For Time 25 Walking Lunges 20 Pull-Ups

“ALEXANDER LOPEZ” 3 Rounds for Time 40 Burpees 30 Kettlebell Swings (55/35 lb) 20 Box Jumps (24/20 in) 10 Pull-Ups Buy In and Cash Out with: 1 mile Run wodwell.com/wod/alexanderlopez

“ASSAULT ON FRAN” 21-15-9 Reps for Time Thrusters (115/85 lbs) Chest-to-Bar Pull-Ups Assault Bike (Calories) wodwell.com/wod/assault-on-fran

“BASELINE” For time 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups aka: "CrossFit Baseline." CrossFit recommends you re-test this every 3 months. One variant of this WOD substitutes the 500m

350 BENCHMARK WODS May 18, 2017

wodwell.com/wod/angela

“BAD KARMA” For Time 50-40-30-20-10 reps of Barbell Curls (45/35 lb) 10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood) Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on. wodwell.com/wod/bad-karma

“BATHGATE PTSD” AMRAP in 22 minutes 1 min Pull-Ups 1 min Air Squats 1 min Kettlebell Swings (24/16 kg) 1 min Double Unders 1 min Push-Ups 1 min Sit-Ups 1 min Lunges (40/20 kg) 1 min Strict Presses (30/15 kg) 1 min Mountain Climbers 1 min Dumbbell Push Pressses (20/10 kg) 1 min Box Jumps (24/20 in)

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50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-to-Elbows 30 Kettlebell Swings (2/1.5 pood) 30 Sit-Ups 20 Dumbbell Hang Squat Cleans (35/25 lb) 25 Back Extensions 30 Wall Ball Shots (20/14 lb) 3 Rope Climbs (15ft) wodwell.com/wod/beast-12

“BERGERON BEEP TEST” EMOM for as Long as Possible 7 Thrusters (75/55 lbs) 7 Pull-Ups 7 Burpees At the top of each minute do one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute. wodwell.com/wod/bergeronbeep-test

Row with a 400m Run. Times should be comparable either way. wodwell.com/wod/baseline

“BEAST MODE 24” For Time (with a Partner) 50 Walking Lunges 40 Pull-Ups 100 Box Jumps (20 in) 40 Double-Unders 50 Ring Dips 40 Knees-to-Elbows 60 Kettlebell Swings (2/1.5 pood) 60 Sit-Ups 40 Dumbbell Hang Squat Cleans (35/25 lb) 50 Back Extensions 60 Wall Ball Shots (20/14 lb) 6 Rope Climbs (15 ft) One partner works while the other rests. Box jump height is the same for men and women. wodwell.com/wod/beast-mode-24

“BERGERON OPEN TEST” AMRAP in 20 minutes 50 Wall Ball Shots (20/14 lb) 50 Double Unders

350 BENCHMARK WODS May 18, 2017

1 min Shuttle Runs (10 m) 1 min Wall Balls (9/6 kg) 1 min Ball Slams (9/6 kg) 1 min Burpees 1 min Bench Presses (50/35 kg) 1 min Deadlifts (80/60 kg) 1 min Wall Sit 1 min Plank Hold 1 min Rope Climbs (15 ft) 1 min Toes-to-Bar 1 min Dumbbell Snatches (25/15 kg) Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time). wodwell.com/wod/bathgate-ptsd

“BLOOD THIRSTY” 5 Rounds for Time: 600 meter Run 40 Russian Kettlebell Swings (2/1.5 pood) 20 Air Squats wodwell.com/wod/blood-thirsty

“CHRISTINA” AMRAP in 20 minutes 9 Pull-ups 9 Squat Cleans (95/65 lbs) 9 Kettlebell Swings (1.5/1 pood) 9 Toes-to-Bar 9 Push Press (95/65 lbs) 9 Burpees wodwell.com/wod/christina

“BEAUTY & THE BEAST”

“DELIGIANNIS SANDBAG”

For Time 30 Clean-andJerks (205/145 lbs)

For Time 100 Sandbag GetUps 100 Sandbag Cleans 100 Sandbag Squats 100 Ground-to-Shoulder Loads 100 Shoulder Presses 100 Sandbag Sit-Ups 1 mile Sandbag Run 100 Push-Ups 100 Pull-Ups 100 4-count Mountain Climbers

Then, at the 6:00 mark: 36 Strict Handstand Pushups 36 Calorie Row 24 Axel Hang Power Snatches (105/75 lbs) 24 Bar-Facing Burpees 12 Overhead Squats (205/145 lbs) 12 Bar Muscle-ups

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40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100 lb) 20 Jerks (145/100 lb) 10 Power Snatches (145/100 lb) 10 Muscle-Ups wodwell.com/wod/bergeronopen-test

“BRANDON’S BAD DAY” 3 Rounds for Time 15 Overhead Squats (95/65 lbs) 15 L-Pull-Ups 15 Split Jerks (95/65 lbs) 15 Knees-to-Elbows 15 Squat Hang Cleans (95/65 lbs) 15 Back Extensions (25/10 lbs plate) wodwell.com/wod/brandons-badday

“CINDY FULL OF GRACE” 3 Cycles, For Time: 3 Rounds of "Cindy"* 10 Clean-and-Jerks (135/95 lbs) *1 round of "Cindy" is 5

350 BENCHMARK WODS May 18, 2017

Part 1 ("Beauty") is Heavy "Grace." Part 2 is "The Beast." Athlete must complete "Beauty" in under 6:00 in order to continue on to "The Beast." See also WODs #1, #2, #3, #6, #7, 8 & 9 (TBA) wodwell.com/wod/beauty-thebeast

“BIG MAMA TABATA” Four Tabatas in 16 minutes Wall Balls (20/14 lbs) Toes to Bar Row (Calories) Power Cleans (135/95 lbs) Each Tabata is 8 rounds of :20 seconds of work, :10 seconds of rest. Complete 8 full rounds of each movement prior to starting the next (:10 seconds rest between movements). Score is total reps (eg: 141) but also count reps of each movement (eg: 38, 42, 34, 27) wodwell.com/wod/big-mamatabata

“CALVARIO” Three AMRAPs in 24 minutes AMRAP in 6

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100 4-count Flutter Kicks 1 mile Sandbag Run Use 40% bodyweight sandbag. wodwell.com/wod/deligiannissandbag

“FAT AMY” For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats wodwell.com/wod/fat-amy

“FILTHY FIFTY” For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups

Pull-Ups, 10 Push-Ups, 15 Air Squats. This workout is a combination of "Cindy" and "Grace." Once completed the athlete will have done 9 rounds of "Cindy" and a full "Grace." wodwell.com/wod/cindy-fullgrace

“DIRTY THIRTY” For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30 Back Extensions 30 Wall Balls (20/14 lb) 30 Burpees 30 Double-Unders wodwell.com/wod/dirty-30

“FATAL 40” For Time 40 Wall Balls (20/14 lb) 40 Hang Cleans (95/65 lb) 40 Pull-Ups 40 Deadlifts (95/65 lb) 40 Push-Ups 40 Box Jumps (24/20 in) 40 Kettlebell Swings (1.5/1 pood) 40 Toes-to-Bar

350 BENCHMARK WODS May 18, 2017

minutes: 5 Sumo Deadlift High-Pulls (60/40 kg) 10 Hang Squat Cleans (60/40 kg) 15 Push Presses (60/40 kg) Rest 3 minutes Then, AMRAP in 6 minutes: 50 Double-Unders 100 meter Shuttle Sprint 250 meter Row Rest 3 minutes Then, AMRAP in 6 Minutes: 15 Pull-Ups 30 Box Jump-Overs (60/50 cm) 45 Air Squats Complete all three AMRAPs including rest between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25). wodwell.com/wod/calvario

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50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 Back Extensions 50 Wall Balls (20/14 lbs) 50 Burpees 50 Double-Unders

40 Air Squats 40 Hang Snatches (95/65 lb) 40 Double-Unders 40 Sit-Ups 40 Burpees 400 meter Run at start and after each 40-rep movement

wodwell.com/wod/filthy-50

“FRANZILLA” For Time 21 Thrusters (95/65 lbs) 21 Pull-Ups 15 Thrusters (115/75 lbs) 15 Chest-to-Bar Pull-Ups 9 Thrusters (135/95 lbs) 9 Bar Muscle-Ups wodwell.com/wod/franzilla

“G.I. JANE” For Time 100 Burpee PullUps wodwell.com/wod/g-i-jane

“HOPE” 3 Rounds, For Total Reps in 17 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 Minute Box Jump (24/20

Total run distance is 3.5 miles wodwell.com/wod/fatal-40

“FLY HIGH 22” AMRAP in 13 minutes With a Partner 22 calorie Row 22 Power Cleans (95/65 lbs) 22 Wall Balls (20/14 lbs) 22 Toes-to-Bar Perform as many reps as possible (AMRAP) with one partner working at a time. Break up the work as needed. wodwell.com/wod/fly-high-22

“FREEDOM FORCES” For Time (with a Partner) With a Running Clock:

350 BENCHMARK WODS May 18, 2017

“CYRUS, ELI, JANIE, LIAM AND MARY” AMRAP in 25 minutes From 0:00-5:00 16 calorie Row 16 Box Jumps (24/20 in) From 5:00-10:00 16 Thrusters (75/53) 16 Pull Ups From 10:00-15:00 16 Burpees 16 Dumbbell Snatches (45/25 lbs) From 15:00-20:00 16 Mountain Climbers 16 Kettlebell Swings (53/35 lbs) From 20:00-25:00 16 Push-Ups 16 Sit-Ups

in) 1 Minute Thruster (75/55 lbs) 1 Minute Chest-to-Bar PullUps 1 Minute Rest aka: "CrossFit for Hope" or "Hope for Cures" Athlete moves from among five stations after a minute each. After the five-minute round a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete moves to next station immediately. One point is given for each rep, except on the rower where each calorie is one point. This WOD has the same format as "Fight Gone Bad." wodwell.com/wod/hope

With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep). wodwell.com/wod/cyrus-elijanie-liam-mary

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“ICON 4” For Time 1.5 mile Run 120 Double-Unders 100 Air Squats 80 Chest-to-Bar Pull-Ups 60 GHD Sit-Ups 40 Clean-and-Jerks (115/85 lb) 20 Strict Deficit Handstand Push-Ups (4.5")

2 Rounds of: 200 meter Buddy Carry 20 Planking Partner Burpees Then, 10 Rounds of: 8 Synchronized Pull-Ups 12 Synchronized Push-Ups Start the clock and begin the 2-round portion of the workout, partitioning the work as needed between partners. Once the last burpee is completed move immediately to the 10round synchronized portion of the workout. For the planking partner burpees, one partner holds plank while the other partner does burpees with a jump over the planking partner. For the synchronized portion of the workout partners must perform each rep in unison for the rep to count. Each partner must complete 8 pull-ups and 12 push-ups per round. wodwell.com/wod/freedom-forces

“GAS PEDAL” For Time 750 meter Row 100 Double-Unders 30 Burpees over the Rower

350 BENCHMARK WODS May 18, 2017

“DREAM CRUSHER” As Many Reps as Possible in 10 Minutes in 10 minutes 6 Thrusters (135/95 lbs) 9 Power Snatches (135/95 lbs) 12 Power Cleans (135/95 lbs) 15 Pull-Ups 18 American Kettlebell Swings (53/35 lbs) 21 Handstand Push-Ups 18 American Kettlebell Swings (53/35 lbs) 15 Pull-Ups 12 Power Cleans (135/95 lbs) 9 Power Snatch (135/95 lbs) 6 Thrusters (135/95 lbs) If athlete completes the second round of 6 Thrusters under 10 minutes, score is the time it took to complete that work. Otherwise score is total number of reps completed under 10 minutes. wodwell.com/wod/dream-crusher

“FELIX THE CAT” 6 Rounds for Time 9

page 8 of 58

wodwell.com/wod/icon-4

“JONAH LOMU” For Time 1975 meter Run 11 Sandbag Ground-toOver-Shoulder (55/45 lbs) 11 Thrusters (135/95 lbs) 11 Handstand Push-Ups 11 Hang Squat Cleans (135/95 lbs) 11 Chest-to-Bar Pull-Ups 11 Shoulder-to-Overhead (135/95 lbs) 11 Back Squats (135/95 lbs) 11 Power Cleans (135/95 lbs) 37 Wall Balls (20/14 lbs) 40 Kettlebell Swings (1.5/1 Pood) wodwell.com/wod/jonah-lomu

“JORDY’S GOODBYE” For Time (with a Partner) 800 meter Farmer Carry 24kg/16kg 100 Air Squats / Plank Hold 90 Pull-Ups / Superman Hold 80 Sit-Ups / Wall Sit Hold 70 Burpees / Hang Hold 60 Hand-Release Push-Ups / Handstand Hold 50 Buddy Deadlifts (100/70 kg)

wodwell.com/wod/gas-pedal

“HOPE FOR KENYA” As Many Rounds as Possible in 12 minutes 50 Air Squats 30 Push-Ups 15 Pull-Ups wodwell.com/wod/hope-for-kenya

“IVAN THE TERRIBLE” 5 Rounds For Time 90 Seconds Jump Rope 50-40-30-20-10 Reps of: Lunges Push-Ups Sit-Ups Start each round with 90 seconds of jump rope (singles), then round one do 50 reps of each of the other movements. Do 90 seconds of jump rope again to start round two, then do 40 reps of each of the other movements, etc. wodwell.com/wod/ivan-terrible

“JONESWORTHY ” For Time 80 Air Squats

350 BENCHMARK WODS May 18, 2017

Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 Thrusters (40/20 kg) 9 Toes-to-Bar If you have a weight vest wear it. wodwell.com/wod/felix-the-cat

“FRANTASY LAND” For Time 21-15-9 reps of: Thrusters (95/65 lbs) Pull-Ups 15-12-9 reps of: Thrusters (115/85 lbs) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (135/95 lbs) Bar Muscle-Ups This is a variant of Fran. See also: Heavy Fran, Fractured Fran, Franzilla, Run and Get Fran, StrungOut Backwards and Upside-Down Fran wodwell.com/wod/frantasy-land

