Benchmarks – The Girls




AMANDA

9-7-5

  • Muscle-Ups
  • Squat Snatches (61/43kg)

ANNIE

50-40-30-20-10

  • Double Unders
  • Sit-Ups

ANGIE

For time

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Squats

Complete all reps of each exercise before moving to the next

BARBARA

5 Rounds for time

  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Squats

Rest 3 minutes between rounds Add times from each round to get the toal time

CHELSEA

On the minute for 30 minutes

  • 5 Pull-UPs
  • 10 Push-Ups
  • 15 Squats

CHRISTINE

3 rounds for time

  • 500m Row
  • 12 Deadlift at bodyweight
  • 21 Box Jump (65cm/45cm)

CINDY

AMRAP

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

DIANE

21-15-9

  • Deadlifts (102/70kg)
  • Handstand Pus-Ups

ELISABETH

21-15-9

  • Cleans (61/43kg)
  • Ring Dips

EVA

5 Rounds for time

  • Run 800m
  • 30 KB Swings (32/24kg)
  • 30 Pull-Ups

FRAN

21-15-9

  • Thrusters (43/30kg)
  • Pull-Ups

GRACE

For time

  • 30 Clean & Jerks (61/43kg)

HELEN

3 Rounds for time

  • Run 400m
  • 21 KB Swing (24/16kg)
  • 12 Pull-Ups

ISABEL

For time

  • 30 Snatch (61/43kg)

JACKIE

For time

  • Row 1000m
  • 50 Thrusters (20/15kg)
  • 30 Pull-Ups

KAREL

For time

  • 150 Wall-Ball (9/6kg)

KELLY

5 Rounds for time

  • Run 400m
  • 30 Box Jumps (61/51 cm)
  • 30 Wall-Ball (9/6kg)

LINDA

10-9-8-7-6-5-4-3-2-1

  • Deadlifts (1,5 x bodyweight)
  • Bench Press (1 x bodyweight)
  • Cleans (0.75 x bodyweight)

LYNNE

5 Rounds for max reps (no time)

  • Bench Press (1x bodyweight)
  • Pull-Ups

MARY

AMRAP 20 minutes

  • 5 Handstand Pus-Ups
  • 10 Pistols / 1 Leg Squat
  • 15 Pull-Ups

NANCY

5 Rounds for time

  • Run 400m
  • 15 OH Squats (43/30kg)

NICOLE

AMRAP 20 minutes

  • Run 400m
  • Max reps Pull-Ups

Note number of pull-ups for each round



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