Beruflich Dokumente
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350 BENCHMARK WODS
May 18, 2017
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wodwell.com/wod/icon-4 wodwell.com/wod/gas-pedal
“DREAM
CRUSHER”
As Many Reps as Possible “JONAH LOMU” “HOPE FOR
in 10 Minutes in 10 KENYA”
For Time 1975 meter Run
minutes 6 Thrusters
11 Sandbag Ground-to- As Many Rounds as
(135/95 lbs)
Over-Shoulder (55/45 lbs) Possible in 12 minutes 50
9 Power Snatches (135/95
11 Thrusters (135/95 lbs) Air Squats
lbs)
11 Handstand Push-Ups 30 Push-Ups
12 Power Cleans (135/95
11 Hang Squat Cleans 15 Pull-Ups
lbs)
(135/95 lbs)
15 Pull-Ups
11 Chest-to-Bar Pull-Ups wodwell.com/wod/hope-for-kenya
18 American Kettlebell
11 Shoulder-to-Overhead
Swings (53/35 lbs)
(135/95 lbs)
21 Handstand Push-Ups
11 Back Squats (135/95 “IVAN THE
18 American Kettlebell
lbs) TERRIBLE”
Swings (53/35 lbs)
11 Power Cleans (135/95
15 Pull-Ups 5 Rounds For Time 90
lbs)
12 Power Cleans (135/95 Seconds Jump Rope
37 Wall Balls (20/14 lbs)
lbs) 50-40-30-20-10 Reps of:
40 Kettlebell Swings (1.5/1
9 Power Snatch (135/95 Lunges
Pood)
lbs) Push-Ups
6 Thrusters (135/95 lbs) wodwell.com/wod/jonah-lomu Sit-Ups
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wodwell.com/wod/linchpin-test-2
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350 BENCHMARK WODS
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“JERRY “MARATHON
“MADDIE”
SWINGER” MONDAY”
AMRAP in 16 minutes 4
For Time 30 Wall Ball Shots 5 Rounds for Time 4 Squat Squat Cleans (135/95 lbs)
(20/14 lbs) Clean-and-Jerks (185/135 11 Burpee Box Jump Overs
30 Kettlebell swings (2/1.5 lbs) (24/20 in)
pood) 15 Chest-to-Bar Pull-ups 20 Double-Unders
60 Box Jumps (24/20 in) 13 Burpee Lateral Jumps
30 Kettlebell Swings (2/1.5 wodwell.com/wod/maddie
pood) Then:
30 Wall Ball Shots (20/14 800 meter Run
lbs) “MARK 35”
wodwell.com/wod/marathon-
monday 7 Rounds For Time 5 Bench
wodwell.com/wod/jerry-swinger
Press (225/155 lbs)
5 Power Cleans (225/155
“MATHEUS” lbs)
“JONNY BOI”
35 Double-Unders
For Time 50 Sit-Ups AMRAP in 30 minutes From
21 Strict Pull-Ups 00:00-15:00 wodwell.com/wod/mark-35
21 Push Press (95/65 lbs) 5 Snatches (115/85 lbs)
400 meter Run 11 Wall Balls (20/16 lbs)
15 Strict Pull-Ups 14 Push-Ups “MCFLURRY”
15 Push Press (115/85 lbs)
For Time 400 meter Run
800 meter Run From 15:00-30:00
21 Cleans (185/135 lbs)
9 Strict Pull-Ups 7 Muscle-Ups
21 Pull-Ups
9 Push Press (135/105 lbs) 12 Burpees
400 meter Run
1 Mile Run 16 Double-Unders
15 Dumbbell Thrusters
50 Sit-Ups
wodwell.com/wod/matheus (50/35 lbs)
15 Pull-Ups
wodwell.com/wod/jonny-boi
400 meter Run
“MIAGI” 9 Cleans (185/135 lbs)
9 Pull-Ups