“FRELEN” 5 Rounds for Time 800m Run

page 9 of 58

400 meter Farmer Carry (24/16 kg) To start, partners do the farmer carry together (each athlete carries two kettlebells, one in each hand). For the next five movements one partner works while the other partner 'holds.' If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together. wodwell.com/wod/jordysgoodbye

“LANDON” AMRAP in 30 minutes 800 meter Run 24 Box Jumps (24/20 in) 11 Front Squats (155/105 lb) 2 Bar Muscle-Ups wodwell.com/wod/landon

“LIFT UP LUKE” As Many Reps as Possible (AMRAP) in 5 minutes 4 Power Cleans (155/105 lbs) 24 Double Unders 10 Pull-Ups

40 Kettlebell Swings (1.5/1 pood) 20 Pull-Ups 64 Air Squats 32 Kettlebell Swings (1.5/1 pood) 16 Pull-Ups 50 Air Squats 25 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups 32 Air Squats 16 Kettlebell Swings (1.5/1 pood) 8 Pull-Ups 16 Air Squats 8 Kettlebell Swings (1.5/1 pood) 4 Pull-Ups 8 Air Squats 4 Kettlebell Swings (1.5/1 pood) 2 Pull-Ups wodwell.com/wod/jonesworthy

“KIANA” 4 Rounds for Time 2 Squat Cleans (185/125 lbs) 15 Push-Ups 99 Double Unders 12 Sit-Ups 23 Deadlifts (185/125 lbs) 13 Box Jumps wodwell.com/wod/kiana

350 BENCHMARK WODS May 18, 2017

15 Dumbbell Thrusters (45/35 lbs) 15 Pull-Ups

aka: "Luke" for "Lift Up Autism" wodwell.com/wod/lift-luke

wodwell.com/wod/frelen

“GODZILLA” 3 Rounds For Time 1 Legless Rope Climb (15 ft) 2 Squat Snatches (225/145 lbs) 3 Back Squats (365/245 lbs) 4 Deficit Handstand PushUps (13/9 in) wodwell.com/wod/godzilla

“HOTEL HELL” For Time 100 Dumbbell Thrusters (35/25 lb) 5 Burpees at the Top of Each Minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed. wodwell.com/wod/hotel-hell

“LINCHPIN TEST 12” For Time 400 meter Run 15 Clean-and-Jerks (135/95 lbs) 3 Rope Climbs (15 ft) 400 meter Run 12 Clean-and-Jerks (135/95 lbs) 2 Rope Climbs 400 meter run 9 Clean-and-Jerks (135/95 lbs) 1 Rope Climb wodwell.com/wod/linchpin-test12

“LAURA MAYES” 4 Rounds for Time 40 Double Unders 12 Shoulder-to-Overheads (135/95 lb) 12 Back Squats (135/95 lb) 12 Burpees wodwell.com/wod/laura-mayes

“LINCHPIN TEST 1” For Time 400 meter Run 21-15-9 Reps of: Thrusters (75/55 lbs) Pull-Ups 400 meter Run 21-15-9 Reps of: Thrusters (75/55 lbs) Pull-Ups 400 meter run

“LINCHPIN TEST 6” 4 Rounds for Time 21 Wall Balls (20/14 lbs) 18 Pull-Ups 15 Kettlebell Swings (1.5/1 pood) 12 Handstand Push-ups wodwell.com/wod/linchpin-test-6

wodwell.com/wod/linchpin-test-1

“LINCHPIN TEST 2” 3 Rounds for Time 5 Muscle-Ups 10 Squat Cleans (135/95 lbs) 20 Box Jumps (24/20") wodwell.com/wod/linchpin-test-2

page 10 of 58

350 BENCHMARK WODS May 18, 2017

“JERRY SWINGER”

“MARATHON MONDAY”

For Time 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell swings (2/1.5 pood) 60 Box Jumps (24/20 in) 30 Kettlebell Swings (2/1.5 pood) 30 Wall Ball Shots (20/14 lbs)

5 Rounds for Time 4 Squat Clean-and-Jerks (185/135 lbs) 15 Chest-to-Bar Pull-ups 13 Burpee Lateral Jumps

wodwell.com/wod/jerry-swinger

Then: 800 meter Run

“MATHEUS”

For Time 50 Sit-Ups 21 Strict Pull-Ups 21 Push Press (95/65 lbs) 400 meter Run 15 Strict Pull-Ups 15 Push Press (115/85 lbs) 800 meter Run 9 Strict Pull-Ups 9 Push Press (135/105 lbs) 1 Mile Run 50 Sit-Ups

AMRAP in 30 minutes From 00:00-15:00 5 Snatches (115/85 lbs) 11 Wall Balls (20/16 lbs) 14 Push-Ups From 15:00-30:00 7 Muscle-Ups 12 Burpees 16 Double-Unders wodwell.com/wod/matheus

wodwell.com/wod/jonny-boi

“MIAGI” 19 Rounds for Time With a Partner 2 Legless Rope Climbs 6 Kettlebell Swings (2/1.5 pood) 16 GHD Sit-Ups

page 11 of 58

AMRAP in 16 minutes 4 Squat Cleans (135/95 lbs) 11 Burpee Box Jump Overs (24/20 in) 20 Double-Unders wodwell.com/wod/maddie

“MARK 35” wodwell.com/wod/marathonmonday

“JONNY BOI”

“L.A.G.”

“MADDIE”

For Time 50 Deadlifts (135/95 lbs) 50 Double Kettlebell Swings (24/16 kg) 50 Push-Ups 50 Clean-and-Jerks (135/95 lb) 50 Pull-Ups

7 Rounds For Time 5 Bench Press (225/155 lbs) 5 Power Cleans (225/155 lbs) 35 Double-Unders wodwell.com/wod/mark-35

“MCFLURRY” For Time 400 meter Run 21 Cleans (185/135 lbs) 21 Pull-Ups 400 meter Run 15 Dumbbell Thrusters (50/35 lbs) 15 Pull-Ups 400 meter Run 9 Cleans (185/135 lbs) 9 Pull-Ups 400 meter Run wodwell.com/wod/mcflurry

“MIRACLE MILE” For Time 400m Run

350 BENCHMARK WODS May 18, 2017

Partition the work however you like. wodwell.com/wod/l-a-g

“LEGLESS” For Time 27 Thrusters (95/65 lb) 4 Legless Rope Climbs (15 ft) 21 Thrusters (95/65 lb) 3 Legless Rope Climbs (15 ft) 15 Thrusters (95/65 lb) 2 Legless Rope Climbs (15 ft) 9 Thrusters (95/65 lb) 1 Legless Rope Climb (15 ft) wodwell.com/wod/legless

“LINCHPIN TEST 11” For Time 7 Squat Snatch (185/135 lbs) 11 Muscle-ups 100 Double-Unders 11 Muscle-Ups 7 Squat Snatch (185/135 lbs) wodwell.com/wod/linchpin-test11

50 Kettlebell Taters* (24/16 kg) 50 Box Jumps (24/20) 50 Wall Climbs 50 Knee-to-Elbows 50 Double-Unders *A Kettlebell Tater is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing and again at the top of the front squat (video demo). wodwell.com/wod/miagi

“MONKEYING AROUND” For Time Monkey Bar Traverse (18 ft) 30 Toes-to-Bar 150 meter Sandbag Carry (180/120 lbs) Monkey Bar Traverse (18 ft) 20 Toes-to-Bar 150 meter Sandbag Carry (180/120 lbs) Monkey Bar Traverse (18 ft) 10 Toes-to-Bar 150 meter Sandbag Carry (180/120 lbs) wodwell.com/wod/monkeyingaround

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25 Kettlebell Swings (55/35 lbs) 200m Farmers Walk (55,40/35,30 lbs) 200m Waiters Walk (40/30 lbs) 25 Box Jumps (24/20 in) 100m Sprint 100m Walking Lunge 100m Sprint 100m Walking Lunge 5 Burpees 400m Run w/ Medicine Ball (20/14 lbs) For the farmers walk carry one kettlebell and one dumbbell. For the waiters walk use only the dumbbell. wodwell.com/wod/miracle-mile

“ONE BAR, THREE GIRLS” 21-15-9 Reps for Time Thrusters (135 lbs/95 lbs) Pull-Ups Squat Cleans (135 lbs/95 lbs) Ring Dips Deadlifts (135 lbs/95 lbs) Handstand Push-Ups Use the same weight for all barbell movements. The WOD is a combination of the movements from "Fran," "Elizabeth," and

350 BENCHMARK WODS May 18, 2017

“LINCHPIN TEST 4” 2 Rounds for Time 18 calorie Row 15 Thrusters (95/65 lbs) 12 Chest-to-Bar Pull-Ups wodwell.com/wod/linchpin-test-4

“MAKIMBA” 15-10-5 Reps for Time Dumbbell Thrusters (10 lbs) Air Squats Burpees wodwell.com/wod/makimba

“MARTIN” For Time 800 meter Run Then 8 Rounds of: 8 Push-Ups 8 Pull-Ups 8 Air Squats Then: 800 meter Run wodwell.com/wod/martin

“MEGAN” 21-15-9 Rounds for Time Burpees Kettlebell Swings (1.5/1 pood)

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“PAINSTORM X” For time 200 meter Farmers Walk 100 Pull-Ups 100 Thrusters (45 lbs/35 lbs) 200 meter Sand Bag Carry 75 Burpees 75 Hang Power Snatch (45 lbs/35 lbs) 200 meter Suitcase Walk 50 Kettlebell Swings (1.5 pood/1 pood) 50 Bear Complex (45 lbs/35 lbs) 200 meter Waiter Walk 25 Muscle-Ups 25 Handstand Push-Ups Pick your own weights for the carries (Farmers Walk, Sandbag Carry, Suitcase Walk, Waiter Walk). wodwell.com/wod/painstorm-x

“PAINSTORM XXI” For time 30 Burpees 30 Deadlifts 30 Burpees 30 Cleans 30 Burpees 30 Strict Presses 30 Burpees 30 Push Presses 30 Burpees 30 Jerks

"Diane." wodwell.com/wod/one-bar-threegirls

“PAINSTORM XI” For Time 100 meter Run 10 Muscle-Ups 200 meter Run 20 Handstand Push-Ups 300 meter Run 30 Overhead Squats (45/35 lb bar) 400 meter Run 40 Sumo Deadlift High Pull (45/35 lb bar) 500 meter Run 50 Pull-Ups 600 meter Run 60 Push-Ups 700 meter Run 70 Kettlebell Swings (1/.75 pood) 800 meter Run 80 Burpees 900 meter Run 90 Thrusters (45/35 lb bar) 1,000 meter Run 100 Air Squats wodwell.com/wod/painstorm-xi

“PAINSTORM XXVI” For Total Reps in 39 minutes Tabata Thrusters

350 BENCHMARK WODS May 18, 2017

Double-Unders wodwell.com/wod/megan

“MOBLOKO” AMRAP in 8 minutes 30 Chest-to-Bar Pull-Ups 25 Thrusters (115/75 lbs) 20 Chest-to-Bar Pull-ups 15 Thrusters (115/75 lbs) 10 Bar Muscle-Ups 5 Thrusters (115/75 lbs)

30 Burpees 30 Swings 30 Burpees 30 Sumo Deadlift HIghPulls 30 Burpees 30 Snatches (Left Hand) 30 Burpees 30 Snatches (Right Hand) aka: "Burpee Bedlam" Use one pair of dumbbells throughout. Choose your own weight.

wodwell.com/wod/mobloko wodwell.com/wod/painstorm-xxi

“OPEX LACTIC TEST” 3 Rounds at Max Effort 250 meter Row 10 Kettlebell Swings (70/56 lb) 10 Burpees 10 Kettlebell Swings (70/56 lb) 10 Burpees 10 Kettlebell Swings (70/56 lb) 250 meter Row 12 minutes Rest Full effort on each round. Rest 12 minutes between each. Time all three rounds. wodwell.com/wod/optrepeatability-test

“PILCHUCK” 6 Rounds For Time 10 Front Squats (225 lbs/155 lbs) 24 Kettlebell Swings (2 pood/1.5 pood) 14 Burpee Box Jump Overs (24 in/20 in) 6: the number of victims from the shooting. 10-2414: the day of the shooting. wodwell.com/wod/pilchuck

“RIP IT FOR RUP” For Time 55 Double Unders Then:

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(95/65 lbs) 1 Minute Rest Tabata Pull-Ups 1 Minute Rest Tabata Cleans (135/95 lbs) 1 Minute Rest Tabata Ring Dips 1 Minute Rest Tabata Deadlifts (200/150 lbs) 1 Minute Rest Tabata Handstand PushUps 1 Minute Rest Tabata Kettlebell Swings (1.5/1 pood) 1 Minute Rest Tabata Row aka: "Tabata-Tastic" 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest. Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep. wodwell.com/wod/painstorm-xxvi

“POPEYE” As Many Rounds as Possible in 20 minutes 5 Chest-to-Bar Pull-Ups 10 Wall Balls (20/14 lbs)

350 BENCHMARK WODS May 18, 2017

“PAINSTORM XV” 7 Rounds for time 10 Man Makers 20 Dumbbell Deadlifts 30 Single-Arm Dumbbell Snatches (15 per side) 40 Single Overhead Lunges (20 per side) 50 Dumbbell Swings aka: "Dumbbell Hell" Pick your own weight; use same dumbbells throughout. wodwell.com/wod/painstorm-xv

“PEARL HARBOR 12.7.41” For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double Unders 12 Ring Dips 7 Back Squats (165/105 lb) 41 Double Unders 12 Ring Dips 7 Shoulder-to-Overheads (165/105 lb) 41 Double Unders wodwell.com/wod/pearl-harbor12-7-41

