1526 BENCHMARK
WODS
March 18, 2019
BENCHMARKS & TRIBUTES
“1 OCTOBER”
For Time From 0:00-10:00,
perform:
91 Burpees Over the Bar
Rest in the remaining time.
From 10:01-20:00,
perform:
58 Thrusters (95/65 lb)
Each time you break the
thrusters add 20/10 lb in
your bar.
wodwell.com/wod/1-october
“1775”
AMRAP in 60 minutes 17
Power Cleans (135/95 lb)
75 Air Squats
At the end of each round,
unload the barbell and
carry it 200 meters away.
Return to the plates and
then carry one forward to
the barbell. Retrieve the
second plate, carry it
forward and reload the
barbell for the next round.
wodwell.com/wod/1775
page 1 of 299
“12 DAYS OF
CHRISTMAS”
For Time 1 Sumo Deadlift
High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55
lb)
6 Kettlebell Swings (53/35
lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking
Lunges (45/25 lb Plate)
Like the song the “12 Days
of Christmas," complete
each exercise in ascending
order then work back down
to 1, adding one exercise
per round. Like this: 1,
then 2-1, then 3-2-1, then
4-3-2-1, etc. - all the way
to 12-11-10-9-8-7-6-5-4-3-
2-1 - for a total of 364
reps.
wodwell.com/wod/12-days-
christmas
“12/31 (NEW
YEAR’S EVE)”
For Time 31 Push Press
(75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-
Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Double-Unders must be
unbroken. If athlete trips
before completing 31, start
the Double-Unders over.
wodwell.com/wod/12-31
“18.0”
21-15-9 Reps for Time of:
Dumbbell Snatches (50/35
lb)
Over-Dumbbell Burpees
The prescribed (Rx) version
1526 BENCHMARK
WODS
March 18, 2019
“19 S-MX”
For Time 19 D-Ball Squats
(80/60 lb)
9 Cleans (165/115 lb)
17 Chest-to-Bar Pull-Ups
85 calorie Air Bike
13 Deadlifts (185/130 lb)
14 Burpees Over the Bar
40 Alternating Dumbbell
Snatches (50/35 lb)
Wear a weight vest (20/14
lb)
wodwell.com/wod/19-s-mx
“30 MUSCLE-
UPS”
For Time 30 Muscle-Ups
Each athlete will have
one set of rings and will
complete 30 muscle-ups.
In the 2018 CrossFit
Games the time cap for
this workout was 5
minutes. Scaling Although
this workout will be very
short for advanced
athletes, beginner and
intermediate athletes
should not worry about
finishing quickly. Instead,
scaling athletes should
pick a modification that
offers an opportunity to
practice the muscle-up and
improve strength and skill.
page 2 of 299
“1776”
4 Rounds For Time 17
Overhead Walking Lunges
(45/25 lb Plate)
7 Ring Dips
6 Thrusters (135/95 lb)
wodwell.com/wod/1776
“21-15-9
COMPLEX”
For Time 8 Deadlifts
(155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lb)
5 Cleans (155/105 lb)
4 Snatches (155/105 lb)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lb)
3 Cleans (155/105 lb)
2 Snatches (155/105 lb)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Athlete will perform 21
reps (8+7+6=21) of
Deadlift/Clean/Snatch then
Pull-Ups/Chest-to-Bar Pull-
Ups/Bar Muscle-Ups; then
of the workout requires
athletes to hop the feet
back, then up (both feet
together) for each burpee.
Step-ups and step-backs
are not allowed except as
a scaled version. If
transferring the dumbbell
from one hand to the other
in mid air, the transfer
must happen below eye-
level.
wodwell.com/wod/18-0
“22”
AMRAP in 22 minutes 22
Wall Ball Shots (20/14 lb)
22 Power Snatches (75/55
lb)
22 Box Jumps (24/20 in)
22 Push Presses (75/55 lb)
22 calorie Row
wodwell.com/wod/22
“32”
4 Rounds for Time 4 Rope
Climbs (15 ft)
9 Wall Ball Sit-Ups (20/14
lb, 5 ft target)
12 Thrusters (100/70 lb)
400 meter Weighted Run*
Round 1 Run with two
25/15 lb plates
Round 2 Run with 45/35 lb
bar
1526 BENCHMARK
WODS
March 18, 2019
If you’re currently nowhere
near a muscle-up, work on
a pulling exercise and a
pushing exercise.
Intermediate Option
Complete as many muscle-
ups as possible in 15
minutes. Then, Complete
as many rounds as
possible in 5 minutes of: 5