“L.A.G.” For Time 50 Deadlifts
400 meter Run
19 Rounds for Time With a (135/95 lbs)
Partner 50 Double Kettlebell wodwell.com/wod/mcflurry
2 Legless Rope Climbs Swings (24/16 kg)
6 Kettlebell Swings (2/1.5 50 Push-Ups
pood) 50 Clean-and-Jerks (135/95 “MIRACLE MILE”
16 GHD Sit-Ups lb)
For Time 400m Run
50 Pull-Ups
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Makers
20 Dumbbell Deadlifts Then, 55 Double Unders
30 Single-Arm Dumbbell
“RUN AND GET
Snatches (15 per side) wodwell.com/wod/rip-it-for-rup FRAN”
40 Single Overhead Lunges For Time 400m Run
(20 per side) 21 Thrusters (90/65 lbs)
50 Dumbbell Swings
“SATAN’S
21 Pull-Ups
WHISKERS” 400m Run
aka: "Dumbbell Hell" Pick 3 Rounds for Time 10 15 Thrusters (90/65 lbs)
your own weight; use same Chest-to-Bar Pull-Ups 15 Pull-Ups
dumbbells throughout. 10 Front Squats (165/115 400m Run
lbs) 9 Thrusters (90/65 lbs)
wodwell.com/wod/painstorm-xv
10 Burpees 9 Pull-Ups
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50 Floor Wipers
“SERENE” “THE FAUCET” 50 Kettlebell Clean-and-
For Time 1,000 meter Row 10 Rounds for Time (with a Press (1/.75 Pood)
Partner) 4 Legless Rope (Alternating Arms)
Then 4 Rounds of: Climbs 25 Pull-Ups
8 Front Squats (185/135 12 D-Ball Over Shoulders
lbs) (150/100 lb) The entire workout is 300
4 Shoulder-to-Overhead 24 Burpee Box Jumps reps.
(185/135 lbs) (24/20 in)
15 Pull-Ups wodwell.com/wod/the-300
One partner works at a
Then: time. Share the work as
43 Burpees needed. Complete all rope “THE GHOST”
1 mile Run climbs before moving on to 6 Rounds for Total Reps in
D-Balls, etc. 23 minutes 1 minute of
wodwell.com/wod/serene Rowing (for calories)
wodwell.com/wod/the-faucet 1 minute of Burpees
1 minute of Double-Unders
“STRUNG-OUT, 1 minute Rest
BACKWARDS, “THE TRIPLET”
As Many Rounds as Score is total reps after all
AND UPSIDE-
Possible (AMRAP) in 10 6 rounds, but the spirit of
DOWN FRAN” the workout is to try for as
minutes 6 Squat Cleans
For Time 1200 Meter Run (120 lbs/65 lbs) many reps as possible of
9 Pull-Ups 12 Pull-Ups each exercise, not just
9 Thrusters (95/65 lbs) 12 Double Unders total score.
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wodwell.com/wod/strung- wodwell.com/wod/twins
“WHAT’S YOUR
backwards-upside-fran
GAME PLAN?”
Establish a Max Weight for “VICTORIA”
“THANKSGIVING the Complex in 8 minutes
5 Rounds for Time 10
SAMPLER 2 Hang Squat Cleans
Thrusters (95/65 lbs)
PLATTER” 2 Shoulder-to-Overhead
14 Box Jumps (24/20 in)
For Time 5 Rounds of: 12 Sumo Deadlift High
Then:
5 Pull-Ups Pulls (95/65 lbs)
30 seconds Rest
10 Push-Ups 12 Burpees
90 seconds Max Bar
15 Air Squats 27 Kettlebell Swings (1.5/1
Muscle-Ups
pood)