1-2-3-4-5-6-7-8-9-10 Reps of: Deadlifts (225/155 lb) Over-the-Bar Burpees Then, 55 Double Unders wodwell.com/wod/rip-it-for-rup

“SATAN’S WHISKERS” 3 Rounds for Time 10 Chest-to-Bar Pull-Ups 10 Front Squats (165/115 lbs) 10 Burpees Front squats taken from the ground. wodwell.com/wod/satanswhiskers

“SEVEN DEADLY SINS” For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (185/135 lbs) wodwell.com/wod/seven-deadlysins

15 Kettlebell Swings (1.5/1 pood) wodwell.com/wod/popeye

“RUN AND GET FRAN” For Time 400m Run 21 Thrusters (90/65 lbs) 21 Pull-Ups 400m Run 15 Thrusters (90/65 lbs) 15 Pull-Ups 400m Run 9 Thrusters (90/65 lbs) 9 Pull-Ups This is a variant of Fran. See also: Fractured Fran, Heavy Fran, Franzilla, Strung-Out Backwards and Upside-Down Fran, Frantasy Land wodwell.com/wod/run-get-fran

“SCHLITZ” 4 Rounds for Time 400 meter Run 4 Muscle-Ups 40 Double-Unders wodwell.com/wod/schlitz

“SNAKE BITE” 21-15-9 Reps for Time

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350 BENCHMARK WODS May 18, 2017

“PR FOR PAT” As Many Rounds as Possible in 20 minutes 6 Power Cleans (185/135 lbs) 12 Burpees 14 Toes-to-Bar 50 foot Handstand Walk Scale the Handstand Walk to 3 Wall-Climbs if necessary. wodwell.com/wod/pr-for-pat

“RUN, JUMP, WALK” 5 Rounds for Time 5-4-3-21 Rope Climbs 50 Double-Unders 50 ft Handstand Walk (4x12.5 ft unbroken segments) After each set of rope climbs athlete must complete the 50 doubleunders and 50 ft handstand walk. If athlete comes down from the handstand walk before finishing the 50 ft distance, athlete must return to the nearest 12.5 ft segment marker (or the beginning if no segment has been completed yet). wodwell.com/wod/run-jump-walk

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“TABATA SOMETHING ELSE” For Total Reps in 16 minutes Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups Tabata Air Squats Tabata Interval (20 secs on and 10 secs off) for each movement - for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no additional rest between movements. Score is the total reps performed in all of the intervals. See also: "Tabata This" wodwell.com/wod/tabatasomething-else

“THE 29” 4 Rounds for Time 29 Kettlebell Swings (1.5/1 pood) 29 Sit-Ups 29 Box Jumps (24/20 in) 29 Knees-to-Elbows 29 Burpees wodwell.com/wod/the-29

Squat Snatches (95/65 lbs) Chest-to-Bar Pull-Ups wodwell.com/wod/snake-bite

“TABATA THIS” For Lowest Reps in 24 minutes Tabata Row 1 Minute Rest Tabata Air Squat 1 Minute Rest Tabata Pull-Ups 1 Minute Rest Tabata Push-Ups 1 Minute Rest Tabata Sit-ups For a total of 40 intervals, 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest. Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep. See also: "Tabata Something Else" wodwell.com/wod/tabata-this

“THE 300” For Time 25 Pull-Ups 50 Deadlifts (135/95 lbs) 50 Push-Ups 50 Box Jumps (24/20 in)

350 BENCHMARK WODS May 18, 2017

“SERENE”

“THE FAUCET”

For Time 1,000 meter Row

10 Rounds for Time (with a Partner) 4 Legless Rope Climbs 12 D-Ball Over Shoulders (150/100 lb) 24 Burpee Box Jumps (24/20 in)

Then 4 Rounds of: 8 Front Squats (185/135 lbs) 4 Shoulder-to-Overhead (185/135 lbs) 15 Pull-Ups Then: 43 Burpees 1 mile Run

One partner works at a time. Share the work as needed. Complete all rope climbs before moving on to D-Balls, etc. wodwell.com/wod/the-faucet

For Time 1200 Meter Run 9 Pull-Ups 9 Thrusters (95/65 lbs) 800 Meter Run 15 Pull-Ups 15 Thrusters (95/65 lbs) 400 Meter Run 21 Pull-Ups 21 Thrusters (95/65 lbs) This is a variant of Fran. Also see: Fractured Fran, Heavy Fran, Run and Get Fran, Franzilla, Frantasy Land

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The entire workout is 300 reps. wodwell.com/wod/the-300

wodwell.com/wod/serene

“STRUNG-OUT, BACKWARDS, AND UPSIDEDOWN FRAN”

50 Floor Wipers 50 Kettlebell Clean-andPress (1/.75 Pood) (Alternating Arms) 25 Pull-Ups

“THE TRIPLET” As Many Rounds as Possible (AMRAP) in 10 minutes 6 Squat Cleans (120 lbs/65 lbs) 12 Pull-Ups 12 Double Unders wodwell.com/wod/triplet

“THE GHOST” 6 Rounds for Total Reps in 23 minutes 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest Score is total reps after all 6 rounds, but the spirit of the workout is to try for as many reps as possible of each exercise, not just total score. wodwell.com/wod/ghost

“TRIPLE 3”

“THE TWINS”

For Time 3,000 Meter Row 300 Double-Unders 3 mile Run

Two rounds of each couplet for time 750 meter Row 20 Handstand Push-ups

wodwell.com/wod/triple-3

20 Thrusters (115 lbs/75 lbs) 20 L-Pull-ups

350 BENCHMARK WODS May 18, 2017

wodwell.com/wod/strungbackwards-upside-fran

“THANKSGIVING SAMPLER PLATTER”

“WHAT’S YOUR GAME PLAN?” Establish a Max Weight for the Complex in 8 minutes 2 Hang Squat Cleans 2 Shoulder-to-Overhead

For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats

Then: 30 seconds Rest 90 seconds Max Bar Muscle-Ups

Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings

Then, 2 rounds of: 20 Wall-Balls 30 Sit-Ups

Use the first eight minutes to established the max weight for the complex (athlete may not drop the bar until all four reps of the complex are completed). After the 8 minute cap rest or transition to the muscleup bar in 30 seconds. Then perform max bar muscleups in 90 seconds.

Then, 1 Round of: 50 Burpees

wodwell.com/wod/whats-gameplan

Then, 3 Rounds of: 15 Box Jumps 15 Knees-to-Elbows

wodwell.com/wod/thanksgivingsampler-platter

“THE 540” For Time 50 Plate Overhead Lunges (45/25 lb) 40 Pull-Ups 30 Thrusters (95/65 lb) 20 Burpees 10 Squat Cleans (135/95

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wodwell.com/wod/twins

“VICTORIA” 5 Rounds for Time 10 Thrusters (95/65 lbs) 14 Box Jumps (24/20 in) 12 Sumo Deadlift High Pulls (95/65 lbs) 12 Burpees 27 Kettlebell Swings (1.5/1 pood) wodwell.com/wod/victoria

350 BENCHMARK WODS May 18, 2017

lb) Use any weighted object for the overhead lunges, such as a plate or a dumbbell. wodwell.com/wod/the-540

“THE HATEFUL EIGHT” 8 Rounds for Time 8 PushUps 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row wodwell.com/wod/the-hatefuleight

“THREE WISE MEN” Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatch (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes

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350 BENCHMARK WODS May 18, 2017

Then, AMRAP in 4 minutes 10 Power Cleans (135/95 lb) 20 Pull-Ups Rest 2 minutes Then, AMRAP in 4 minutes 15 Box Jump-Overs (24/20 in) 30 Wall Ball Shots (20/14 lbs) Complete all three parts of the workout ("Jeremy Wise," "Ben Wise," and "Beau Wise") with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts. wodwell.com/wod/three-wisemen

“VOLKSWAGEN” 21-15-9 Reps, For Time Bench Press (Bodyweight) Pull-Ups wodwell.com/wod/volkswagen

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350 BENCHMARK WODS May 18, 2017

THE HEROES “21 GUNS”

“31 HEROES”

“ADAM”

AMRAP in 21 minutes 400 meter Run 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups

As Many Reps as Possible (AMRAP) in 31 minutes With a Partner 8 Thrusters (155/105 lbs) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in)

5 Rounds for Time 7 Chestto-Bar Pull-Ups 14 Kettlebell Swings (32/24 kg) 21 Wall Balls (9/6 kg) wodwell.com/wod/adam

wodwell.com/wod/21-guns

“ADRIAN” 7 Rounds For Time 3 Forward Rolls 5 Wall Climbs 7 Toes-to-Bar 9 Box Jumps (30 in) wodwell.com/wod/adrian

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. wodwell.com/wod/31-heroes

“ARTIE” AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Squats 5 Pull-Ups 10 Thrusters (95/65 lbs) wodwell.com/wod/artie

“APRIL 2ND” For Time 38 Heel Claps Then, 4 Rounds of: 400 meter Run 2 Rope Climbs 20 Burpee Box Jumps (24/20 in) 6 Pull-Ups

“BARRAZA” As Many Rounds as Possible (AMRAP) in 18

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Then: 1 mile Run

“ARNIE” For Time 21 Turkish GetUps, Right Arm 50 Kettlebell Swings 21 Overhead Squats, Left Arm 50 Kettlebell Swings 21 Overhead Squats, Right Arm 50 Kettlebell Swings 21 Turkish Get-Ups, Left Arm With a single Kettlebell (2/1.5 pood) wodwell.com/wod/arnie

“BADGER” 3 Round For Time 30 Squat Cleans (95 lbs/65 lbs) 30 Pull-Ups 800 Meter Run

350 BENCHMARK WODS May 18, 2017

minutes 200 Meter Run 9 Deadlift (275 lbs) 6 Burpee Bar Muscle-Ups wodwell.com/wod/barraza

“BELL” 3 Rounds for Time 21 Deadlifts (185/135 lbs) 15 Pull-Ups 9 Front Squats (185/135 lbs) wodwell.com/wod/bell

“BOWEN” 3 Rounds For Time 800 meter Run 7 Deadlifts (275/185 lbs) 10 Burpee Pull-Ups 14 Single Arm Kettlebell Thrusters (1.5/1 pood) (7 each arm) 20 Box Jumps (24/20 in)

All with a weight vest (20/14 lb) "Heel claps" requires the athlete to start hanging from the bar with palms both facing inward. Raise both feet overhead, then touch both heels together over the bar. See "Heel Clap" movement demo.

wodwell.com/wod/brian

2 Rounds For Time 6 Squat Clean Thrusters (135/95 lbs) 8 Man-Makers (45/30 lb dumbbells) 14 Toes-to-Bar Pull-ups wodwell.com/wod/beck-soldo

“BONDY”

“B-1” 3 Rounds for Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 15 Knees-to-Elbow 9 Ring Dips aka: "B-1 Australian Hero WOD" wodwell.com/wod/b-1

“BAZ” 3 Rounds For Time 5 Rope Climb (15 ft) 25 Back Squat (185 lbs)

“BECK SOLDO”

wodwell.com/wod/april-2nd

wodwell.com/wod/bowen

“BRIAN”

wodwell.com/wod/badger

AMRAP in 30 minutes 30 Double-Unders 8 Squat Cleans (155/110 lbs) 11 Hand Release Push-Ups wodwell.com/wod/baz

AMRAP in 20 minutes 6 Pull-Ups 11 Burpees 24 Sit-Ups If you have a weight vest wear it. wodwell.com/wod/bondy

“BREHM” For Time 10 Rope Climbs (15 ft) 20 Back Squats (225 lbs) 30 Handstand Push-Ups 40 Calorie Row wodwell.com/wod/brehm

“BULGER” 10 Rounds For Time 150 Meter Run

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350 BENCHMARK WODS May 18, 2017

“BULL”

“BIG SEXY”

2 Rounds For Time 200 Double-Unders 50 Overhead Squats (135 lbs) 50 Pull-Ups 1 Mile Run

5 Rounds For Time 6 Deadlifts (315/205 lbs) 6 Burpees 5 Cleans (225/155 lbs) 5 Chest-to-Bar Pull-Ups 4 Thrusters (155/115 lbs) 4 Muscle-Ups

wodwell.com/wod/bull wodwell.com/wod/big-sexy

“CHARLIE” For Time 100 Burpee PullUps 100 Double Unders wodwell.com/wod/charlie

“CRAIN” 2 Rounds For Time 34 Push-Ups 50 yard Sprint 34 Deadlifts (135/95 lbs) 50 yard Sprint 34 Box Jumps (24/20 in) 50 yard Sprint 34 Clean-and-Jerks (95/65 lbs) 50 yard Sprint 34 Burpees 50 yard Sprint 34 Wall Ball Shots (20/14 lbs) 50 yard Sprint 34 Pull-Ups 50 yard Sprint wodwell.com/wod/crain

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“BRADLEY” 10 Rounds For TIme 100 meter Sprint 10 Pull-Ups 100 meter Sprint 10 Burpees 30 seconds Rest wodwell.com/wod/bradley

“BROWNWOOD DALLAS 5” For Time 50 Burpees Then 5 Rounds of: 10 Wall Ball (20/14 lbs) 10 Shoulder-to-Overhead (95/65 lbs) 10 Pull-Ups 10 Box Jumps (24/20 in) 10 Sit-Ups Then 800 meter Run wodwell.com/wod/brownwooddallas-5

7 Chest-to-Bar Pull-Ups 7 Front Squats (135/95 lbs) 7 Handstand Push-Ups wodwell.com/wod/bulger

“CAPOOT” For Time 100 Push-Ups 800 meter Run 75 Push-Ups 1,200 meter Run 50 Push-Ups 1,600 meter Run 25 Push-Ups 2,000 meter Run wodwell.com/wod/capoot