strict pull-ups 5 ring dips
Beginner Option
Complete as many rounds
as possible in 15 minutes
of: 5 ring rows, using a
false grip 5 jumping dips,
slowing the descent
wodwell.com/wod/30-muscle-ups
“343 TRIBUTE”
AMRAP in 20 minutes 3
Muscle-Ups
4 Power Cleans (225/135
lb)
3 Front Squats (225/135 lb)
wodwell.com/wod/343-tribute
“7/7”
For Time with a Running
Clock 0:00-1:00 Rest in
silence
1:00-2:00 7 Squat Cleans
(50/35 kg)
2:00-3:00 7 Strict Presses
(50/35 kg)
3:00-4:00 5 Overhead
page 3 of 299
15 reps (6+5+4=15); then
9 reps (4+3+2=9).
wodwell.com/wod/21-15-9-
complex
“300 (CT)”
10 Rounds for Time 5 Strict
Chest-to-Bar Pull-Ups
10 “X” Dumbbell
Movement (70/50 lb)
15 GHD Sit-Ups
Round 1 – Dumbbell Push
Press
Round 2 – Dumbbell
Burpees
Round 3 – Dumbbell Power
Cleans
Round 4 – Dumbbell Bench
Press
Round 5 – Dumbbell Lunge
Steps
Round 6 – Dumbbell Front
Squats
Round 7 – Dumbbell Bent
Over Rows
Round 8 – Alternating
Dumbbell Snatches
Round 9 – Dumbbell
Deadlifts
Round 10 – Dumbbell
Thrusters
wodwell.com/wod/300
“666”
6 Rounds For Time 6 Front
Round 3 Run with two
25/15 lb plates
Round 4 Run with 45/35 lb
bar
Start with the bar and
plates assembled. Each
round for the run athlete
must disassemble the bar
and plates and run with the
specified item(s) for the
400 meter run/carry. After
completing each of the 4
rounds the bar and plates
must be reassembled.
Athlete must then finish on
top of a 24” plyo box to
stop the clock.
wodwell.com/wod/32
“7/4/1776”
7 Rounds For Time 4 Bench
Presses (245/165 lb)
17 Hip Extensions
Cash Out: 76 calorie Row
wodwell.com/wod/741776
“ADDERALL”
AMRAP in 27 minutes From
0:00-10:00:
1 mile Run
Max Clean-and-Jerks
(135/95 lb)
Rest from 10:00-13:00
1526 BENCHMARK
WODS
March 18, 2019
Squats (50/35 kg)
4:00-7:00 52 Pull-Ups
Starting at 7:00:
1 mile Run
Start the workout with 1
minute of silence for those
killed. Athlete has the
specified amount of time to
complete each block of
work. Athlete must move
on to the next movement
at the time indicated. Once
each block of work is
completed, rest until the
next one starts. For any
reps not completed in the
allotted block of time,
subtract them from your
time score (eg: 14:23 -6
Reps).
wodwell.com/wod/77
“ADONIS”
21-15-9 Reps for Time of:
Pull-Ups
Ring Dips
Back Squats (135/95 lb)
Start each round with a
600 meter Run
Perform back squats from
a rack.
wodwell.com/wod/adonis
page 4 of 299
Squats (50 kg)
6 Pull-Ups
6 Bench Presses (80 kg)
6 Deadlifts (80 kg)
6 Barbell Rows (60 kg)
6 Shoulder-to-Overheads
(30 kg)
wodwell.com/wod/666
“9/11 TRIBUTE”
For Time 2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115
lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5
pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
Athletes may start with
Row and end with Run, or
start with Run and end
with Row.
wodwell.com/wod/911-tribute-
wod
“AIR FORCE”
For Time 20 Thrusters
(95/65 lbs)
20 Sumo Deadlift High-
Pulls (95/65 lbs)
From 13:00-20:00:
800 meter Run
Max Power Snatches
(115/80 lb)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)
In this benchmark workout,
athletes are working with
several different windows
of time. In the first 10
minute window, athletes
will complete a 1 mile run
(with an 8:30 time cap - if
athletes best mile is above
an 8:30, the mile run can
be shortened to 1200
meters to allow for
sufficient time on the
barbell). Following the mile
run, they will complete as
man clean and jerks as
possible with the
remaining time. Athletes
will then rest for 3 minutes
before completing the next
7 minute window. During
this window, they will
complete an 800 meter run
and max power snatches in
the remaining time.
Following another 3 minute
rest, they will have 4
minutes to complete a 400
meter run and max
thrusters in remaining
1526 BENCHMARK
WODS
March 18, 2019

