The Bench­mark Girls

Angie

For Time:

* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats

Bar­bara

5 rounds for time:

* 20 Pull-ups
* 30 Push-ups
* 40 Sit-ups
* 50 Squats

Chelsea

Each min on the min for 30 min:

* 5 Pull-ups
* 10 Push-ups
* 15 Squats

Cindy

As many rounds as pos­si­ble in 20 min:

* 5 Pull-ups
* 10 Push-ups
* 15 Squats

Diane

21–15-9 reps, for time:

* Dead­lift 225 lbs
* Hand­stand push-ups

Eliz­a­beth

21–15-9 reps, for time:

* Clean 135 lbs
* Ring Dips

Fran

21–15-9 reps, for time:

* Thruster 95 lbs
* Pull-ups

Grace

30 reps for time:

* Clean and Jerk 135 lbs

Helen

3 rounds for time:

* 400 meter run
* 1.5 pood Ket­tle­bell swing x 21
* Pull-ups 12 reps

Isabel

30 reps for time:

* Snatch 135 pounds

Jackie

For time:

* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)

Karen

For time:

* Wall-ball 150 shots

Linda

(aka “3 bars of death”)

For Time:

10/9/8/7/6/5/4/3/2/1 rep

* Dead­lift 1 1/2 BW
* Bench BW
* Clean 3/4 BW

Mary

As many rounds as pos­si­ble in 20 min:

* 5 Hand­stand push-ups
* 10 1-legged squats
* 15 Pull-ups

Nancy

5 rounds for time:

* 400 meter run
* Over­head squat 95 lbs x 15

The New Girls

Annie

50–40-30–20 and 10 reps for time:

* Double-unders
* Sit-ups

Eva

5 rounds for time:

* Run 800 meters
* 2 pood KB swing, 30 reps
* 30 pullups

Kelly

Five rounds for time:

* Run 400 meters
* 30 box jump, 24 inch box
* 30 Wall ball shots, 20 pound ball

Lynne

5 rounds for max reps:

* Body­weight bench press (e.g., same amount on bar as you weigh)
* pullups

Nicole

As many rounds as pos­si­ble in 20 minutes:

* Run 400 meters
* Max rep Pull-ups

Note num­ber of pull-ups com­pleted for each round.

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