“CPL SI MILLER” 3 Rounds For Reps in 20 minutes In 6 minutes: 800 meter Run Buy-In Then, AMRAP: 12 Front Squats (45/30 kg) 12 Pull-Ups Then, 1 minute Rest Buy-In for each AMRAP is an 800 meter Run. The clock starts with the first run and the AMRAP is performed in the remaining time each round. Score is total reps completed in the three AMRAPs. wodwell.com/wod/cpl-si-miller

350 BENCHMARK WODS May 18, 2017

“DANNY DIETZ”

“CAMERON”

“DANIEL”

For Time 1 mile Run 26 Power Cleans (185/135 lb) 80 Push-Ups 1 minute Rest 600 meter Run 28 Front Squats (185/135 lb) 50 Pull-Ups

For Time 50 Walking Lunges 25 Chest-to-Bar Pull-Ups 50 Box Jumps (24/20 in) 25 Triple-Unders 50 Back Extensions 25 Ring Dips 50 Knees-to-Elbows 25 Wall Ball "2-for-1s" (20/14 lbs) 50 Sit-Ups 5 Rope Climb (15 ft)

For Time 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65 lbs) 800 Meter Run 21 Thrusters (95/65 lbs) 400 Meter Run 50 Pull-Ups

wodwell.com/wod/c4-danny-dietz

“DESFORGES” 5 Rounds For Time 12 Deadlifts (225/155 lbs) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lbs) 20 Knees-to-Elbows wodwell.com/wod/desforges

wodwell.com/wod/cameron

“CLOVIS” For Time 10 Mile Run 150 Burpee Pull-Ups Partition the Run and Burpee Pull-Ups as needed. wodwell.com/wod/clovis

“DOBOGAI” 7 Rounds For Time 8 Muscle-Ups 22 Yard Farmer Carry (50 lb dumbells) wodwell.com/wod/dobogai

“ERIN” 5 Rounds For Time 15 Dumbbell Split Cleans (40 lbs)

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“DAE HAN” 3 Rounds For Time 800 Meter Run (with 45/35 lb Barbell) 3 Rope Climbs (15 ft) 12 Thrusters (135/95 lbs) wodwell.com/wod/dae-han

wodwell.com/wod/daniel

“DEL” For Time 25 Burpees 400 Meter Run (20 lbs/14 lbs medicine ball) 25 Weighted Pull-Ups (20 lbs/15 lbs dumbbell) 400 Meter Run (20 lbs/14 lbs medicine ball) 25 Handstand Push-Ups 400 Meter Run (20 lbs/14 lbs medicine ball) 25 Chest-to-Bar Pull-Ups 400 Meter Run (20 lbs/14 lbs medicine ball) 25 Burpees wodwell.com/wod/del

“DG” As Many Rounds as Possible (AMRAP) in 10 minutes 8 Toes-to-Bar 8 Dumbbell Thrusters (35/25 lbs) 12 Dumbbell Walking Lunges (35/25 lbs)

350 BENCHMARK WODS May 18, 2017

21 Pull-Ups wodwell.com/wod/erin

“FEEKS” 2-4-6-8-10-12-14-16 Reps For Time 100 meter Shuttle Sprint Dumbbell Clusters (65/45 lb) Start with 2 shuttle sprints and 2 dumbbell "clusters" (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed. wodwell.com/wod/feeks

“FRANK BONOMO” For Time 30 Hang Squat Cleans (155/105 lb) 30 Pull-Ups wodwell.com/wod/frank-bonomo

“GAZA” 5 Rounds for Time 35 Kettlebell Swings (1.5/1 pood) 30 Push-Ups 25 Pull-Ups 20 Box Jumps (30/24 in) 1 mile Run

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wodwell.com/wod/dg

“DAVO” For Time 400 meter Run 21 Thrusters (40/20 kg) 400 meter Run 21 Pull-Ups 400 meter Run 15 Sumo Deadlift HighPulls (40/20 kg) 400 meter Run 15 Ring Dips 400 meter Run 9 Handstand Push-Ups 400 meter Run 9 Overhead Squats (40/20 kg) wodwell.com/wod/davo

“DEVIL OF RAMADI V2” 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Partner Plank 20 Deadlifts (275/205 lb) / Partner Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Partner Scissor Kicks Cash out: 500 Double-Unders / Partner Rows Partition the work as needed but both partners must work at the same time. Partner A may not start a rep until partner B

“DVB” For Time 1 mile Run with medicine ball (20/14 lbs) Then 8 Rounds of: 10 Wall Ball Shots (20/14 lbs) 1 Rope Climb (15 ft) 800 meter Run with medicine ball (20/14 lbs) Then 4 Rounds of: 10 Wall Ball Shots (20/14 lbs) 1 Rope Climb (15 ft) 400 meter Run with medicine ball (20/14 lbs) Then 2 Rounds of: 10 Wall Ball Shots (20/14 lbs) 1 Rope Climb (15 ft) wodwell.com/wod/dvb

“FALKEL” AMRAP in 25 minutes 8 Handstand Push-Ups 8 Box Jump (30/24 in) 1 Rope Climb (15 ft) wodwell.com/wod/falkel

350 BENCHMARK WODS May 18, 2017

wodwell.com/wod/gaza

“GS 24” 4 Rounds For Time (with a Partner) 800 meter Run 50 Wall Balls (20/14 lb) 50 Burpees 50 Pull-Ups Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the pull ups are completed, the partner who ran first moves to the wall balls while the other runs. Alternate each round. wodwell.com/wod/gs-24

“HAMMER” 5 Rounds For Time 5 Power Clean (135 lbs/95 lbs) 10 Front Squat (135 lbs/95 lbs) 5 Jerk (135 lbs/95 lbs) 20 Pull-Ups 90 Seconds Rest wodwell.com/wod/hammer

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is also working. Partners may switch positions at will. wodwell.com/wod/devil-ramadiv2

“DOUGIE & LEON” For Time (with a Partner) 400 meter Run with Deadball (20/15 kg) Then 5 rounds of: 40 Ball Slams (20/15 kg) 2 Tuck Jumps 40 Pull-Ups 40 Power Cleans (40/60 kg) 40 Push-Ups 40 Shoulder-to-Overhead (40/60 kg) 100 meter Run Then: 400 meter Run with Deadball (20/15 kg) With a running clock, break up the work between partners as needed. One partner works while the other rests. 1 hour time cap. wodwell.com/wod/dougie-leon

“FORREST” 3 Rounds For Time 20 LPull-Ups 30 Toes-to-Bar 40 Burpees 800 Meter Run wodwell.com/wod/forrest

“GARRETT” 3 Rounds For Time 75 Air Squats 25 Ring Handstand PushUps 25 L-Pull-Ups wodwell.com/wod/garrett

“GREG ALIA” 4 Rounds for Time 23 Russian Kettlebell Swings (1.5/1 pood) 23 Box Jumps (24/20 in) 23 Sit-Ups 23 Dumbbell Snatches (35/25 lb) 23 Goblet Squats (1.5/1 pood) 23 Double-Unders 23 Medicine Ball Cleans (20/14 lb) Then: 186 seconds (3:06) Plank Hold For the finisher (cash out),

350 BENCHMARK WODS May 18, 2017

“HELTON” 3 Rounds For Time 800 meter Run 30 Dumbbell Squat Cleans (50/35 lbs) 30 Burpees wodwell.com/wod/helton

“HORTON” 9 Rounds for Time - With a Partner 9 Bar Muscle-Ups 11 Clean-and-Jerks (155/115 lbs) 50 yard Buddy Carry Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry. wodwell.com/wod/horton

“JAG 28” For Time 800 Meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-andJerk (2/1.5 pood) 28 Strict Pull-Ups 800 Meter Run

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“EVANS” For Time 100 Push-Ups 100 Kettlebell Swings (24/16 kg) 100 Toes-to-Bars 100 ft Rope Climbs (accumulate over multiple ascents) For the rope climb, accumulate 100 ft total. If you are climbing a 15 ft rope, 17 ascents are required (round up from 16.66).

accumulate the time spent in Plank Hold position. Do not count any rest or transition time. wodwell.com/wod/greg-alia

“HAMILTON” 3 Rounds For Time 1000 Meter Row 50 Push-Ups 1000 Meter Run 50 Pull-Ups wodwell.com/wod/hamilton

wodwell.com/wod/evans

“HARPER” “FOO” AMRAP in 20 minutes 7 Chest-To-Bar Pull-Ups 77 Double-Unders 2 Squat Clean Thrusters (170/125 lb) 28 Sit-Ups Buy in: 13 Bench Presses (170/125 lb) After the clock starts, before beginning the AMRAP portion of the workout, athlete must complete 13 Bench Presses.

AMRAP in 23 minutes 9 Chest-to-Bar Pull-Ups 15 Power Cleans (135/95 lbs) 21 Air Squats 400 meter Weighted Run (45/35 lb Plate) wodwell.com/wod/harper

“HOLBROOK” 10 Rounds For TIme 5 Thrusters (115/85 lbs) 10 Pull-Ups 100 meter Sprint 1 minute Rest wodwell.com/wod/holbrook

wodwell.com/wod/foo

350 BENCHMARK WODS May 18, 2017

Use a single kettlebell for the swings; two kettlebells for the clean-and-jerks. wodwell.com/wod/jag-28

“JAY” AMRAP in 20 minutes 22 Air Squats 12 Toes-to-Bar 9 Burpees If you have a weight vest wear it. wodwell.com/wod/jay

“JIMMY” AMRAP in 30 minutes 5 Deadlifts (120/90 kg) 7 Pull-Ups 9 Push-Ups wodwell.com/wod/jimmy

“JOSHIE” 3 Rounds for Time 21 Dumbbell Snatches, Right Arm (40 lbs) 21 L Pull-Ups 21 Dumbbell Snatches, Left Arm (40 lbs) 21 L Pull-Ups The snatches are full squat snatches

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“GALLANT”

“JACK”

For Time 1 Mile Run (20 lb) 60 Burpee Pull-Ups 800 Meter Run (20 lb) 30 Burpee Pull-Ups 400 Meter Run (20 lb) 15 Burpee Pull-Ups

AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in) wodwell.com/wod/jack

wodwell.com/wod/gallant

“GLEN” For Time 30 Clean-and-Jerk (135/95 lbs) 1 Mile Run 10 Rope Climb (15 ft) 1 Mile Run 100 Burpees wodwell.com/wod/glen

“HALL” 5 Rounds for Time 3 Cleans (225/155 lbs) 200 meter Sprint 20 Kettlebell Snatches (1.5/1 pood) (10 each arm) 2 minutes Rest wodwell.com/wod/hall

“HANSEN” 5 Rounds For Time 30 Kettlebell Swing (2 pood) 30 Burpees 30 Glute-ham (GHD) Sit-

“JARED” 4 Rounds For Time 800 Meter Run 40 Pull-Ups 70 Push-Ups wodwell.com/wod/jared

“JENNIFER” As Many Rounds as Possible (AMRAP) in 26 minutes 10 Pull-Ups 15 Kettlebell Swings (1.5/1 Pood) 20 Box Jumps (24/20 in) wodwell.com/wod/jennifer

“JOSH” For Time 21 Overhead Squats (95 lbs) 42 Pull-Ups 15 Overhead Squats (95 lbs) 30 Pull-Ups 9 Overhead Squats (95 lbs)

350 BENCHMARK WODS May 18, 2017

wodwell.com/wod/joshie

“KEVIN” 3 Rounds for Time 32 Deadlifts (185/135 lbs) 32 Hanging Hip Touches (alternating arms) 800m Running Farmer Carry (15 lb dumbbells) "Hanging Hip Touch" movement demo

Ups

18 Pull-Ups wodwell.com/wod/hansen

wodwell.com/wod/josh

“HILDY”

“KEN ZINK”

For Time 100 calorie Row 75 Thrusters (45/35 lb barbell) 50 Pull-Ups 75 Wall Ball Shots (20/14 lbs) 100 calorie Row

7 Rounds for Time 71 Double-Unders 14 Deadlifts (135/95 lb) 6 Hang Power Cleans (135/95 lb) 9 Front Squats (135/95 lb) wodwell.com/wod/zink

wodwell.com/wod/kevin

“LEGION 8” 8 Rounds For Time 8 Thrusters (75/55 lbs) 8 Chest-to-Bar Pull-Ups 8 Clapping Push-Ups 8 Power Snatches (75/55 lbs) 8 Knees-to-Elbows 8 Sumo Deadlift High-Pulls (75/55 lbs) 8 Handstand Push-Ups 8 Toes-to-Bar Then 800 meter Run wodwell.com/wod/legion-8

“LUMBERJACK 20” For Time 20 Deadlifts (275/185 lbs)

page 29 of 58

If you’ve got a 20-lb. vest or body armor, wear it. wodwell.com/wod/hildy

“HOTSHOTS 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lbs) 7 Strict Pull-Ups 400 meter Run

“LEE” 5 Rounds For Time 400 Meter Run 1 Deadlift (345/225 lbs) 3 Squat Clean (185/135 lbs) 5 Push Jerk (185/135 lbs) 3 Muscle-Ups 1 Rope Climb (15 ft) wodwell.com/wod/lee

wodwell.com/wod/hotshots-19

“LUKE” “JAIME L. CAMPBELL” AMRAP in 25 minutes 7 Deadlifts (185/135 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Barbell Hack Squats (185/155 lbs)

For Time 400 meter Run 15 Clean and Jerks (155/105 lbs) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (20/14 lbs) 400 meter Run

350 BENCHMARK WODS May 18, 2017

400 Meter Run 20 Kettlebell Swings (2/1.5 pood) 400 Meter Run 20 Overhead Squats (115/75 lbs) 400 Meter Run 20 Burpees 400 Meter Run 20 Chest-to-Bar Pull-Ups 400 Meter Run 20 Box Jumps (24/20 in) 400 Meter Run 20 Dumbbell Squat Cleans (45/35 lbs) 400 Meter Run wodwell.com/wod/lumberjack-20

“MARCO” 3 Rounds for Time 21 PullUps 15 Handstand Push-Ups 9 Thrusters (135/95 lbs) wodwell.com/wod/marco

“MCCLUSKEY” 3 Rounds For TIme 9 Muscle-Ups 15 Burpee Pull-Ups 21 Pull-Ups 800 Meter Run If you've got a twenty pound vest or body armor, wear it.