20 Push Jerks (95/65 lbs) time. The three barbell

“ALWAYS
REMEMBERED”
For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes
(135/95 lb)
Cash-Out:
2977 meter Row
One "Bear Complex"
consists of the following: 1
Power Clean, 1 Front
Squat, 1 Push Press, 1
Back Squat, and 1 Push
Press. One athlete works at
a time. Partition the work
between partners as
needed. Rows bookend the
four rounds.
wodwell.com/wod/always-
remembered
“ANGELA”
For Time 48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lb)
16 Deadlifts (155/105 lb)
600 meter Run
Then:
20 Overhead Squats (95/65
lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of
each minute
Do 4 burpees every
minute, including at the
start of the WOD, before
continuing the barbell
work. Athlete is allowed to
move to the next barbell
skill once an he/she has
completed all 20 reps of
the previous barbell
movement. Athlete is
allowed to move to the
next barbell skill once an
he/she has completed all
20 reps of the previous
movement. If the minute
clock beeps during a
repetition the athlete will
complete their rep and
then start their 4 burpees.
wodwell.com/wod/air-force
“AMBAP”
AMRAP (with a Partner) in
5 minutes As Many
Burpees As Possible
(alternating)
Partners cannot go at the
same time. Partner A must
wait for Partner B to finish
movement are the scores,
all scored separately.
Athletes should change out
weight and record scores
up during rest periods.
Immediate transitions to
the barbell is the most
important part of this
workout. To accomplish
this, finding something
close to a 2 mile race pace
will allow athletes to start
knocking out reps when
they get in the door.
Seconds are lost getting
water or chalking up if the
runs are pushed too hard.
When athletes are on the
first two barbells, small
sets or fast singles are
most likely the best option.
Similar to Grace and Isabel
in the past few weeks,
whatever keeps athletes
moving forward is the best
option. Finding a pace that
we won’t slow down on will
allow for the best score on
each round. Due to the
nature of the thrusters,
holding on for a couple
larger sets will minimize
the amount of transitions
and time the bar is on the
floor. Scaling: Weight on
the barbells should be
something that athletes
could complete at least
15+ reps unbroken when

page 5 of 299
1526 BENCHMARK
WODS
March 18, 2019

48 Sit-Ups their burpee before fresh.

wodwell.com/wod/angela
“ANNIE, ARE
YOU OK?”
21-15-9 Reps for Time Row
(calories)
Thrusters (65/45 lb)
Medicine Ball Cleans
(20/14 lb)
Sumo Deadlift High-Pulls
(65/45 lb)
Wall Balls (20/14 lb)
Burpees
wodwell.com/wod/annie-ok
starting their own. A
completed burpee ends wodwell.com/wod/adderall
with a clap overhead.
Partner B cannot begin
dropping for their burpee “ALEXANDER
until Partner A fully LOPEZ”
extends and claps at the 3 Rounds for Time 40
top. Burpees
30 Kettlebell Swings (55/35
wodwell.com/wod/ambap-many-
burpees-possible
lb)
20 Box Jumps (24/20 in)
10 Pull-Ups
“ANGRY JACKIE”
Buy In and Cash Out with:
For Time 2000 meter Row
1 mile Run
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups wodwell.com/wod/alexander-
lopez
wodwell.com/wod/angry-jackie

“ARMBLASTER
2000” “AMERICAN
“ARIANA” DREAM”
AMRAP in 8 minutes 12 3 Rounds for Time 10
Ring Dips AMRAP in 20 minutes
Deadlifts (225/155 lb)
10 Strict Presses (20/15 kg Ascending Ladder of:
21 Wall Ball Shots (20/14
bar) Power Cleans (200/140 lb)
lb)
8 Thrusters (20/15 kg bar) Muscle-Ups
20 calorie Row
6 Push-Ups 14 Overhead Squats
4 Kettlebell Sumo Deadlift Start with one rep of each
(135/95 lb) movement in the first
High-Pulls (24/20 kg) 19 Toes-to-Bars minute. Add one rep of
wodwell.com/wod/armblaster- each per round (1,1; 2,2;
wodwell.com/wod/ariana
2000 3,3; 4,4; etc...). Score is
the number of rounds
completed; tie-breaker is
“ASSAULT “ARMISTICE”
the time the final round is
AMRAP in 11 minutes 11 completed.
BASELINE”
Power Cleans (135/95 lb)
For Time 60 calorie Assault 11 Burpees Over the Bar wodwell.com/wod/american-
Air Bike 19 Deadlifts (135/95 lb) dream