Then, 4 Rounds of: Use the first eight minutes
wodwell.com/wod/victoria
8 Handstand Push-Ups to established the max
15 Kettlebell Swings weight for the complex
(athlete may not drop the
Then, 3 Rounds of: bar until all four reps of the
15 Box Jumps complex are completed).
15 Knees-to-Elbows After the 8 minute cap rest
or transition to the muscle-
Then, 2 rounds of: up bar in 30 seconds. Then
20 Wall-Balls perform max bar muscle-
30 Sit-Ups ups in 90 seconds.
wodwell.com/wod/thanksgiving-
sampler-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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lb)
wodwell.com/wod/the-540
“THE HATEFUL
EIGHT”
8 Rounds for Time 8 Push-
Ups
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-hateful-
eight
“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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May 18, 2017
Rest 2 minutes
wodwell.com/wod/three-wise-
men
“VOLKSWAGEN”
21-15-9 Reps, For Time
Bench Press (Bodyweight)
Pull-Ups
wodwell.com/wod/volkswagen
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THE HEROES
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wodwell.com/wod/bell “BONDY”
“B-1”
AMRAP in 20 minutes 6
3 Rounds for Time 400 Pull-Ups
“BOWEN” meter Run 11 Burpees
3 Rounds For Time 800 21 Kettlebell Swings (1.5/1 24 Sit-Ups
meter Run pood)
7 Deadlifts (275/185 lbs) 15 Knees-to-Elbow If you have a weight vest
10 Burpee Pull-Ups 9 Ring Dips wear it.
14 Single Arm Kettlebell
aka: "B-1 Australian Hero wodwell.com/wod/bondy
Thrusters (1.5/1 pood) (7
WOD"
each arm)
20 Box Jumps (24/20 in)
wodwell.com/wod/b-1 “BREHM”
wodwell.com/wod/bowen For Time 10 Rope Climbs
“BAZ” (15 ft)
20 Back Squats (225 lbs)
“BRIAN” AMRAP in 30 minutes 30 30 Handstand Push-Ups
Double-Unders 40 Calorie Row
3 Rounds For Time 5 Rope
8 Squat Cleans (155/110
Climb (15 ft)
lbs) wodwell.com/wod/brehm
25 Back Squat (185 lbs)
11 Hand Release Push-Ups
wodwell.com/wod/brian
wodwell.com/wod/baz “BULGER”
10 Rounds For Time 150
Meter Run
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21 Pull-Ups wodwell.com/wod/dg
“DAVO”
For Time 400 meter Run
wodwell.com/wod/erin
21 Thrusters (40/20 kg) “DVB”
400 meter Run
For Time 1 mile Run with
“FEEKS” 21 Pull-Ups
medicine ball (20/14 lbs)
400 meter Run
2-4-6-8-10-12-14-16 Reps 15 Sumo Deadlift High-
For Time 100 meter Shuttle Then 8 Rounds of:
Pulls (40/20 kg)
Sprint 10 Wall Ball Shots (20/14
400 meter Run
Dumbbell Clusters (65/45 lbs)
15 Ring Dips
lb) 1 Rope Climb (15 ft)
400 meter Run
800 meter Run with
9 Handstand Push-Ups
Start with 2 shuttle sprints medicine ball (20/14 lbs)
400 meter Run
and 2 dumbbell "clusters"
9 Overhead Squats (40/20
(squat clean into a Then 4 Rounds of:
kg)
thruster), then do 4 of 10 Wall Ball Shots (20/14
each, then 6, etc. until the lbs)
wodwell.com/wod/davo
round of 16 is completed. 1 Rope Climb (15 ft)
400 meter Run with
wodwell.com/wod/feeks medicine ball (20/14 lbs)
“DEVIL OF
RAMADI V2”
Then 2 Rounds of:
“FRANK 4 Rounds for Time (with a 10 Wall Ball Shots (20/14
BONOMO” Partner) 8 Man Makers lbs)
(50/35 lb) / Partner Plank 1 Rope Climb (15 ft)
For Time 30 Hang Squat
20 Deadlifts (275/205 lb) /
Cleans (155/105 lb)
Partner Wall Sit wodwell.com/wod/dvb
30 Pull-Ups
24 One-Arm Dumbbell