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6 Plate Sit-Ups (45/25 lbs) Perform 1 Burpee at the top of every minute Hack squat demo wodwell.com/wod/jaime-lcampbell

45 Kettlebell Swings (1.5/1 pood) 400 meter Run 30 Ring Dips 400 meter Run 15 Weighted Lunge Steps (155/105 lbs) 400 meter Run wodwell.com/wod/luke

“JBO” As Many Rounds as Possible in 28 minutes 9 Overhead Squats (115/75 lbs) 1 Legless Rope Climb (15 ft rope, from seated position) 12 Bench Presses (115/75 lbs) wodwell.com/wod/jbo

“JORDAN” For Time 100 Kettlebell Swings (24/16 kg) 100 Sit-Ups 100 Air Squats 100 Push-Ups

“MANUEL” 5 Rounds for Reps in 50 minutes 3 minutes of Max Rope Climbs 2 minutes of Max Air Squats 2 minutes of Max Push-Ups 3 minutes to Run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. wodwell.com/wod/manuel

wodwell.com/wod/jordan

“JUSTIN” 30-20-10 Reps for Time Back Squats (Bodyweight) Bench Presses (Bodyweight) Strict Pull-Ups

“MATT B.” 5 Rounds For Time 5 Burpees 10 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (20/14 lbs) 30 Push-Ups

350 BENCHMARK WODS May 18, 2017

wodwell.com/wod/mccluskey

wodwell.com/wod/justin

wodwell.com/wod/matt-b

“MOORE”

“KP”

As Many Rounds as Possible (AMRAP) in 20 minutes 1 Rope Climb (15 ft) 400 Meter Run Max Reps Handstand PushUps

For Time 1000 meter Row 30 Pull-Ups 30 Thrusters (40/30 kg) 1000 meter Run

wodwell.com/wod/moore

“MURPH” For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you've got a 20 pound vest or body armor, wear it. wodwell.com/wod/murph

“NICKMAN” 10 Rounds For Time 200 meter Farmers Carry (55 lb dumbbells) 10 Weighted Pull-Ups (35 lbs) 20 Dumbbell Power Snatches (55 lbs)

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400 meter Run

wodwell.com/wod/kp

“LIAM” For Time 800 meter Run (with 45 lb Plate) 100 Toes-to-Bars 50 Front Squats (155/105 lb) 10 Rope Climbs (15 ft) 800 meter Run (with 45 lb Plate) Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. wodwell.com/wod/liam

“MAGPIE” 3 Rounds For Time 800 meter Run 20 Knees-to-Elbows 30 Kettlebell Swings (24/16 kg) 40 Sumo Deadlift HighPulls (40/30 kg) wodwell.com/wod/magpie

“MOON” 7 Rounds For Time 10 Hang Split Snatch, Right Arm (40 lbs) 1 Rope Climb (15 ft) 10 Hang Split Snatch, Left Arm (40 lbs) 1 Rope Climb (15 ft) Alternate feet in the split snatch sets wodwell.com/wod/moon

“MOSZER” 9 Rounds for Time 300 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (20/24 in) 6 Burpees 6 Sit-Ups 6 Lunges 6 Russian Kettlebell Swings (53/35 lbs) If you have a weight vest, wear it. wodwell.com/wod/moszer

350 BENCHMARK WODS May 18, 2017

(alternating arms) wodwell.com/wod/nickman

“PAUL” 5 Rounds For Time 50 Double Unders 35 Knees-to-Elbows 20 yard Overhead Walk (185/135 lbs) wodwell.com/wod/paul

“PHEEZY” 3 Rounds For Time 5 Front Squats (165/105 lbs) 18 Pull-Ups 5 Deadlifts (225/155 lbs) 18 Toes-to-Bar 5 Push Jerks (165/105 lbs) 18 Hand-Release Push-Ups wodwell.com/wod/pheezy

“RANKEL” As Many Rounds as Possible (AMRAP) in 20 minutes 6 Deadlifts (225 lbs) 7 Burpee Pull-Ups 10 Kettlebell Swings (2 pood) 200 Meter Run wodwell.com/wod/rankel

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“MARSTON” AMRAP in 20 minutes 1 Deadlift (405/285 lbs) 10 Toes-to-Bar 15 Bar Facing Burpees wodwell.com/wod/marston

“MCDONALD & GALAGHER” 2 Rounds for Time 200 meter Run 16 Kettlebell Swings (53/35 lbs) 16 Pull-Ups 16 Front Squats (110/70 lbs) 200 meter Run 14 Kettlebell Swings (53/35 lbs) 14 Pull-Ups 14 Front Squats (110/70 lbs) 200 meter Run 12 Kettlebell Swings (53/35 lbs) 12 Pull-Ups 12 Front Squats (110/70 lbs) wodwell.com/wod/mcdonaldgalagher

“MORRISON” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lbs)

“NICK” 12 Rounds For Time 10 Dumbbell Hang Squat Clean (45/35 lbs) 6 Handstand Push-Ups on Dumbbells wodwell.com/wod/nick

“PATTON” For Time 25 Deadlifts (155/105 lbs) 400 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155/105 lbs) 800 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155/105 lbs) 10 Strict Pull-Ups 800 meter Run 10 Clean-and-Jerks (155/105 lbs) 10 Strict Pullups 400 meter Run 25 Deadlifts (155/105 lbs) wodwell.com/wod/patton

“PAUL 4179” 9 Rounds for Time 4 Strict Pull-Ups 1 Deadlift (275/185 lbs) 7 Burpees 9 Double Unders 100 meter Run

350 BENCHMARK WODS May 18, 2017

“RJ” 5 Rounds For Time 800 Meter Run 5 Rope Climb (15 ft) 50 Push-Ups wodwell.com/wod/rj

“SANTIAGO” 7 Rounds For Time 18 Dumbbell Hang Squat Clean (35 lbs) 18 Pull-Ups 10 Power Clean (135 lbs) 10 Handstand Push-Ups wodwell.com/wod/santiago

“SCOTTIE” 10 Rounds 10 meter Farmers Carry (2/1.5 pood) 5 Strict Chin-Ups 10 meter Farmers Carry (2/1.5 pood) 5 Burpees 5 Deadlifts (265/185 lbs) Place your deadlift bar 10 meters from your pull-up bar and do the farmers carries between the two. Use kettlebells or dumbbells for the farmers carry. wodwell.com/wod/scottie

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Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) wodwell.com/wod/morrison

“NATE” As Many Rounds as Possible (AMRAP) in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) wodwell.com/wod/nate

“NUTTS” For Time 10 Handstand Push-Ups 15 Deadlifts (250/175 lb) 25 Box Jumps (30/24 in) 50 Pull-Ups 100 Wall Ball Shots (20/14 lb) 200 Double-Unders 400 Meter Run (with 45/35 lb plate) wodwell.com/wod/nutts

wodwell.com/wod/paul-4179

“RALPH” 4 Rounds For Time 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter Run wodwell.com/wod/ralph

“RICKY” As Many Rounds as Possible (AMRAP) in 20 minutes 10 Pull-Ups 5 Dumbbell Deadlifts (75 lbs) 8 Push-Press (135 lbs) wodwell.com/wod/ricky

“ROY” 5 Rounds For Time 15 Deadlift (225/155 lbs) 20 Box Jumps (24/20 in) 25 Pull-Ups wodwell.com/wod/roy

“PAUL (PENA)”

“SCOOTER”

7 Rounds for Time 100 meter Sprint 19 Kettlebell Swings (2/1.5 pood) 10 Burpee Box Jumps (24

With a Partner in 35 minutes AMRAP in 30 minutes of: 30 Double-Unders 15 Pull-Ups

350 BENCHMARK WODS May 18, 2017

“SEVERIN”

in) 3 minutes Rest

15 Push-Ups 100 meter Sprint

For Time 50 Strict Pull-Ups 100 Hand-Release PushUps 5k Run

Time each round. Score is total time for all seven rounds, including rest.

Then, 5 minutes to find a 1-rep-max Partner Deadlift

If you've got a 20 pound vest or body armor, wear it. wodwell.com/wod/severin

“SMYKOWSKI” For Time 6k Run 60 Burpee Pull-Ups If you've got a 30 pound vest or body armor, wear it. wodwell.com/wod/smykowski

“STRANGE” 8 Rounds For Time 600 Meter Run 11 Weighted Pull-Ups (1.5/1 pood) 11 Walking Lunges (1.5/1 pood) 11 Thrusters (1.5/1 pood)

wodwell.com/wod/paul-2

“RAHOI” As Many Rounds as Possible (AMRAP) in 12 minutes 12 Box Jumps (24 in/20 in) 6 Thrusters (95 lbs/65 lbs) 6 Bar-Facing Burpees wodwell.com/wod/rahoi

“RENÉ” 7 Rounds for Time 400 meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees If you have a weight vest (20 lb) or body armor, wear it.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. wodwell.com/wod/scooter

“SERVAIS” For Time 1.5 mile Run Then 8 rounds of: 19 Pull-Ups 19 Push-Ups 19 Burpees Then, 400 meter Sandbag Carry (heavy) 1-mile Farmers Carry (45/35 lb dumbbells)

wodwell.com/wod/rene wodwell.com/wod/servais

wodwell.com/wod/strange

“ROBBIE” “T.U.P.” 15-12-9-6-3 Reps For Time Power Cleans (135/95 lbs)

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As Many Rounds as Possible (AMRAP) in 25 minutes 8 Freestanding Handstand Push-Ups

“SISSON” AMRAP in 20 minutes 1 Rope Climb (15 ft) 5 Burpees

350 BENCHMARK WODS May 18, 2017

Pull-Ups Front Squats (135/95 lbs) Pull-Ups

1 L-Sit Rope Climb (15 foot) wodwell.com/wod/robbie

wodwell.com/wod/t-u-p

“THE SEVEN” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups aka: "The CIA Seven"

“SCHMALLS”

Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-Ups Then 800 Meter Run wodwell.com/wod/schmalls

7 Rounds For Time 7 Deadlifts (315/205 lbs) 200 meter Sprint 15 Pull Ups 45 seconds Rest wodwell.com/wod/tillman

“SEAN” 10 Rounds For Time 11 Chest-to-Bar Pull-Ups 22 Front Squat (75 lbs) wodwell.com/wod/sean

“SGT. MICHAEL SMITH”

“TOMMY V”

For Time 1960 meter Row

For Time 21 Thrusters (115/75 lbs) 12 Rope Climbs (15 ft) 15 Thrusters (115/75 lbs) 9 Rope Climbs (15 ft) 9 Thrusters (115/75 lbs)

Then 10 Rounds of: 8 Wall Ball Shots (20/14 lbs) 27 Double-Unders 7 Push-Ups

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If you have a weight vest (20 lb) or body armor, wear it. wodwell.com/wod/sisson

For Time 800 Meter Run

wodwell.com/wod/the-seven

“TILLMAN”

200 meter Run

“STEPHEN” 30-25-20-15-10-5 Reps, For Time GHD Sit-Ups Back Extensions Knees-to-Elbows Romanian Deadlifts (95 lbs) wodwell.com/wod/stephen

“T.J.” For Time 10 Bench Presses (185/135 lbs) 10 Strict Pull-Ups Max Thrusters (135/95 lbs) Repeat until you have completed 100 Thrusters. wodwell.com/wod/t-j

“THE LEGEND” For Time 4 Pistols 25 Kettlebell Swings (54/35 lbs) 50 Push-Ups 75 Pull-Ups 50 Push-Ups

350 BENCHMARK WODS May 18, 2017

6 Rope Climbs (15 ft) wodwell.com/wod/tommy-v

“TUMILSON” 8 Rounds, For Time 200 Meter Run 11 Dumbbell Burpee Deadlifts (60 lbs) wodwell.com/wod/tumileson

“WALSH” 4 Rounds For Time 22 Burpee Pull-Ups 22 Back Squats (185 lbs) 200 Meter Run (45 lb plate overhead) wodwell.com/wod/walsh

“WES” For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20 in) 3 Cleans (185/135 lb) Then: 800 meter Run (with 25/15 lb Plate)

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7 Pull-Ups Then: 2016 meter Run

25 Kettlebell Swings (54/35 lbs) 4 Pistols wodwell.com/wod/the-legend

wodwell.com/wod/sgt-michaelsmith

“TIFF” “SPEHAR” For Time 100 Thrusters (135/95 lbs) 100 Chest-to-Bar Pull-Ups 6 mile Run Partition the thrusters, pull-ups and run as needed.

With a running clock in 25 minutes 1.5 mile Run Then AMRAP in remaining time: 11 Chest-to-Bar Pull-Ups 7 Hang Squat Cleans (155/105 lbs) 7 Push Presses (155/105 lbs)

wodwell.com/wod/spehar

wodwell.com/wod/tiff

“SWASEY”

“TOM”

For Time 32 Chest-to-Bar Pull-Ups 32 Wall Balls (20/14 lbs) 32 Cleans (135/85 lbs) 3.2 mile Run

As Many Rounds as Possible (AMRAP) in 25 minutes 7 Muscle-Ups 11 Thrusters (155/105 lbs) 14 Toes-to-Bar

wodwell.com/wod/swasey

wodwell.com/wod/tom

“THE DON”

“TULLY”

For Time 66 Deadlifts (110/75 lbs) 66 Box Jump (24/20 in) 66 Kettlebell swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups

4 Rounds For Time 200 Meter Swim 23 Dumbell Squat Cleans (40 lbs) wodwell.com/wod/tully

350 BENCHMARK WODS May 18, 2017

wodwell.com/wod/wes

“WHITTEN” 5 Rounds For Time 22 Kettlebell Swings (2/1.5 pood) 22 Box Jumps (24/20 in) 400m Run 22 Burpees 22 Wall Ball Shots (20/14 lbs) wodwell.com/wod/whitten

“WOEHLKE” 3 Rounds, Each for Time 4 Jerks (185/135 lbs) 5 Front Squats (185/135 lbs) 6 Power Cleans (185/135 lbs) 40 Pull-Ups 50 Push-Ups 60 Sit-Ups 3 minutes Rest between rounds

66 Pull-Ups 66 Thruster (55/35 lbs) 66 Wall Ball Shots (20/14 lbs) 66 Burpees 66 Double-Unders wodwell.com/wod/the-don

“THOMPSON” 10 Rounds For Time 1 Rope Climb (15 ft) 29 Back Squats (95 lbs) 10 Meter Barbell Farmer Carry (135 lbs) Begin the Rope Climbs seated on the floor.

