Benchmarks – The Others

ANNIE ARE YOU OK?

21-15-9

  • Row for calories
  • Thrusters (30/20kg)
  • Med Ball cleans (9/6kg)
  • SDHP (30/20kg)
  • Wall Ball (9/6kg)
  • Burpees

BASELINE

For time

  • 500m Row
  • 40 Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups

BEAR COMPLEX

5 Rounds for load

Rest as needed between rounds 7 sets

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

No resting of bar on the ground

B-1 AUSTRALIAN HERO

3 Rounds for time

  • 400m Run
  • 21 KB Swings (24kg)
  • 15 Knees to elbows
  • 9 Ring Dips

FIGHT GONE BAD

3 or 5 Rounds of AMRAP for 1 minutes at each station.

Rest 1 minute between rounds

  • Wall Ball (9/6kg)
  • SDHP (35/25kg)
  • Box Jump (51 cm)
  • Push Press (35/25kg)
  • Row for calories

FILTHY FIFTY

For time

  • 50 Box Jumps (61/51cm)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (16kg)
  • 50 Steps Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Presses (20/15kg)
  • 50 Back Extensions
  • 50 Wall Ball (9/6kg)
  • 50 Burpees
  • 50 Double Unders

FREDDIE’S REVENGE

5 Rounds for time

  • 5 Push Jerks (84/57kg)
  • 10 Burpees

GI JANE

For time

  • 100 Burpees Pull-Ups

INCREDIBLE HULK

AMRAP 20 minutes

  • 5 Deadlifts (52/32kg)
  • 5 H P Cleans (52/32kg)
  • 5 Front Squats (52/32kg)
  • 5 Push Presses (52/32kg)
  • 5 Back Squats (52/32kg)

KING KONG

3 Rounds for time

  • 1 Deadlift (207/136kg)
  • 2 Muscle-Ups
  • 3 Squat Cleans (114/79kg)
  • 4 Hand Stand Push-UPs

LAST ASCENT

5-10-15

  • Back Squats (102/71kg)
  • Box Jumps (61/51cm)

LUNGE

For time

  • 400m Walking Lunge

MC FLURRY

400m Run

  • 21 Cleans (85/60kg)
  • 21 Pull-Ups
  • 400m Run
  • 15 DB Thrusters (23/16kg)
  • 400m Run
  • 9 Cleans (85/60kg)
  • 9 Pull-Ups
  • 400m Run

MEGAN

21-15-9

  • Burpees
  • KB Swing (32/24kg)
  • Double-Unders

MIRACLE MILE

  • Run 400m
  • 25 KB Swings (24/16kg)
  • Farmers Walk 200m (20/15kg)
  • Waiters Walk 200m (20/15kg)
  • 25 Box Jumps (61/51 cm)
  • 100m Sprint
  • 100m Walking Lunge
  • 100m Sprint
  • 100m Walking Lunge
  • 5 Burpees
  • Run 400m with (9/6kg) Med Ball

MUSCLE UP

For time

  • 30 Muscle-Ups

NASTY GIRLS

3 Rounds for time

  • 50 Squats
  • 7 Muscle-Ups
  • 10 HP Cleans (61/43kg)

RUN AND GET YOUR FRAN

Station your bar and plates 200m from the Pull-Up station.

Start at the Pull-Up station, sprint and retrieve one piece of equipment at a time (3 sprints).

When all pieces are at the Pull-Up station, load and begin

21-15-9

  • Thrusters (43/30kg)
  • Pull-Ups

STANLEY 626 HERO WOD

  • 50 Deadlifts (1 x bodyweight)
  • 50 Decline Push-Ups*
  • 50 Box Jumps (61/51 cm)
  • 1600m Run *feet on box (61/51cm) and hands on floor

SQT

3 Rounds for time

  • 10 Ground to Overhead (43/30kg)
  • Shuttle Sprint 200m (4 x 50m)

THE CHIEF

Max rounds in 3 minutes

Repeat for 5 cycles

Rest 1 min between cycle

  • 3 Power Cleans (61/43kg)
  • 6 Push-Ups
  • 9 Squats

THE CLIPPER

For time

  • 30 Back Squats (102/70kg)
  • Row 1000m

THE SAN FRANCISCO CLIPPER

For time

  • 30 Back Squats (102/70kg)
  • Row 1000m

TWINS

2 Rounds of each couplet for time

  • 750m Row
  • 20 Handstand Pus-Ups
  • 20 Thrusters (52/36kg)
  • 20 L-Sit-Pull-Ups
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