page 6 of 299
1526 BENCHMARK
WODS
March 18, 2019

50 Air Squats 18 Pull-Ups

40 AbMat Sit-Ups “ANGUS”
30 Push-Ups wodwell.com/wod/armistice 3 Rounds for Time 10
20 Pull-Ups Thrusters (135/95 lb)
10 Burpees 12 Pull-Ups
“ASSAULT 25 Burpees
wodwell.com/wod/assault- BURNOUT”
baseline wodwell.com/wod/angus
10 Rounds for Time 5
Kettlebell Thrusters (85/53
“ASSAULT MAN lb)
“ARMANDO”
10 Kettlebell Sumo Deadlift
EATER” 21-15-9-6-3 Reps for Time
High-Pulls (85/53 lb)
For Time Round 1: 5 Burpee Box Jumps (30/24 Power Cleans (165/115 lb)
100 Single-Unders in) Box Jumps (24/20 in)
75 Ground-to-Overheads 10 calorie Assault Air Bike Pull-Ups
(35/25 lb)
50 calorie Assault Air Bike wodwell.com/wod/assault- wodwell.com/wod/armando
30 Russian Twists (20/15 burnout
lb)
20 Deadlifts (bodyweight) “ARTIE
“ATLAS” STEVENS”
Round 2: 5 Rounds for Time 30 AMRAP (with a Partner) in
80 Single-Unders American Kettlebell Swings 29 minutes 5 Rounds of:
60 Ground-to-Overheads (24/16kg) Minute 1: Wall Ball Shots
(35/25 lb) 20 Pull-Ups (20/14 lb)
40 calorie Assault Air Bike 10 meter Handstand Walk Minute 2: Toes-to-Bars
24 Russian Twists (20/15 Minute 3: Box Jumps
lb) wodwell.com/wod/atlas (24/20 in)
16 Deadlifts (bodyweight) Minute 4: Push Presses
(75/55 lb)
Round 3: “BAD KARMA” Minute 5: Row (calories)
60 Single-Unders For Time 50-40-30-20-10 Minute 6: Rest
45 Ground-to-Overheads reps of Barbell Curls (45/35
(35/25 lb) lb) Partners switch every :30
30 calorie Assault Air Bike 10-20-30-40-50 reps of seconds
18 Russian Twists (20/15 Kettlebell Swings (1.5/1
lb) pood) Teams of 2 complete all
12 Deadlifts (bodyweight) five rounds together, with
Alternate movements. the first partner
Round 4: Start with 50 reps of

page 7 of 299
1526 BENCHMARK
WODS
March 18, 2019

40 Single-Unders Barbell Curls, then move to accumulating as many

30 Ground-to-Overheads
(35/25 lb)
20 calorie Assault Air Bike
12 Russian Twists (20/15
lb)
8 Deadlifts (bodyweight)
Round 5:
20 Single-Unders
15 Ground-to-Overheads
(35/25 lb)
10 calorie Assault Air Bike
6 Russian Twists (20/15 lb)
4 Deadlifts (bodyweight)
wodwell.com/wod/assault-man-
eater
“BAD ASS
ANGEL”
For Time: "Fly High 22"
AMRAP in 13 minutes:
22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Ball Shots (20/14
lb)
22 Toes-to-Bars
9 minutes Rest
Then, "Amanda"
9-7-5 Reps of:
Ring Muscle-Ups
Squat Snatches (135/95 lb)
Complete the first part of
the workout (the memorial
WOD "Fly High 22") then
the 10 Kettlebell Swings,
then 40 Barbell Curls and
20 Kettlebell Swings, and
so on.
wodwell.com/wod/bad-karma
“BAMF V3”
For Time 21 Pull-Ups
15 Chest-to-Bar Pull-Ups
9 Bar Muscle-Ups
wodwell.com/wod/bamf-v3
“BASELINE”
For time 500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
aka: "CrossFit Baseline."
CrossFit recommends you
re-test this every 3
months. One variant of this
WOD substitutes the 500m
Row with a 400m Run.
Times should be
comparable either way.
wodwell.com/wod/baseline
“BEAST 12”
For Time 25 Walking
Lunges
20 Pull-Ups
reps as possible in :30
seconds, then switching to
the second partner
who then also completes
as many repetitions as
possible in the remaining
:30 seconds. Score is total
reps as a team.
wodwell.com/wod/artie-stevens
“ASSAULT MAD
BALL”
AMRAP in 20 minutes 10
Medicine Ball Cleans
(20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16
lb)
10 Pull-Ups
10 calorie Assault Air Bike
wodwell.com/wod/assault-mad-
ball
“AXEL”
6 Rounds for Time 9 Box
Jumps (24/20 in)
11 Sit-Ups
12 Wall Ball Shots (20/14
lb)
Starting at 1:00, perform 1
Burpee at the top of each
minute

