Benchmarks

Amanda

9-7-5 reps de
Muscle-Ups y Squat Snatches con 135 libras (61 kg) para hombres y 95 libras (43 kg) para mujeres.

Angie

For Time

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

Completar todas las repeticiones de cada ejercicio en el orden antes de comenzar el siguiente.

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Annie

50-40-30-20-10 Reps For Time

Double-Unders

Sit-Ups

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Arnie

Por tiempo:

Con 1kb (32-24kg):

• 21 Turkish Getups (right arm)
• 50 Kettlebell Swings
• 21 Turkish Getups (left arm)
• 50 Kettlebell Swings
• 21 Turkish Getups (right arm)
• 50 Kettlebell Swings
• 21 Turkish Getups (left arm)

Barbara

5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

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Chelsea

EMOM for 30 minutes

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

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Cindy

AMRAP in 20 minutes

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

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Diane

21-15-9 Reps For Time

Deadlifts

Handstand Push-Ups

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DT

5 rounds For time:

Con 155/105lbs (70/50kg)

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerks

Elizabeth

21-15-9 Reps For Time

Squat Cleans

Ring Dips

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Eva

5 Rounds For Time

800 mts Run

30 Kettlebell Swings

30 Pull-Ups

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Fran

21-15-9 Reps For Time

Thrusters (95/65 lb)

Pull-Ups

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Glen

For time:

• 30 Clean and jerk (135/95lbs)
• Run 1 mile
• 10 Rope climb
• Run 1 mile
• 100 Burpees

Grace

For Time

30 Clean-and-Jerks

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Griff

For time:

• Run 800 meters
• Run 400 meters backwards
• Run 800 meters
• Run 400 meters backwards

Helen

3 Rounds For Time

400 meter Run

21 Kettlebell Swings

12 Pull-Ups

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Isabel

For Time

30 Snatches

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Jackie

For Time

• 1000 m Row
• 50 Thrusters 45 lbs
• 30 Pull Ups

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Jason

• 100 Squats
• 5 Muscle-Ups
• 75 Squats
• 10 Muscle-Ups
• 50 Squats
• 15 Muscle-Ups
• 25 Squats
• 20 Muscle-Ups

JT

21-15-9 reps, for time:

• Handstand push-ups
• Ring dips
• Push-up

Karen

For Time

150 Wall Ball Shots

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Kelly

5 Rounds For Time

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Ball Shots (20/14 lb)

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Linda

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift

Bench Press

Clean

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Loredo

Six rounds of (for time):

• 24 Squats
• 24 Push-ups
• 24 Walking lunge steps
• Run 400 meters

Lynne

As Many Repetitions as Possible in 5 Rounds of:

• Max Bench Press (bodyweight)
• Max Pull-Ups

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Mary

AMRAP in 20 minutes

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

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Murph

For time:

1 mile Run (1600 mtrs)

100 pull ups

200 push ups

300 air squats

1 mile Run (1600 mtrs)

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Nancy

5 Rounds For Time

400 meter Run

15 Overhead Squats

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Nate

As many rounds as possible in 20 minutes:

• 2 Muscle-Ups
• 4 Handstand Push-Ups
• 8 2-Pood Kettlebell swings

Nicole

AMRAP in 20 minutes

400 meter Run

Max Pull-Ups

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Randy

75 Power Snatch – For time

Tommy V

• 21 Thruster
• 12 Rope Climb
• 15 Thruster
• 9 Rope Climb
• 9 Thruster
• 6 Rope Climb