Thrusters (50/30 lb) /
wodwell.com/wod/frank-bonomo
Partner Scissor Kicks “FALKEL”
AMRAP in 25 minutes 8
“GAZA” Cash out:
Handstand Push-Ups
500 Double-Unders /
5 Rounds for Time 35 8 Box Jump (30/24 in)
Partner Rows
Kettlebell Swings (1.5/1 1 Rope Climb (15 ft)
pood) Partition the work as
wodwell.com/wod/falkel
30 Push-Ups needed but both partners
25 Pull-Ups must work at the same
20 Box Jumps (30/24 in) time. Partner A may not
1 mile Run start a rep until partner B
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12 Toes-to-Bar
9 Burpees “JARED”
“GLEN” 4 Rounds For Time 800
If you have a weight vest For Time 30 Clean-and-Jerk Meter Run
wear it. (135/95 lbs) 40 Pull-Ups
1 Mile Run 70 Push-Ups
wodwell.com/wod/jay 10 Rope Climb (15 ft)
1 Mile Run wodwell.com/wod/jared
100 Burpees
“JIMMY”
AMRAP in 30 minutes 5 wodwell.com/wod/glen “JENNIFER”
Deadlifts (120/90 kg) As Many Rounds as
7 Pull-Ups Possible (AMRAP) in 26
9 Push-Ups “HALL” minutes 10 Pull-Ups
5 Rounds for Time 3 Cleans 15 Kettlebell Swings (1.5/1
wodwell.com/wod/jimmy (225/155 lbs) Pood)
200 meter Sprint 20 Box Jumps (24/20 in)
20 Kettlebell Snatches
“JOSHIE” (1.5/1 pood) (10 each arm) wodwell.com/wod/jennifer
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wodwell.com/wod/hansen wodwell.com/wod/josh
“KEVIN”
3 Rounds for Time 32
Deadlifts (185/135 lbs) “HILDY” “KEN ZINK”
32 Hanging Hip Touches For Time 100 calorie Row 7 Rounds for Time 71
(alternating arms) 75 Thrusters (45/35 lb Double-Unders
800m Running Farmer barbell) 14 Deadlifts (135/95 lb)
Carry (15 lb dumbbells) 50 Pull-Ups 6 Hang Power Cleans
75 Wall Ball Shots (20/14 (135/95 lb)
"Hanging Hip Touch" lbs) 9 Front Squats (135/95 lb)
movement demo 100 calorie Row
wodwell.com/wod/zink
wodwell.com/wod/kevin If you’ve got a 20-lb. vest
or body armor, wear it.
“LEE”
“LEGION 8” wodwell.com/wod/hildy
5 Rounds For Time 400
8 Rounds For Time 8 Meter Run
Thrusters (75/55 lbs) 1 Deadlift (345/225 lbs)
8 Chest-to-Bar Pull-Ups “HOTSHOTS 19” 3 Squat Clean (185/135
8 Clapping Push-Ups 6 Rounds For Time 30 Air lbs)
8 Power Snatches (75/55 Squats 5 Push Jerk (185/135 lbs)
lbs) 19 Power Cleans (135/95 3 Muscle-Ups
8 Knees-to-Elbows lbs) 1 Rope Climb (15 ft)
8 Sumo Deadlift High-Pulls 7 Strict Pull-Ups
(75/55 lbs) 400 meter Run wodwell.com/wod/lee
8 Handstand Push-Ups
8 Toes-to-Bar wodwell.com/wod/hotshots-19
“LUKE”
Then 800 meter Run For Time 400 meter Run
“JAIME L. 15 Clean and Jerks
wodwell.com/wod/legion-8 CAMPBELL” (155/105 lbs)
AMRAP in 25 minutes 7 400 meter Run
Deadlifts (185/135 lbs) 30 Toes-to-Bars
“LUMBERJACK
6 Kettlebell Swings (53/35 400 meter Run
20” lbs) 45 Wall Ball Shots (20/14
For Time 20 Deadlifts 7 Barbell Hack Squats lbs)
(275/185 lbs) (185/155 lbs) 400 meter Run
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May 18, 2017
400 Meter Run 6 Plate Sit-Ups (45/25 lbs) 45 Kettlebell Swings (1.5/1
20 Kettlebell Swings (2/1.5 pood)
pood) Perform 1 Burpee at the 400 meter Run
400 Meter Run top of every minute 30 Ring Dips
20 Overhead Squats 400 meter Run
(115/75 lbs) Hack squat demo 15 Weighted Lunge Steps
400 Meter Run (155/105 lbs)
20 Burpees wodwell.com/wod/jaime-l- 400 meter Run
campbell
400 Meter Run
20 Chest-to-Bar Pull-Ups wodwell.com/wod/luke
400 Meter Run
“JBO”