page 8 of 299
1526 BENCHMARK
WODS
March 18, 2019
rest nine minutes before
performing the CrossFit
benchmark WOD,
"Amanda." Score is the
total time taken to
complete both workouts,
including rest time.
wodwell.com/wod/bad-ass-angel
“BAMF V2”
For Time 21 Push Jerks
(185/125 lb)
15 Push Press (155/105 lb)
9 Strict Press (115/80 lb)
Use one barbell, from the
ground (no rack). Athlete
must change loads.
wodwell.com/wod/bamf-v2
“BARCELONA”
AMRAP in 14 minutes 17
Double-Unders
8 Bar Muscle-Ups
20 Pistols
17 Power Cleans (135/95
lb)
wodwell.com/wod/barcelona
“BEAR
COMPLEX”
5 Rounds For Load
Complete 7 Unbroken Sets
page 9 of 299
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5
pood)
30 Sit-Ups
20 Dumbbell Hang Squat
Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14
lb)
3 Rope Climbs (15ft)
wodwell.com/wod/beast-12
“BELL
BASTARD”
Three AMRAPs in 42
minutes AMRAP from 0:00-
6:00:
3 Kettlebell High Swings
(16/12 kg) (right)
3 Squat Frontal Raise
(16/12 kg)
3 Kettlebell High Swings
(16/12 kg) (left)
Then, AMRAP from 6:00-
36:00:
1-2-3-4 reps of:
Double Kettlebell Hang
Cleans (2 x 16/12 kg)
Front Squats
Full Snatches
(Broken set penalty: 10
Crush-Grip Push-Ups)
Wear a weight vest (20/14
lb)
Scaling Do the workout
without a weight vest.
Consider step-ups instead
of box jumps, and/or
reduce the wall ball weight.
wodwell.com/wod/axel
“BAMF”
For Time 21 Back Squats
(225/155 lb)
15 Front Squats (205/145
lb)
9 Overhead Squats
(185/135 lb)
Use one barbell, from the
ground (no rack). Athlete
must change loads.
wodwell.com/wod/bamf
“BAR FIGHT”
AMRAP in 20 minutes 2
mile Run
10 Clean-and-Jerks
(225/155 lb)
10 Clean-and-Jerks
(185/135 lb)
10 Clean-and-Jerks
(155/105 lb)
Max Reps Clean-and-Jerks
(135/95 lb)
wodwell.com/wod/bar-fight
1526 BENCHMARK
WODS
March 18, 2019
of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to
complete 1 repetition of
the complex. Complete the
complex 7 times, unbroken
(without letting go of the
bar or resting it on the
ground) to complete 1
round. Complete 5
unbroken rounds,
increasing the weight and
resting as needed between
each round. Score is max
weight used for your 5th
unbroken round.
wodwell.com/wod/bear-complex
“BECKY”
For Time 800 meter Run
30 Squat Snatches (95/65
lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups
wodwell.com/wod/becky
page 10 of 299
Then, AMRAP from 36:00-
42:00:
Push-Ups
No rest between AMRAPs.
In the second AMRAP, if
athlete breaks during the
set of 1-2-3-4, penalty is 10
crush-grip push-ups (palms
on a single kettlebell).
wodwell.com/wod/bell-bastard
“BERGERON
OPEN TEST”
AMRAP in 20 minutes 50
Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100
lb)
20 Jerks (145/100 lb)
10 Power Snatches
(145/100 lb)
10 Muscle-Ups
wodwell.com/wod/bergeron-
open-test
“BIG BANG”
For Time 50 Power Cleans
(225/155 lb)
wodwell.com/wod/big-bang
“BATHGATE
PTSD”
For Max Reps in 22
minutes 1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings
(24/16 kg)
1 min Double Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15
kg)
1 min Mountain Climbers
1 min Dumbbell Push
Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Balls (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses
(50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bar
1 min Dumbbell Snatches
(25/15 kg)
Score is total reps
completed of all
movements. For Wall Sit
and Plank count 1 rep per
second in static hold (do
not count transition or rest
time).
1526 BENCHMARK
WODS
March 18, 2019
“BERGERON
BEEP TEST”
EMOM for as Long as
Possible 7 Thrusters (75/55
lb)
7 Pull-Ups
7 Burpees
Each minute on the minute
(EMOM), starting at the top
of the minute, complete
one round. Rest the
remainder of the minute.
Score is total number of
rounds completed before
becoming unable to
complete a round before
the start of the next
minute.
wodwell.com/wod/bergeron-
beep-test
“BEX”
AMRAP in 35 minutes 50
Wall Ball Shots (20/14 lb)
40 Box Jumps (24/20 in)
30 Toes-to-Bars
20 Deadlifts (145/115 lb)
800 meter Run
wodwell.com/wod/bex
“BIG MAMA
TABATA”
Four Tabatas in 16 minutes
page 11 of 299
“BIG OL’
CHIPPER”
For Time 120 Chest-to-Bar
Pull-Ups
100 Wall Ball Shots (30/20
lb)
80 Box Jump Overs (24/20
in)
60 Deadlift (185/135 lb)
40 Pistols
20 calorie Assault Bike
wodwell.com/wod/big-ol-chipper
“BLACKJACK
(ASSAULT)”
AMRAP in 21 minutes 21
calorie Assault Air Bike
21 Kettlebell Swings (53/35
lb)
21 AbMat Sit-Ups
wodwell.com/wod/blackjack-
assault
“BOAT RACE”
3 Rounds for Time 500
meter Row
400 meter Run
Rest 3 minutes between
rounds
Score is total time
(including rest) it takes to
complete all three rounds.
wodwell.com/wod/bathgate-ptsd
“BEAST MODE
24”
For Time (with a Partner)
50 Walking Lunges
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
40 Knees-to-Elbows
60 Kettlebell Swings (2/1.5
pood)
60 Sit-Ups
40 Dumbbell Hang Squat
Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14
lb)
6 Rope Climbs (15 ft)
One partner works while
the other rests. Box jump
height is the same for men
and women.
wodwell.com/wod/beast-mode-24
“BEOWULF”
For Time 1,000 meter Row
800 meter Run
50 Ring Dips
100 Pull-Ups
150 Jumping Ball Slams
800 meter Run
1,000 meter Row
1526 BENCHMARK
WODS
March 18, 2019
Wall Balls (20/14 lb)
Toes to Bar
Row (Calories)
Power Cleans (135/95 lb)
Each Tabata is 8 rounds of
:20 seconds of work, :10
seconds of rest. Complete
8 full rounds of each
movement prior to starting
the next (:10 seconds rest
between movements).
Score is total reps but also
count reps for each
movement.
wodwell.com/wod/big-mama-
tabata
“BLACKJACK”
For Time 20 Push-Ups, 1
Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern
until...
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round totals 21 reps
(push-ups descending from
20, sit-ups ascending from
1) for a total of 420 reps in
the workout.
wodwell.com/wod/blackjack
page 12 of 299
Strategy: Speed on both
the row and the run are
important, but since the
row comes first, a good
starting place for athletes
is to row right around their
2k row pace per 500
meters. If they are
comfortable running
quickly under fatigue, aim
to go a few seconds faster
than that pace. Whenever
we row in a workout, we
have to take into account
the difference a few
seconds makes in the
grand scheme of what
other movements are
included. For example,
rowing at a 1:35 pace vs. a
1:40 pace per 500 only
results in a 5 second
difference, but is quite a
bit more difficult in the
effort it takes to complete.
With the run to follow, we
want to make sure we
balance out these two
movements. If going 5
seconds slower on the row
means they can go 10
seconds faster on their run,
they will have a better
overall time. Both
movements are meant to
be fast each round,
especially with the rest
included, but finding this
balance will results in the
best possible scores for
wodwell.com/wod/beowulf
“BETTY”
5 Rounds For Time 12 Push
Press (135/95 lb)
20 Box Jumps (24/20 in)
wodwell.com/wod/betty
“BIG CLEAN
COMPLEX”
6 Sets for Max Load High
Hang Clean + Hang Clean
+ Clean + Push Press
High Hang Clean + Hang
Clean + Clean + Push Jerk
High Hang Clean + Hang
Clean + Clean + Split Jerk
One set consists of all 12
reps
Each set consists of 12
reps, without dropping the
bar (if you must drop after
the overhead movements,
it’s allowed - just be quick
to get back on the bar).
Complete 6 total sets. Rest
as needed between sets
and try to increase weight
after each set. All cleans
must be full/squat cleans
(power cleans are not
allowed).
wodwell.com/wod/big-clean-
complex
1526 BENCHMARK
WODS
March 18, 2019