During each burpee pull-up

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wodwell.com/wod/viola

“WEIJDT” 5 Rounds for Time 19 Chest-to-Bar Pull-Ups 12 Box Jumps (30/24 in) 8 Squat Cleans (165/100 lbs) wodwell.com/wod/weijdt

“WHITE”

“TK” As Many Rounds as Possible (AMRAP) in 20 minutes 8 Strict Pull-Ups 8 Box Jumps (36 in) 12 Kettlebell Swings (2 pood) wodwell.com/wod/tk

5 Rounds for Time 11 Back Squats (185/135 lbs) 7 Burpee Pull-Ups (Strict) 400 meter Run

AMRAP in 25 minutes 3, 6, 9, 12, 15, 18 Reps and so on Thrusters (95 lbs/65 lbs) Pull-ups Over the Bar Burpees

wodwell.com/wod/thompson

wodwell.com/wod/woehlke

“ZEMBIEC”

“VIOLA”

“TREVOR” For Time (Team of Four) 300 Pull-Ups 400 Push-Ups 500 Sit-Ups 600 Air Squats

5 Rounds For TIme 3 Rope Climbs (15 ft) 10 Toes-to-Bar 21 Overhead Walking Lunges (45 lb plate) 400 meter Run "White" was the first female Hero WOD, published on CrossFit.com in 2011. The next was "Jenny," published in 2014. wodwell.com/wod/white

350 BENCHMARK WODS May 18, 2017

perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up. wodwell.com/wod/zembiec

In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups). wodwell.com/wod/trevor

“VIJAY” 50-40-30-20-10 Reps for Time Burpee Pull-Ups Sit-Ups wodwell.com/wod/vijay

“WEAVER” 4 Round For Time 10 LPull-Ups 15 Push-Ups 15 Chest-to-Bar Pull-Ups 15 Push-Ups 20 Pull-Ups 15 Push-Ups wodwell.com/wod/weaver

“WESTON” 5 Rounds For Time 1000 meter Row 200 meter Farmer Carry (45 lb dumbbells)

page 38 of 58

“WITTMAN” 7 Rounds For Time 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lbs) 15 Box Jumps (24/20 in) wodwell.com/wod/wittman

“YETI” For Time 25 Pull-Ups 10 Muscle-Ups 1.5 mile Run 10 Muscle-Ups 25 Pull-Ups wodwell.com/wod/yeti

350 BENCHMARK WODS May 18, 2017

50 meter Waiter Walk, Right Arm (45 lb dumbbell) 50 meter Waiter Walk, Left Arm (45 lb dumbbell) wodwell.com/wod/weston

“WILLY” 3 Rounds For TIme 800 Meter Run 5 Front Squats (225/155 lbs) 200 Meter Run 11 Chest-to-Bar Pull-Ups 400 Meter Run 12 Kettlebell Swings (2/1.5 pood) wodwell.com/wod/willy

“WYK” 5 Rounds for Time 5 Front Squats (225/155 lbs) 5 Rope Climbs (15 ft) 400 meter Run (45/35 lb plate) wodwell.com/wod/wyk

“ZIMMERMAN” As Many Rounds as Possible (AMRAP) in 25 minutes 11 Chest-to-Bar Pull-Ups 2 Deadlifts (315/205lbs) 10 Handstand Push-Ups

page 39 of 58

350 BENCHMARK WODS May 18, 2017

wodwell.com/wod/zimmerman

QUALIFIERS “AGOQ 17.1”

“AGOQ 17.2”

“AGOQ 17.3”

For Time 100 Dumbbell Snatches (50/35 lb) 80 calorie Row 60 Burpees 40 Muscle-Ups

AMRAP in 20 minutes 0:004:00: 25 Toes-to-Bars 50 Double Unders 15 Squat Cleans (135/85 lb)

21-15-9 Reps for Time Shoulder-to-Overheads (135/95 lb) Chest-to-Bar Pull-Ups

Time Cap: 20 minutes Once all 100 sntaches are complete, move to the rower and pull 80 calories, then move to the barbell to perform 60 bar-facing burpees. Once all burpees are complete do 40 muscle-ups. This workout ends when the the athlete locks out the final muscleup repetition or when 20 minutes is up. If athlete does not finish all 280 reps before the time cap, score will be the number of reps completed. wodwell.com/wod/agoq-17-1

“AGOQ 17.4” 2 Rounds for Time 10 Deadlifts (315/225 lb)

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If completed before 4:00, then until 8:00: 25 Toes-to-Bars 50 Double Unders 13 Squat Cleans (185/115 lb) If completed before 8:00, then until 12:00: 25 Toes-to-Bars 50 Double Unders 11 Squat Cleans (225/145 lb) If completed before 12:00, then until 16:00: 25 Toes-to-Bars 50 Double Unders 9 Squat Cleans (275/175 lb) If completed before 16:00, then until 20:00: 25 Toes-to-Bars

Athlete must clean the barbell to begin the set of 21 shoulder-to-overheads. Then move to the pull-up bar for 21 pull-ups, then back to the barbell for 15 shoulder-to-overheads, followed by 15 pull-ups, and finishing with 9 shoulder-to-overheads and 9 pull-ups. Score is the time it takes to complete all 90 repetitions. wodwell.com/wod/agoq-17-3

“ECC QUALIFIERS 15.2” With a Running Clock AMRAP in 5 minutes (from 0:00-5:00) 5 Bar Muscle-Ups 5 Squat Cleans (155/105

350 BENCHMARK WODS May 18, 2017

20 Deficit Handstand PushUps (4.5/3 in) 30 Front Squats (95/65 lb)

50 Double Unders 7 Squat Cleans (315/205 lb)

Mark a box on the ground and a foot line on the wall for the handstand push-ups (per movement standards) and create deficit for the handstand push-ups. Perform 10 deadlifts, 20 handstand push-ups, then to a second barbell for 30 front squats. Once the 30 front squats are completed, move back to the deadlift bar to begin the second round.

Perform 25 toes-to-bars, 50 double-unders, and 15 squat cleans. If all 90 repetitions are not completed within 4 minutes, the workout is over and the score is the number of reps completed within 4 minutes. If all 90 repetitions are completed under 4 minutes, perform another 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If all 178 repetitions (90 from round 1, plus 88 from round 2) are completed under 8 minutes, begin another round and extend time by another 4 minutes. In each subsequent round the weight of the clean increases while the number of reps of the clean decreases. Once a round is completed immediately begin the next round (do not wait for the 4-minute round to end before moving on to the next round). This pattern continues for up to 20 minutes, as long as a full round is completed before the next cutoff. If athlete

wodwell.com/wod/agoq-17-4

“ECC QUALIFIERS 15.3” AMRAP in 20 minutes 50 Wall Balls (20/14 lbs) 50 Double-Unders 40 Box Jumps (24/20 lbs) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Bar-Facing Burpees 20 Cleans (145/100 lbs) 20 Jerks (145/100 lbs) 10 Snatches (145/100 lbs) 10 Muscle-Ups If an athlete completes the 10 Muscle-Ups and has

page 41 of 58

lbs) 5 Box Jumps (40/30 lbs) Then, 5 Minutes (from 5:00-10:00) to Establish: Max Load Complex of 1 Clean 1 Hang Squat Clean 1 Front Squat 1 Jerk Then, For Time (starting at 10:00): 18-12-6 Repetitions of Deadlifts (275/185 lbs) Strict Handstand Push-Ups The WOD has 3 parts. Part 1 starts with a running clock; Part 2 starts at the 5:00 mark, Part 3 starts at the 10:00 mark. Score for Part 1 is total number of rounds plus reps completed under 5 minutes; score for Part 2 is the weight successfully lifted for the entire complex (the bar may not touch the ground until the complex is complete); score for part 3 is the time it takes you to finish the work after the 10:00 mark (i.e.: if you finish at 17:00, your score for part 3 is 7:00). wodwell.com/wod/ecc-qualifiers15-2

350 BENCHMARK WODS May 18, 2017

time remaining in the 20 minute cap, begin round 2 starting with the wall balls. wodwell.com/wod/ecc-qualifiers15-3

“GRANITE GAMES QUALIFIERS 16.3” As Many Rounds as Possible (AMRAP) in 12 minutes 12 Chest-to-Bar Pull-Ups 8 Deadlifts (245/165 lbs) 12 Handstand Push-Ups 8 Deadlifts (245/165 lbs) wodwell.com/wod/granitegames-qualifiers-16-3

“HARD TARGET” 12-9-6 Reps For Time Chest-to-Bar Pull-Ups Shoulder-to-Overheads (60/40 kg) Burpee Ball Slams (50/30 kg) Time Cap: 7 minutes wodwell.com/wod/hard-target

“OPEN 11.1” AMRAP in 10 minutes 30

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fails to complete all repetitions within cutoff time for a round, athlete’s score is number of repetitions completed. Another person may assist the athlete in changing the plates on the barbell during this workout, or multiple barbells may be used. wodwell.com/wod/agoq-17-2

“ECC QUALIFIERS 15.1” With a Running Clock AMRAP in 5 Minutes (from 0:00-5:00): 10 Bar-Facing Burpees 15 Thrusters (95/65 lbs) 20 Chest-to-Bar Pull-Ups Then, 5 Minutes (from 5:00-10:00) to Establish: 5 Rep Max Low Hang Snatch Then, For Time (starting at 10:00): 25 Overhead Squats (135/95 lbs) 75 Double-Unders 25 calorie Row 75 Double-Unders 25 Overhead Squats (135/95 lbs)

“GRANITE GAMES QUALIFIERS 15.2” With a Running Clock 6 Minutes (0:00-6:00) to Establish: 1 Rep Max Snatch Then, As Many Rounds as Possible (AMRAP) in 8 Minutes (6:00-14:00): 30 Double-Unders 15 Chest-to-Bar Pull-ups 30 Double-Unders 15 Toes-to-Bar Then, 6 Minutes (14:0020:00) to Establish: 1-Rep Max Snatch wodwell.com/wod/granitegames-qualifiers-15-2

“GRANITE GAMES QUALIFIERS 16.5” As Many Rounds As Possible (AMRAP) in 14 minutes 70 Double-Unders 7 Ring Muscle-Ups 7 Snatches (155/105 lbs) wodwell.com/wod/granitegames-qualifiers-16-5

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Double-Unders 15 Power Snatches (75/55 lbs) This WOD was repeated as "Open 14.1." wodwell.com/wod/open-11-1

“OPEN 11.6” As Many Reps as Possible in 7 minutes 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-ups 6 Thrusters (100/65 lbs) 6 Chest-to-Bar Pull-ups 9 Thrusters (100/65 lbs) 9 Chest-to-Bar Pull-ups If you complete the round of 9, complete a round of 12, then go on to 15, etc. Open 11.6 was repeated in the 2012 CrossFit Games Open as "Open 12.5" wodwell.com/wod/open-11-6

“OPEN 12.5” As Many Reps as Possible in 7 minutes 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-ups 6 Thrusters (100/65 lbs) 6 Chest-to-Bar Pull-ups 9 Thrusters (100/65 lbs) 9 Chest-to-Bar Pull-ups If you complete the round

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The WOD has 3 parts. Part 1 starts with a running clock; Part 2 starts at the 5:00 mark, Part 3 starts at the 10:00 mark. Score for Part 1 is total rounds plus reps completed under 5:00; score for Part 2 is heaviest weight successfully lifted (bar cannot touch the ground between reps); score for part 3 is the time it takes you to finish the work after the 10:00 mark (i.e.: if you finish at 17:00, your score for part 3 is 7:00). wodwell.com/wod/ecc-qualifiers15-1

“LURONG THE MOTIVATOR” As Many Reps as Possible in 9 minutes Shoulder-toOverhead (115/85 lbs) Front-Rack Lunges (115/85 lbs) Penalty Each Time Bar is Dropped* *If athlete drops the bar during the Shoulder-toOverhead, penalty is 20 Double-Unders. If athlete drops the bar during the Front-Rack Lunges, penalty is 5 burpees. wodwell.com/wod/the-motivator

“GET A GRIP” For Time 50 Double Unders 20 Deadlifts (100/70 kg) 20 Box Jumps (24/20 in) 20 Kettlebell Swings (24/16 kg) 20 Toes-to-Bars 20 Kettlebell Swings (24/16 kg) 20 Box Jumps (24/20 in) 20 Deadlifts (100/70 kg) 50 Double Unders Time Cap: 8 minutes wodwell.com/wod/get-a-grip

“OPEN 11.5” As Many Reps as Possible in 20 minutes 5 Power Cleans (145/105 lbs) 10 Toes-To-Bars 15 Wall Balls (20/14 lbs) (10 ft) wodwell.com/wod/open-11-5

“OPEN 12.4” As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders

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of 9, complete a round of 12, then go on to 15, etc. Open 12.5 is a repeat of / same as "Open 11.6" wodwell.com/wod/open-12-5

“OPEN 13.5” As Many Reps as Possible in 4 minutes 15 Thrusters (100/65 lbs) 15 Chest-to-Bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc. wodwell.com/wod/open-13-5