20 Box Jumps (24/20 in)
400 Meter Run As Many Rounds as “MANUEL”
20 Dumbbell Squat Cleans Possible in 28 minutes 9 5 Rounds for Reps in 50
(45/35 lbs) Overhead Squats (115/75 minutes 3 minutes of Max
400 Meter Run lbs) Rope Climbs
1 Legless Rope Climb (15 ft 2 minutes of Max Air
wodwell.com/wod/lumberjack-20 rope, from seated position) Squats
12 Bench Presses (115/75 2 minutes of Max Push-Ups
lbs) 3 minutes to Run 400
“MARCO” meters
wodwell.com/wod/jbo
3 Rounds for Time 21 Pull-
Ups Wear a weight vest or body
15 Handstand Push-Ups armor.
“JORDAN”
9 Thrusters (135/95 lbs)
For Time 100 Kettlebell After the run, rest for the
wodwell.com/wod/marco Swings (24/16 kg) remainder of the 3 minutes
100 Sit-Ups before beginning the next
100 Air Squats round.
“MCCLUSKEY” 100 Push-Ups
wodwell.com/wod/manuel
3 Rounds For TIme 9
wodwell.com/wod/jordan
Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
“MATT B.”
“JUSTIN” 5 Rounds For Time 5
800 Meter Run
30-20-10 Reps for Time Burpees
If you've got a twenty Back Squats (Bodyweight) 10 Chest-to-Bar Pull-Ups
pound vest or body armor, Bench Presses 20 Wall Ball Shots (20/14
wear it. (Bodyweight) lbs)
Strict Pull-Ups 30 Push-Ups
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May 18, 2017
wodwell.com/wod/matt-b
“MOORE” “KP”
As Many Rounds as For Time 1000 meter Row
Possible (AMRAP) in 20 30 Pull-Ups “MOON”
minutes 1 Rope Climb (15 30 Thrusters (40/30 kg) 7 Rounds For Time 10
ft) 1000 meter Run Hang Split Snatch, Right
400 Meter Run Arm (40 lbs)
Max Reps Handstand Push- wodwell.com/wod/kp 1 Rope Climb (15 ft)
Ups 10 Hang Split Snatch, Left
Arm (40 lbs)
wodwell.com/wod/moore “LIAM” 1 Rope Climb (15 ft)
For Time 800 meter Run
(with 45 lb Plate) Alternate feet in the split
“MURPH” 100 Toes-to-Bars snatch sets
For Time 1 Mile Run 50 Front Squats (155/105
wodwell.com/wod/moon
100 Pull-Ups lb)
200 Push-Ups 10 Rope Climbs (15 ft)
300 Air Squats 800 meter Run (with 45 lb
1 Mile Run Plate)
“MOSZER”
9 Rounds for Time 300
Partition the Pull-Ups, Partition the toes-to-bars, meter Run
Push-Ups, and Squats as front squats and rope 6 Air Squats
needed. Start and finish climbs as needed. Start 6 Pull-Ups
with a Mile run. If you've and finish with the run. 6 Box Jumps (20/24 in)
got a 20 pound vest or 6 Burpees
body armor, wear it. wodwell.com/wod/liam 6 Sit-Ups
6 Lunges
wodwell.com/wod/murph 6 Russian Kettlebell Swings
“MAGPIE” (53/35 lbs)
3 Rounds For Time 800
“NICKMAN” meter Run If you have a weight vest,
10 Rounds For Time 200 20 Knees-to-Elbows wear it.
meter Farmers Carry (55 lb 30 Kettlebell Swings (24/16
dumbbells) kg) wodwell.com/wod/moszer
10 Weighted Pull-Ups (35 40 Sumo Deadlift High-
lbs) Pulls (40/30 kg)
20 Dumbbell Power
Snatches (55 lbs) wodwell.com/wod/magpie
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in) 15 Push-Ups
“SEVERIN” 3 minutes Rest 100 meter Sprint
For Time 50 Strict Pull-Ups
100 Hand-Release Push- Time each round. Score is Then, 5 minutes to find a
Ups total time for all seven 1-rep-max Partner Deadlift
5k Run rounds, including rest.