“BLOOD individuals.
“BLACK AND
THIRSTY”
wodwell.com/wod/boat-race BLUE”
5 Rounds for Time: 600
5 Rounds for Time 10
meter Run
Power Cleans (135/95 lb)
40 Russian Kettlebell “BRANCA” 10 Burpees
Swings (2/1.5 pood)
For Time 100 Double-
20 Air Squats
Unders wodwell.com/wod/black-and-blue
100 Push-Ups
wodwell.com/wod/blood-thirsty
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg) “BLANCHARD
“BRADLEY 100 Air Squats (AARON)”
1000 meter Row
LOWERY” 4 Rounds for Time 800
meter Run
6 Rounds For Time 7 wodwell.com/wod/branca
32 Jumping Air Squats
Burpees Over Bar
32 Lunges
7 Reverse Lunges (60/40
“BRENNAN” 32 Weighted Sit-Ups (45/25
kg)
lb plate)
17 calorie Assault Bike For Time (with a Partner) 32 Burpees
7 Dumbbell Snatches 1000 meter Row
(22.5/15 kg) 40 Overhead Squats (95/65 Wear a weight vest (20/14
7 Forward Lunges (60/40 lb) lb)
kg) 50 Chest-to-Bar Pull-Ups
17 Back Extensions 750 meter Row Time Cap: 50 minutes
7 x 20 meter Yoke Walks 30 Squat Snatches (95/65
(60/40 kg) lb) wodwell.com/wod/blanchard-
30 Chest-to-Bar Pull-Ups aaron
Cash-In: 2017 meter Row 500 meter Row
20 Overhead Squats (95/65
wodwell.com/wod/bradley-lowery lb) “BOTTLE
20 Chest-to-Bar Pull-Ups ROCKET”
250 meter Row
“BREAK UP / 10 Squat Snatches
For Time 25 Burpees
MAKE UP” 25 Power Cleans (135/95
10 Chest-to-Bar Pull-Ups
lb)
Two Parts (with a Partner) 25 Burpees
Part A: "The Break Up" - wodwell.com/wod/brennan

EMOM for As Long As 7 Wall Ball Shots (20/14 lb)