“OPEN 15.1 & 15.1A” Complete As Many Rounds as Possible in 9 minutes 15 Toes-to-Bars 10 Deadlifts (115/75 lbs) 5 Snatches (115/75 lbs) Then, "Open 15.1a": In 6 Minutes 1-Rep-Max Clean-and-Jerk

“GRANITE GAMES QUALIFIERS 16.4” For Time 5–10–15–20–15–10–5 Reps of Overhead Squats (115/75 lbs) Toes-to-Bar wodwell.com/wod/granitegames-qualifiers-16-4

“LURONG 50’S CHIPPER” For Time 50 Wall Ball Shots (20/14 lbs) 50 Dumbbell Snatches (70/50 lbs) (alternating arms) 50 Pistols (alternating legs) 50 Chest-to-Bar Pull-Ups wodwell.com/wod/50s-chipper

“OPEN 11.4” As Many Reps as Possible in 10 minutes 60 Bar Facing Burpees 30 Overhead Squats (120/90 lbs) 10 Muscle-Ups wodwell.com/wod/open-11-4

As soon as the clock

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30 Muscle-Ups If time permits, after finishing the muscle-ups, start over from wall balls. Open 12.4 was repeated as "Open 13.3" wodwell.com/wod/open-12-4

“OPEN 13.4” As Many Reps as Possible in 7 minutes 3 Clean-andJerks (135/95 lbs) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lbs) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lbs) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lbs) 12 Toes-to-Bars If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc. wodwell.com/wod/open-13-4

“OPEN 14.2” For as long as possible complete in 3 minutes From 0:00-3:00, 2 rounds of: 10 Overhead Squats (95/65lbs)

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reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a. The same barbell must be used for both 15.1 and 15.1a. Score for Workout 15.1 is the total number of repetitions completed. Score for Workout 15.1a is the weight (in pounds) of the heaviest successful cleanand-jerk.

wodwell.com/wod/open-15-1

“OPEN 16.1” AMRAP in 20 minutes 25 ft Overhead Walking Lunges (95/65 lbs) 8 Bar-Facing Burpees 25 ft Overhead Walking Lunges (95/65 lbs) 8 Chest-to-Bar Pull-Ups wodwell.com/wod/open-16-1

“OPEN 17.1” For Time 10 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lbs)

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“OPEN 12.3” As Many Reps as Possible in 18 minutes 15 Box Jumps (24/20 in) 12 Push Press (115/75 lbs) 9 Toes-to-Bar wodwell.com/wod/open-12-3

“OPEN 13.3” As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups If time permits, after finishing the muscle-ups, start over from wall balls. Open 13.3 is a repeat of "Open 12.4" wodwell.com/wod/open-13-3

“OPEN 14.1” As Many Reps as Possible (AMRAP) in 10 minutes 30 Double-Unders 15 Power Snatches (75/55 lbs) This WOD is a repeat of "Open 11.1." wodwell.com/wod/open-14-1

10 Chest-to-Bar Pull-Ups From 3:00-6:00, 2 rounds of: 12 Overhead Squats (95/65lbs) 12 Chest-to-Bar pull-ups From 6:00-9:00, 2 rounds of: 14 Overhead Squats (95/65lbs) 14 Chest-to-Bar Pull-Ups Follow the pattern until you fail to complete both rounds. This WOD was repeated as "Open 15.2" wodwell.com/wod/open-14-2

“OPEN 15.3” As Many Reps as Possible (AMRAP) in 14 minutes 7 Muscle-Ups 50 Wall Balls (20/14 lbs) 100 Double-Unders After the last doubleunder, the athlete will move back to the rings and begin the next round. Score will be the total number of repetitions completed before the 14minute time cap. wodwell.com/wod/open-15-3

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15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs 50 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs Time Cap: 20 minutes Athlete must alternate hands for each dumbbell snatch and face the box for the Burpee Box Jump Overs. wodwell.com/wod/open-17-1

“OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double Unders

“OPEN 15.2”

“OPEN 16.3”

For as long as possible complete in 3 minutes From 0:00-3:00, 2 rounds of: 10 Overhead Squats (95/65lbs) 10 Chest-to-Bar Pull-Ups From 3:00-6:00, 2 rounds of: 12 Overhead Squats (95/65lbs) 12 Chest-to-Bar pull-ups From 6:00-9:00, 2 rounds of: 14 Overhead Squats (95/65lbs) 14 Chest-to-Bar Pull-Ups Follow the pattern until you fail to complete both rounds.

AMRAP in 7 minutes 10 Power Snatches (75/55 lbs) 3 Bar Muscle-Ups

This WOD is a repeat of "Open 14.2" wodwell.com/wod/open-15-2

Time Cap: 40 minutes Right after this workout was announced we live streamed on YouTube as two athletes from NorCal gave it a go. Subscribe on YouTube to be notified when we publish WOD highlights with their commentary. wodwell.com/wod/open-17-5

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“OPEN 16.2” AMRAP in 20 minutes Continue until 4 minutes: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (135/85 lbs) If completed before 4 minutes, continue until 8 minutes:

wodwell.com/wod/open-16-3

“OPEN 17.3” For Reps Prior to 8 minutes, 3 rounds of: 6 Chest-to-Bar Pull-Ups 6 Squat Snatches (95/65 lbs) Then 3 rounds of: 7 Chest-to-Bar Pull-Ups 5 Squat Snatches (135/95 lbs) * Prior to 12 minutes, 3 rounds of: 8 Chest-to-Bar Pull-Ups 4 Squat Snatches (185/135 lbs) * Prior to 16 minutes, 3 rounds of: 9 Chest-to-Bar Pull-Ups 3 Squat Snatches (225/155 lbs) * Prior to 20 minutes, 3 rounds of: 10 Chest-to-Bar Pull-Ups 2 Squat Snatches (245/175 lbs) * Prior to 24 minutes, 3

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“REGIONALS 12.3” 4 Rounds for Time 10 OneArm Dumbbell Snatches (100/70 lbs) 100 meter Sprint wodwell.com/wod/regionals-12-3

“REGIONALS 12.6” For Time 3 Rounds of: 7 Deadlifts (345/225 lb) 7 Muscle-Ups 3 Rounds of: 21 Wall Ball Shots (20/14 lb) 21 Toes-to-Bars Then: 100 foot Farmer Carry (100/70 lb dumbbells) 28 Burpee Box Jumps (24/20 in) 100 foot Farmer Carry (100/70 lb dumbbells) 3 Muscle-Ups This workout is broken into 3 parts all done with a running clock. Complete 3 rounds of Deadlifts and Muscle-ups then advance to the next 3 rounds of Wall ball shots and Toesto-bar. The final round will be the Farmer carry with one dumbbell in each

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25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lbs)

rounds of: 11 Chest-to-Bar Pull-Ups 1 Squat Snatch (265/185 lbs)

If completed before 8 minutes, continue until 12 minutes: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (225/145 lbs)

* If all reps are completed, time cap extends by 4 minutes. Three rounds for the two movements should be done before moving into the next section of the workout. If the athlete completed the first two rounds in the 8-minute time cap, the athlete will be given four more minutes to finish the next round. Same as the next round until the whole workout is completed within the time cap of 24 minutes.

If completed before 12 minutes, continue until 16 minutes: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (275/175 lbs) If completed before 16 minutes, continue until 20 minutes: 25 Toes-to-Bars 50 Double-Unders 7 Squat Cleans (315/205 lbs) Athlete's score will be the number of reps completed. Tiebreak is the elapsed time at which the athlete completed their las t set of double-unders. wodwell.com/wod/open-16-2

wodwell.com/wod/open-17-3

“REGIONALS 11.6” For Time 20 calorie Row 30 Burpees 40 Two-Arm Dumbbell Ground-to-Overheads (45/35 lb) 50 Toes-to-Bars 100 foot Overhead Walking Lunges (45/25 lb plate) 150 foot Sprint This is a chipper workout. Athletes begin behind the

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hand, Burpee box jump and Muscle-up. wodwell.com/wod/regionals-12-6

“REGIONALS 13.6” For Time 100 Double Unders 50 Handstand Push-Ups 40 Toes-to-Bars 30 Shoulder-to-Overheads with Axle (160/100 lbs) 90 foot Walking Lunges with Axle (160/100 lbs) Time Cap: 15 minutes For this event, the athlete begins on the starting mat. At the call of "3-2-1 … Go!" the athlete moves off their mat and performs doubleunders. Once 100 doubleunders are completed, the athlete will proceed under the wall and perform 50 handstand push-ups. Then, the athlete will move to the pull-up bar and perform 40 toes-to-bar. The athlete will then move to the axle, pick up the weight, and begin the shoulder-to-overhead, advancing forward after each 10 repetitions. Once the 30th rep is completed, the athlete will begin

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“OPEN 17.2” AMRAP in 12 minutes 2 Rounds of: 50 ft Dumbbell Walking Lunges (50/35 lb) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50/35 lb) Then, 2 Rounds of: 50 ft Dumbbell Walking Lunges (50/35 lb) 16 Bar Muscle-Ups 8 Dumbbell Power Cleans (50/35 lb) For the dumbbell walking lunges, dumbbells must be in front rack position. After 25 ft, athlete will walk back to the starting line. Right after this workout is announced we live streamed on YouTube two athletes from the NorCal region who gave it a go (video is below). Subscribe on YouTube to be notified when we publish a version with the athletes giving their thoughts on the workout. wodwell.com/wod/open-17-2

“REGIONALS 11.4” For Time 100 Pull-Ups 100 Kettlebell Swings

line. At Go, they move to the rower and row 20 calories. They then move through each element, completing all reps before moving on. The overhead walking lunges are 50 feet out and 50 feet back. The sprint is 50 feet out, 50 feet back, 50 feet out to the finish line. There is a 20min time cap. If an athlete cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed. wodwell.com/wod/regionals-11-6

“REGIONALS 12.5” Snatch Ladder 1 Snatch (155/105 lb) 1 Snatch (165/115 lb) 1 Snatch (175/125 lb) 1 Snatch (185/130 lb) 1 Snatch (195/135 lb) 1 Snatch (205/140 lb) 1 Snatch (215/145 lb) 1 Snatch (225/150 lb) 1 Snatch (235/155 lb) 1 Snatch (245/160 lb) 1 Snatch (255/165 lb) 1 Snatch (265/170 lb) 1 Snatch (275/175 lb) 1 Snatch (285/180 lb) 1 Snatch (295/185 lb)

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lunging from the white number to the finish line with the weight in the front rack position. After the athlete has lunged the weight across the designated line and come to full extension, they will drop the weight. They must then move over the barbell to the finish mat to complete the workout. wodwell.com/wod/regionals-13-6

“REGIONALS 14.7” For Time 64 Pull-Ups 8 Overhead Squats (205/135 lbs) Time Cap: 6 minutes This event begins with the athlete on a starting mat and at the call of "3-2-1 … Go!" they move forward and perform 64 pull-ups. They will then move forward to the barbell and begin squatting. After 8 overhead squats are complete, the athlete will move to the finishing mat and the event is complete. wodwell.com/wod/regionals-14-7

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(24/16 kg) 100 Double Unders 100 Overhead Squats (95/65 lb) Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed. wodwell.com/wod/regionals-11-4

“REGIONALS 12.4” For Time 50 Back Squats (135/95 lbs) 40 Pull-Ups 30 Shoulder-to-Overheads (135/95 lbs) 50 Front Squats (85/65 lbs) 40 Pull-Ups 30 Shoulder-to-Overheads (85/65 lbs) 50 Overhead Squats (65/45

20 Double Unders before each Snatch Athlete has 50 seconds to complete 20 Double Unders and 1 snatch. If athlete is able to complete both movements before 50 seconds is up, athlete may advance to the next station, which starts with 20 more Double Unders and another Snatch at the next weight. Score is total number of reps completed through the last snatch. If athlete is unable to perform a Snatch weight, tie-breaker is max Double Unders in the 50 second window. wodwell.com/wod/regionals-12-5

“REGIONALS 13.4” For Time 100 Wall Ball Shots (20/14 lbs) 100 Chest-to-Bar Pull-Ups 100 Pistols alternating legs 100 Alternating One-Arm Dumbbell Snatches (70/50 lbs) Time Cap: 25 minutes For this event, the athlete begins on a starting mat. At the call of "3-2-1 … Go!"