For the AMRAP, have one
If you've got a 20 pound wodwell.com/wod/paul-2 partner work while the
vest or body armor, wear other rests, switching after
it. a full round is completed. If
“RAHOI” you're performing without
wodwell.com/wod/severin As Many Rounds as a partner, rest 60 seconds
Possible (AMRAP) in 12 between each round, and
minutes 12 Box Jumps (24 find a regular 1-rep-max
“SMYKOWSKI” in/20 in) deadlift.
For Time 6k Run 6 Thrusters (95 lbs/65 lbs)
60 Burpee Pull-Ups 6 Bar-Facing Burpees wodwell.com/wod/scooter
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350 BENCHMARK WODS
May 18, 2017
“SCHMALLS” wodwell.com/wod/sisson
“THE SEVEN” For Time 800 Meter Run
7 Rounds For Time 7
Handstand Push-Ups Then 2 Rounds of: “STEPHEN”
7 Thrusters (135/95 lbs) 50 Burpees 30-25-20-15-10-5 Reps, For
7 Knees-to-Elbows 40 Pull-ups Time GHD Sit-Ups
7 Deadlifts (245/165 lbs) 30 Pistols Back Extensions
7 Burpees 20 Kettlebell Swings (1.5/1 Knees-to-Elbows
7 Kettlebell Swings (2/1.5 pood) Romanian Deadlifts (95
pood) 10 Handstand Push-Ups lbs)
7 Pull-Ups
Then 800 Meter Run wodwell.com/wod/stephen
aka: "The CIA Seven"
wodwell.com/wod/schmalls
wodwell.com/wod/the-seven “T.J.”
For Time 10 Bench Presses
“SEAN” (185/135 lbs)
“TILLMAN” 10 Rounds For Time 11 10 Strict Pull-Ups
7 Rounds For Time 7 Chest-to-Bar Pull-Ups Max Thrusters (135/95 lbs)
Deadlifts (315/205 lbs) 22 Front Squat (75 lbs)
200 meter Sprint Repeat until you have
15 Pull Ups wodwell.com/wod/sean completed 100 Thrusters.
45 seconds Rest
wodwell.com/wod/t-j
wodwell.com/wod/tillman “SGT. MICHAEL
SMITH”
“THE LEGEND”
“TOMMY V” For Time 1960 meter Row
For Time 4 Pistols
For Time 21 Thrusters Then 10 Rounds of: 25 Kettlebell Swings (54/35
(115/75 lbs) 8 Wall Ball Shots (20/14 lbs)
12 Rope Climbs (15 ft) lbs) 50 Push-Ups
15 Thrusters (115/75 lbs) 27 Double-Unders 75 Pull-Ups
9 Rope Climbs (15 ft) 7 Push-Ups 50 Push-Ups
9 Thrusters (115/75 lbs)
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wodwell.com/wod/walsh
“SWASEY” “TOM”
For Time 32 Chest-to-Bar As Many Rounds as
“WES” Pull-Ups Possible (AMRAP) in 25
32 Wall Balls (20/14 lbs) minutes 7 Muscle-Ups
For Time 800 meter Run
32 Cleans (135/85 lbs) 11 Thrusters (155/105 lbs)
(with 25/15 lb Plate)
3.2 mile Run 14 Toes-to-Bar
Then:
wodwell.com/wod/swasey
14 Rounds of: wodwell.com/wod/tom
5 Strict Pull-Ups
4 Burpee Box Jumps (24/20
“THE DON” “TULLY”
in)
3 Cleans (185/135 lb) For Time 66 Deadlifts 4 Rounds For Time 200
(110/75 lbs) Meter Swim
Then: 66 Box Jump (24/20 in) 23 Dumbell Squat Cleans
800 meter Run (with 25/15 66 Kettlebell swings (1.5/1 (40 lbs)
lb Plate) pood)
66 Knees-to-Elbows wodwell.com/wod/tully
66 Sit-Ups
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wodwell.com/wod/wes 66 Pull-Ups
66 Thruster (55/35 lbs) “VIOLA”
66 Wall Ball Shots (20/14 AMRAP in 25 minutes 3, 6,
“WHITTEN” lbs) 9, 12, 15, 18 Reps and so
5 Rounds For Time 22 66 Burpees on