Possible: at the top of each minute
1st minute: 1 Push Press

page 13 of 299
1526 BENCHMARK
WODS
March 18, 2019
(125/85 lb) + 1 Burpee
2nd minute: 2 Push
Presses (125/85 lb) + 2
Burpees
3rd minute: 3 Push Presses
(125/85 lb) + 3 Burpees
etc...
10 minutes Rest
Part B: "The Make Up" - 6
Rounds (alternating) for
Time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row
One partner completes a
round while the other
performs a Max L-Sit, then
rests.
Complete part A together,
rest exactly 10 minutes,
then start Part B together.
Score each part separately.
For Part A, each minute on
the minute (EMOM) both
partners attempt the
sequence of Push Press
and Power Clean ("Death
By" style), adding one rep
per movement per
minute...until one partner
is unable to complete a
round. Score is the lower of
the two partners' number
of rounds and reps
completed. For Part B,
partners alternate rounds
page 14 of 299
“BROOMSTICK Workout starts with
burpees. At the top of each
MILE”
minute (starting at the 1-
For Time 25 Back Squats minute mark) perform 7
25 Front Squats wall ball shots, then
25 Overhead Squats continue the workout
400 meter Run where you left off.
25 Shoulder Presses
25 Push Presses wodwell.com/wod/bottle-rocket
25 Push Jerks
400 meter Run
50 Hang Cleans “BRANDON’S
400 meter Run BAD DAY”
50 Snatches
400 meter Run 3 Rounds for Time 15
Overhead Squats (95/65
lb)
Perform all movements
except the run with a PVC 15 L-Pull-Ups
15 Split Jerks (95/65 lb)
pipe (or broomstick).
15 Knees-to-Elbows
15 Squat Hang Cleans
wodwell.com/wod/broomstick-
(95/65 lb)
mile
15 Back Extensions (25/10
lb plate)
“BSU”
wodwell.com/wod/brandons-bad-
3 Rounds for Time 7
day
Thrusters (165/110 lb)
15 Muscle-Ups
10 Power Snatches “BROCK”
(165/110 lb)
For Time 100 calorie Row
wodwell.com/wod/bsu 100 calorie Ski Erg
100 calorie Assault Air Bike
“CAITLIN” Every 2 minutes, perform:
7 Burpees
For Time 2000 meter Row
120 Calorie Schwinn Air
Perform the 7 burpees at
Bike
the two-minute mark, and
1 mile Run
every two minutes after
that (but not at the start of
1526 BENCHMARK
WODS
March 18, 2019
(eg. one does a round
while other attempts a
max duration L-sit then
rest). Resting partner will
have one attempt to max
L-sit (for time) at any point
during their rest period. L-
sit must be done by
placing both hands on 45-
lb bumper plates and
lifting both feet off the
floor with straight legs.
Cumulative l-sit time (for
both partners - all six
rounds) is deducted from
the overall time of Part B
to determine score.
wodwell.com/wod/break-up-
make-up
“BROKEN
ARROW”
For Time 150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
10 mile Bike
3 mile Run
1,000 Double-Unders
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
Wear a Weight Vest (20/14
lb) during the first 300 reps
(initial air squats, push-
ups, and pull-ups)
For the air squats, push-
page 15 of 299
As written, the meters and
calories are the same for
men and women. If these
numbers are large for
some athletes, work with
them to find distances that
allow them to complete
this workout in 35 minutes
or less. If unable to
Schwinn Bike, complete a
90 Calorie Assault Bike. If
unable to run, the following
workouts are options:
Option A: 2000 Meter Row
120 Calorie Schwinn Bike
1000 Meter Row 60 Calorie
Schwinn Bike Option B:
2000 Meter Row 120
Calorie Schwinn Bike 2000
Meter Row
wodwell.com/wod/caitlin
“CARLA”
5 Rounds for Time (in a
Team of 4) 400 meter Run
(together)
30 Deadlifts (2 x 50 lb)
(each)
30 Sit-Ups (each)
This workout requires four
team members to perform
the prescribed work
together. If performing the
workout with gym
equipment, use barbells
and other available
equipment. But this
the workout).
wodwell.com/wod/brock
“BRUSSELS,
NEVER FORGET”
For Time (with a Partner) 1
minute of Silence
Then, 3 Rounds of:
22 Kettlebell Box Step-Ups
(2 x 20/12 kg)
16 Strict Pull-Ups
32 Thrusters (50/35 kg)
Then,
340 Burpees
wodwell.com/wod/brussels-
never-forget
“BUBBA”
AMRAP in 20 minutes 6
Dumbbell Man Makers
(55/35 lb)
7 Box Step Ups (55/35 lb)
Wear a weight vest (20/14
lb)
Use one pair of dumbbells
throughout. Box step ups