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“REGIONALS 15.6” 5 Rounds for Time 25 calorie Row 16 Chest-to-Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups Time Cap: 16 minutes This event begins with the athlete on the green starting mat. At the sound of the beep, the athlete will run to the rower and row 25 calories, then move to the rig for 16 chest-to-bar pull-ups, then to the wall for 9 handstand push-ups to complete the first round. Prior to starting the next round, the athlete must advance their round marker before returning to the rower. Once the fifth round is complete, the athlete moves to the finish mat and the event is complete. wodwell.com/wod/regionals-15-6

“REGIONALS 16.7” For Time 21 Thrusters (95/65 lbs) 3 Legless Rope Climbs

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lbs) 40 Pull-Ups 30 Shoulder-to-Overhead (65/45 lbs) wodwell.com/wod/regionals-12-4

“REGIONALS 13.1” For Time 1000 meter Row 50 Thrusters (45 lbs) 30 Pull-Ups Time Cap: 10 minutes For this event, the athlete will begin on the rower with the handle in the rack and their hands off the handle. At the call of "3-2-1 … Go!" the athlete will begin rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, the athlete moves to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete, the athlete runs to the finish mat and the workout is finished. wodwell.com/wod/regionals-13-1

he or she moves forward and begins the set of wall balls. After the 100th wall ball, the athlete moves to the pull-up bar and completes 100 chest-to-bar pull-ups. Then, the athlete moves to the number 20 on the first mat and completes 100 one-legged squats, advancing forward after each 20 repetitions. Then, the athlete moves to the dumbbell and performs 100 one-arm snatches, advancing the dumbbell after every 20 repetitions. After the 100th rep, the athlete moves to the finish mat and the workout is complete. wodwell.com/wod/regionals-13-4

“REGIONALS 14.5” 10 Rounds for Time 1 Legless Rope Climb (14 ft) 200 foot Sprint Time Cap : 11 minutes This event begins with the athlete’s hand on top of their round marker. At the call of "3-2-1 … Go!" they run to the rope and climb without using their legs. They will then run across

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15 Thrusters (95/65 lbs) 2 Legless Rope Climbs 9 Thrusters (95/65 lbs) 1 Legless Rope Climb Time Cap: 6 minutes This event begins with the athlete on the starting mat. At the sound of the beep, they will move forward to the first barbell and perform 21 thrusters. Once all 21 thrusters are complete, the athlete will move to the rope for 3 legless rope climbs. Following the completion of the third legless rope climb, the athlete will advance the barbell and perform 15 thrusters and then will return to the rope for 2 legless rope climbs before advancing the bar one more time and completing 9 thrusters. With the final set of thrusters complete, the athlete returns one last time to the rope for 1 legless rope climb and then moves down the lane, over the bar to the finish mat. Time stops when the athlete reaches the finish mat. wodwell.com/wod/regionals-16-7

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“REGIONALS 13.7” 4 Rounds for Time 2 Rope Climb (15 ft) 100 foot Sprint 4 Squat Cleans (225/135 lbs) 100 foot Sprint Time Cap: 10 minutes For this event, the athlete will begin standing on the starting mat. At the call of "3-2-1 … Go!" the athlete begins the rope climbs. Once 2 ascents are completed, they will run across the stadium to their barbell and perform 4 squat cleans, then advance their barbell to the next number. They will then run back across the stadium and begin their second round of rope climbs and then squat cleans. Once the fourth round of squat cleans are completed, the athlete will move directly to the finishing mat (without running across the stadium), and the workout is complete. wodwell.com/wod/regionals-13-7

the stadium to the round marker, advance it to the next designated area and run back to the rope for their next round. After the 10th rope climb is complete they will run across the stadium to their round marker and advance the round marker to the finish mat. When the athlete and round marker are on the finish mat the event is complete. wodwell.com/wod/regionals-14-5

“REGIONALS 15.3” For Time 1 mile Run 50 Overhead Squats (135/95 lbs) 100 GHD sit-ups 150 Double Unders 50 Sumo Deadlift HighPulls (135/95 lbs) 100 Box Jump Overs (24/18 in) Time Cap: 26 minutes This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward to the treadmill and runs 1 mile. They will then move to the barbell and perform 50 overhead squats (25 at

350 BENCHMARK WODS May 18, 2017

“WZA ONLINE CHALLENGE 17.2” AMRAP in 7 minutes 21-159 Reps of: Deadlifts (225/155 lbs) Overhead Squats (135/105 lbs) And 50 Double-Unders Complete 21 Deadlifts, 21 Overhead Squats and 50 Double-Unders, then 15 Deadlifts, 15 Overhead Squats and 50 DoubleUnders, then the set of 9 Deadlifts, 9 Overhead Squats, 50 Double-Unders. Repeat until time is up. wodwell.com/wod/wza-onlinechallenge-17-2

“REGIONALS 15.2” For Time 21 Thrusters (115/75 lbs) 12 Rope Climbs (15 ft) 15 Thrusters (115/75 lbs) 9 Rope Climbs (15 ft) 9 Thrusters (115/75 lbs) 6 Rope Climbs (15 ft) Time Cap: 16 minutes This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward and performs thrusters. After 21 reps are complete, they move to the rig for 12 rope climbs. They then go back to the barbell, advance it to the next marker, and start the round of 15 thrusters and 9 ascents. After 9 rope climbs, they will move the barbell, advance it to the next marker, and start the final round of 9 thrusters and 6 ascents. After the final rope climb, the athlete moves to the finish mat and the event is complete. wodwell.com/wod/regionals-15-2

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each rep mat), then to the GHD for 100 sit-ups, then to their jump rope for 150 double-unders (75 at each rep mat), then to the barbell for 50 sumo deadlift high pulls (25 at each rep mat), then to the box. After every 20 box jump overs, the athlete will move the box forward to the next designated area. Once the last jump is complete, the athlete moves to the finish mat and the event is complete. wodwell.com/wod/regionals-15-3

“REGIONALS 16.3” For Time 104 Wall Ball Shots (24/14 lbs) 52 Pull-Ups Time Cap: 6 minutes This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the wall-ball targets (10 ft) to perform 104 wall-ball shots. The first 26 reps will be performed to the left of the target to the left, and the next 26 reps will be performed to the right of

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“REGIONALS 16.2” 10 Rounds for Time 4 Strict Muscle-Ups 7 Strict Handstand PushUps 12 Kettlebell Snatches (70/53 lbs) Time Cap: 20 minutes This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the rings and perform 4 strict muscleups. After the last muscleup is complete, the athlete will move to the handstand push-up wall to perform 7 strict handstand push-ups. Then the athlete will move to the kettlebell, perform 12 kettlebell snatches–all 6 reps with one arm then all 6 reps with the other arm–and advance the kettlebell to the next round designation before returning to the rings to start the next round. Upon completing 10 rounds, the athlete will move to the finish mat. Time stops when the athlete’s foot hits the finish mat. If the athlete is cut off by the 20 minute time cap, the score

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that target. After 52 reps, the athlete will switch to the target on the right, completing 26 reps to the left and 26 reps to the right. When the last wallball shot has been successfully completed, the athlete will move to the pull-up bar for 52 pullups. Upon completing their last pull-up, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat. When the 6-minute time cap for Event 3 is reached, athletes will have 1 minute to return to their starting mat. The clock will continue to run, and at the 7:00 mark Event 4 will begin. wodwell.com/wod/regionals-16-3

“STEEL RAIN” For Time 21 Wall Ball Shots (9/6 kg) 21 Cleans (50/35 kg) 15 Wall Ball Shots (9/6 kg) 15 Cleans (50/35 kg) 9 Wall Ball Shots (9/6 kg) 9 Cleans (50/35 kg) 9 Bar Muscle-Ups 9 Thrusters (50/35 kg) 7 Bar Muscle-Ups 7 Thrusters (50/35 kg) 5 Bar Muscle-Ups

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will be the total number of reps completed within the 20 minutes. wodwell.com/wod/regionals-16-2

“SHOTS FIRED” 3 Rounds For Time 60 Double Unders 30/20 Calorie Row 10 Ground-to-Overheads (70/50 kg) Time Cap: 12 minutes Every rep not completed under the time cap will have an additional 1 second for penalty. wodwell.com/wod/shots-fired

“WZA ONLINE CHALLENGE 17.5” AMRAP in 17 minutes 20 Handstand Push-Ups 20 Pistols (alternating legs) 20 Pull-Ups 20 Wall Balls (20/14 lbs) (10ft) wodwell.com/wod/wza-onlinechallenge-17-5

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5 Thrusters (50/35 kg) Time Cap: 15 minutes Every rep not completed under the time cap of 15 minutes will have a 1 second penalty. wodwell.com/wod/steel-rain

“WZA ONLINE CHALLENGE 17.6” AMRAP in 15 minutes 10-86-4-2 Reps of Hang Power Cleans Lateral Over-the-Bar Burpees Toes-to-Bar Starting weight is 135/95 lbs. After finishing the round of 2 reps, increase the weight and start again on the round of 10 at 165/115 lbs, then 185/125, 205/135, 225/145, 245/155. wodwell.com/wod/wza-onlinechallenge-17-6

350 BENCHMARK WODS May 18, 2017

THE GIRLS “ANGIE”

“ANNIE”

“BARBARA”

For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats

50-40-30-20-10 Reps For Time Double-Unders Sit-Ups

5 Rounds For Time 20 PullUps 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest

wodwell.com/wod/annie

Complete all reps of each exercise before moving to the next. One variant of this WOD is Upside-Down Angie wodwell.com/wod/angie

“CANDY” 5 Rounds for Time 20 PullUps 40 Push-Ups 60 Air Squats Related variants: Cindy, Chelsea, Mary, Maggie wodwell.com/wod/candy

“CINDY XXX” AMRAP in 20 minutes 10 Pull-Ups 20 Push-Ups 30 Air Squats 15 Pull-Ups 30 Push-Ups 45 Air Squats

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“CHELSEA” Each Minute on the Minute (EMOM) in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Score is total number of 1minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 30 rounds under a minute your score is 30 (next time add +1 rep to each exercise (6 pull-ups, 11 push-ups, 16 squats) each minute, and see how many rounds you can get in 30 minutes). Variants of this WOD include: Cindy, Candy, Mary, Maggie wodwell.com/wod/chelsea

Time each round. Score is total time to complete the workout. wodwell.com/wod/barbara

“CINDY” As Many Rounds as Possible (AMRAP) in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats See variants Cindy XXX, Hard Cindy Also related to Chelsea, Candy, Mary, Maggie wodwell.com/wod/cindy

“EASY MARY” As Many Rounds as Possible in 20 minutes 5 Handstand Push-Ups 10 Pull-Ups

350 BENCHMARK WODS May 18, 2017

20 40 60 25 50 75 30 60 90

Pull-Ups Push-Ups Air Squats Pull-Ups Push-Ups Air Squats Pull-Ups Push-Ups Air Squats

This is a variant of Cindy. Also see Mary XXX. wodwell.com/wod/cindy-xxx

“EVA” 5 Rounds For Time 800 Meter Run 30 Kettlebell Swings (2 pood) 30 Pull-Ups wodwell.com/wod/eva

“HARD CINDY” As Many Rounds as Possible in 20 minutes 5 Weighted Pull-Ups (35/25 lbs) 10 Incline Push-Ups (feet on 30/24" box) 15 Air Squats (with 45/35 lb plate) This is a variant of Cindy. wodwell.com/wod/hard-cindy

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“CLAUDIA” 5 Rounds for Time 20 Dumbbell Swings (55 lbs) 400 Meter Run wodwell.com/wod/claudia

25 Air Squats This is a variant of Mary. Also see: Special Mary, Mary XXX, Candy, Maggie, Cindy, Cindy XXX, Chelsea. wodwell.com/wod/easy-mary

“FRACTURED FRAN”

“FRAN”

5 Rounds for Time 9 Thrusters (95/65 lbs) 9 Pull-Ups

21-15-9 Reps For Time Thrusters (95/65 lbs) Pull-Ups

This is a variant of "Fran." Although the two variants have the same weight and number of reps (the work is identical), each has a different rep scheme. See also: Franzilla, Heavy Fran, Run and Get Fran, StrungOut Backwards and Upside-Down Fran.

Variants include "Heavy Fran," "Fractured Fran," "Strung-Out Backwards and Upside-Down Fran," "Franzilla," "Frantasy Land"

wodwell.com/wod/fractured-fran

“HEAVY FRAN” 15-12-9 Reps For Time Thrusters (135/95 lbs) Weighted Pull-Ups (45/30 lbs) For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works. You can also use a weight vest

wodwell.com/wod/fran

“HELEN” 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups Start each round with a 400 meter run, then 21-159 rep rounds of Kettlebell Swings and Pull-Ups. wodwell.com/wod/helen

350 BENCHMARK WODS May 18, 2017

“JACKIE” For Time 1,000 Meter Row 50 Thrusters (45 lb bar) 30 Pull-Ups Rx bar weight is the same for men and women. wodwell.com/wod/jackie

or a belt with a kettlebell (1.5/1 pood) between the legs. This is a variant of Fran. See also: Fractured Fran, Franzilla, Run and Get Fran, Strung-Out Backwards and UpsideDown Fran, Frantasy Land. wodwell.com/wod/heavy-fran

“LYNNE”

“LOLA”

5 Rounds for Max Reps Bench Press (BW) Pull-Ups

5 Rounds For Time 30 Double Unders 20 Knees-to-Elbows 10 Handstand Push-Ups

wodwell.com/wod/lynne wodwell.com/wod/lola

“MARY XXX” As Many Reps as Possible in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (alternating legs) 45 Pull-Ups 20 Handstand Push-Ups 40 Pistols (alternating legs) 60 Pull-Ups 25 Handstand Push-Ups 50 Pistols (alternating legs) 75 Pull-Ups 30 Handstand Push-Ups 60 Pistols (alternating legs) 90 Pull-Ups This is a variant of Mary.

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“MAGGIE” 5 Rounds for Time 20 Handstand Push-Ups 40 Pull-Ups 60 Pistols (Alternating Legs) Related variants: Candy, Cindy, Chelsea, Mary wodwell.com/wod/maggie

“NICOLE” AMRAP in 20 minutes 400 Meter Run Max Pull-Ups

“LUCY” 5 Rounds for Time 5 Pullups 10 Burpees 400 Meter Run wodwell.com/wod/lucy

“MARY” As Many Rounds as Possible (AMRAP) in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Variants include Easy Mary, Special Mary and Mary XXX. See also: Cindy, Cindy XXX, Chelsea, Candy, Maggie. wodwell.com/wod/mary

“SPECIAL MARY” For Time 5 Handstand Push-Ups 10 Pistols (Alternating Legs) 15 Pull-Ups 10 Handstand Push-Ups 20 Pistols (Alternating Legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (Alternating

350 BENCHMARK WODS May 18, 2017

Also see: Easy Mary, Special Mary, Cindy XXX.

Score is total of unbroken Pull-Ups completed in all rounds.

wodwell.com/wod/mary-xxx wodwell.com/wod/nicole

“UPSIDE-DOWN ANGIE” For Time 100 Air Squats 100 Sit-ups 100 Push-ups 100 Pull-ups This is a variant of the original "Angie". wodwell.com/wod/upside-angie

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Legs) 45 Pull-Ups 10 Handstand Push-Ups 20 Pistols (Alternating Legs) 30 Pull-Ups 5 Handstand Push-Ups 10 Pistols (Alternating Legs) 15 Pull-Ups All movements strict. This is a variant of Mary. Also see: Easy Mary, Mary XXX, Candy, Maggie, Cindy, Cindy XXX, Chelsea. wodwell.com/wod/special-mary