Kettlebell Swings (2/1.5 66 Double-Unders Thrusters (95 lbs/65 lbs)
pood) Pull-ups
22 Box Jumps (24/20 in) wodwell.com/wod/the-don Over the Bar Burpees
400m Run
22 Burpees wodwell.com/wod/viola
22 Wall Ball Shots (20/14 “THOMPSON”
lbs) 10 Rounds For Time 1
Rope Climb (15 ft) “WEIJDT”
wodwell.com/wod/whitten 29 Back Squats (95 lbs) 5 Rounds for Time 19
10 Meter Barbell Farmer Chest-to-Bar Pull-Ups
Carry (135 lbs) 12 Box Jumps (30/24 in)
“WOEHLKE” 8 Squat Cleans (165/100
3 Rounds, Each for Time 4 Begin the Rope Climbs lbs)
Jerks (185/135 lbs) seated on the floor.
5 Front Squats (185/135 wodwell.com/wod/weijdt
wodwell.com/wod/thompson
lbs)
6 Power Cleans (185/135
lbs) “WHITE”
40 Pull-Ups
“TK” 5 Rounds For TIme 3 Rope
50 Push-Ups As Many Rounds as Climbs (15 ft)
60 Sit-Ups Possible (AMRAP) in 20 10 Toes-to-Bar
minutes 8 Strict Pull-Ups 21 Overhead Walking
3 minutes Rest between 8 Box Jumps (36 in) Lunges (45 lb plate)
rounds 12 Kettlebell Swings (2 400 meter Run
pood)
wodwell.com/wod/woehlke "White" was the first
wodwell.com/wod/tk female Hero WOD,
published on CrossFit.com
“ZEMBIEC” in 2011. The next was
5 Rounds for Time 11 Back
“TREVOR” "Jenny," published in 2014.
Squats (185/135 lbs) For Time (Team of Four)
300 Pull-Ups wodwell.com/wod/white
7 Burpee Pull-Ups (Strict)
400 meter Run 400 Push-Ups
500 Sit-Ups
During each burpee pull-up 600 Air Squats
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wodwell.com/wod/trevor
“YETI”
For Time 25 Pull-Ups
“VIJAY” 10 Muscle-Ups
1.5 mile Run
50-40-30-20-10 Reps for
10 Muscle-Ups
Time Burpee Pull-Ups
25 Pull-Ups
Sit-Ups
wodwell.com/wod/yeti
wodwell.com/wod/vijay
“WEAVER”
4 Round For Time 10 L-
Pull-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)
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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
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wodwell.com/wod/zimmerman
QUALIFIERS
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hand, Burpee box jump “OPEN 17.2” line. At Go, they move to
and Muscle-up. the rower and row 20
AMRAP in 12 minutes 2
calories. They then move
Rounds of:
wodwell.com/wod/regionals-12-6 through each element,
50 ft Dumbbell Walking
completing all reps before
Lunges (50/35 lb)
moving on. The overhead
“REGIONALS 16 Toe-to-Bars
walking lunges are 50 feet
8 Dumbbell Power Cleans
13.6” (50/35 lb)
out and 50 feet back. The
For Time 100 Double sprint is 50 feet out, 50
Then, 2 Rounds of:
Unders feet back, 50 feet out to
50 ft Dumbbell Walking
50 Handstand Push-Ups the finish line. There is a
Lunges (50/35 lb)
40 Toes-to-Bars 20min time cap. If an
16 Bar Muscle-Ups
30 Shoulder-to-Overheads athlete cannot finish in the
8 Dumbbell Power Cleans
with Axle (160/100 lbs) time cap, their result is the
(50/35 lb)
90 foot Walking Lunges time cap plus a one second
with Axle (160/100 lbs) For the dumbbell walking penalty for each rep not
lunges, dumbbells must be completed.
