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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