Time Cap: 15 minutes in front rack position. After
wodwell.com/wod/regionals-11-6
25 ft, athlete will walk back
For this event, the athlete to the starting line. Right
begins on the starting mat. after this workout is
At the call of "3-2-1 … Go!"
“REGIONALS
announced we live
the athlete moves off their streamed on YouTube 12.5”
mat and performs double- two athletes from the Snatch Ladder 1 Snatch
unders. Once 100 double- NorCal region who gave it (155/105 lb)
unders are completed, the a go (video is below). 1 Snatch (165/115 lb)
athlete will proceed under Subscribe on YouTube to 1 Snatch (175/125 lb)
the wall and perform 50 be notified when we 1 Snatch (185/130 lb)
handstand push-ups. Then, publish a version with the 1 Snatch (195/135 lb)
the athlete will move to athletes giving their 1 Snatch (205/140 lb)
the pull-up bar and thoughts on the workout. 1 Snatch (215/145 lb)
perform 40 toes-to-bar. 1 Snatch (225/150 lb)
The athlete will then move wodwell.com/wod/open-17-2 1 Snatch (235/155 lb)
to the axle, pick up the 1 Snatch (245/160 lb)
weight, and begin the 1 Snatch (255/165 lb)
shoulder-to-overhead, “REGIONALS 1 Snatch (265/170 lb)
advancing forward after 11.4” 1 Snatch (275/175 lb)
each 10 repetitions. Once 1 Snatch (285/180 lb)
For Time 100 Pull-Ups
the 30th rep is completed, 1 Snatch (295/185 lb)
100 Kettlebell Swings
the athlete will begin
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wodwell.com/wod/wza-online-
challenge-17-5
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THE GIRLS
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wodwell.com/wod/jackie wodwell.com/wod/heavy-fran
“MARY”
As Many Rounds as
“LYNNE” “LOLA” Possible (AMRAP) in 20
minutes 5 Handstand
5 Rounds for Max Reps 5 Rounds For Time 30
Push-Ups
Bench Press (BW) Double Unders
10 Pistols (alternating legs)
Pull-Ups 20 Knees-to-Elbows
15 Pull-Ups
10 Handstand Push-Ups
wodwell.com/wod/lynne
Variants include Easy
wodwell.com/wod/lola
Mary, Special Mary and
“MARY XXX” Mary XXX. See also: Cindy,
Cindy XXX, Chelsea,
As Many Reps as Possible “MAGGIE”
Candy, Maggie.
in 20 minutes 10 5 Rounds for Time 20
Handstand Push-Ups Handstand Push-Ups wodwell.com/wod/mary
20 Pistols (alternating legs) 40 Pull-Ups
30 Pull-Ups 60 Pistols (Alternating
15 Handstand Push-Ups Legs) “SPECIAL
30 Pistols (alternating legs)
MARY”
45 Pull-Ups Related
20 Handstand Push-Ups variants: Candy, Cindy, For Time 5 Handstand
40 Pistols (alternating legs) Chelsea, Mary Push-Ups
60 Pull-Ups 10 Pistols (Alternating
25 Handstand Push-Ups wodwell.com/wod/maggie Legs)
50 Pistols (alternating legs) 15 Pull-Ups
75 Pull-Ups 10 Handstand Push-Ups
30 Handstand Push-Ups “NICOLE” 20 Pistols (Alternating
60 Pistols (alternating legs) Legs)
AMRAP in 20 minutes 400
90 Pull-Ups 30 Pull-Ups
Meter Run
15 Handstand Push-Ups
Max Pull-Ups
This is a variant of Mary. 30 Pistols (Alternating
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