should be performed while
holding both dumbbells.
wodwell.com/wod/bubba
1526 BENCHMARK
WODS
March 18, 2019
ups, and pull-ups, no
partitioning is allowed.
Scaling Established
110/70/40 (bodyweight
reps squat/push-up/pull-
up) 8/2/500
(bike/run/double unders)
110/70/40 (bodyweight
reps squat/push-up/pull-
up) Recruit 75/50/25
(bodyweight reps
squat/push-up/pull-up)
5/1/200 (bike/run/double
unders) 75/50/25
(bodyweight reps
squat/push-up/pull-up)
wodwell.com/wod/broken-arrow
“BRUTUS”
For Time 1-2-3-4-5-6-7-8-9-
10 reps of:
Hang Power Cleans (40%
BW)
Overhead Squats (40%
BW)
Ring Dips
Then, 800 meter Run
Then, 10-9-8-7-6-5-4-3-2-1
reps of:
Hang Power Cleans (40%
BW)
Overhead Squats (40%
BW)
Ring Dips
Working weight for the
page 16 of 299
workout was designed for
military units, so it was
originally intended to be
done with two .50-cal
ammo cans (50 pounds
each) per soldier. But you
can use kettlebells,
dumbbells, or any weights
available at your gym as
substitutes. Team will start
at the same time from the
same location.
Individuals will run 400m,
returning to the start point.
Upon completion of the
run, each will conduct 30
deadlifts with the .50-cal
ammo cans; once the 30
deadlifts are complete,
they will execute 30 full-
range sit-ups. All partners
may work at the same
time. The first round will
end after all team
members complete their
30 sit-ups. Rounds 2, 3, 4,
and 5 are executed in the
exact same order. Each
exercise must be
completed before moving
on the next one—i.e., you
must finish all 30 deadlifts
before starting the 30 sit-
ups. However, each
exercise may be broken up
into sets as desired.
Spotting will be permitted
only during the sit-ups.
However, only a team
member who is also in the
“CALVARIO”
Three AMRAPs in 24
minutes AMRAP in 6
minutes:
5 Sumo Deadlift High-Pulls
(60/40 kg)
10 Hang Squat Cleans
(60/40 kg)
15 Push Presses (60/40 kg)
Rest 3 minutes
Then, AMRAP in 6 minutes:
50 Double-Unders
100 meter Shuttle Sprint
250 meter Row
Rest 3 minutes
Then, AMRAP in 6 Minutes:
15 Pull-Ups
30 Box Jump-Overs (60/50
cm)
45 Air Squats
Complete all three AMRAPs
including rest between
each with a running clock.
Score is the total number
of points for all three parts.
For the first and third
AMRAPs, assign one point
per rep. For the second
AMRAP, assign one point
for every 10 reps (eg: 50
DU = 5; 100 Shuttle Sprint
= 10; 250 meter Rowing =
25).
1526 BENCHMARK
WODS
March 18, 2019
barbell movements is 40%
of the athlete's
bodyweight.
wodwell.com/wod/brutus
“BURPTACULAR
” permitted to provide
10-9-8-7-6-5-4-3-2-1 Reps
For Time Burpees
Kettlebell Thrusters (32/20
kg)
Burpees
Kettlebell Sumo Deadlift
High-Pulls (32/20 kg)
Burpees
Kettlebell Swings (32/20
kg)
Use one kettlebell. For the
Thrusters hold the
kettlebell in a goblet
position and finish with the
kettlebell and both arms
overhead. Recommended
time cap: 30 minutes
wodwell.com/wod/burptacular
“CAPTAIN
MUSTACHE”
3 Rounds for Time 9
Deadlifts (185/125 lb)
12 Burpees
15 Box Jump (24/20 in)
200 meter Run
page 17 of 299
sit-up phase of the workout
may provide assistance. As
soon as the spotter
completes his 30th sit-up
and transitions to the run,
or when he is returning
from the run and starting
the deadlifts, he is not
assistance.
wodwell.com/wod/carla
“CHAD”
For Time (in a Team of 4)
400 meter Weighted
Walk/Run (190 lb)
(together)
25 Deadlifts (100 lb) (each)
400 meter Weighted
Walk/Run (190 lb)
(together)
25 Thrusters (45 lb) (each)
400 meter Weighted
Walk/Run (190 lb)
(together)
25 Sandbag Front Squats
(50 lb) (each)
400 meter Weighted
Walk/Run (190 lb)
(together)
25 Push Presses (45 lb)
(each)
400 meter Weighted
Walk/Run (190 lb)
(together)
This workout requires four
team members to perform
wodwell.com/wod/calvario
“CAROL
SWANSON”
For Time (in a Team of 3)
100 Wall Ball Shots (20/14
lb)
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 calorie Air Bike
100 Kettlebell Swings
(53/35 lb)
One partner works at a
time. Partition the work
among partners as needed.
wodwell.com/wod/carol-swanson
“CHAD
WILKINSON”
For Time 1,000 Box Step-
Ups (20 in)
Wear a Ruck Pack (45/35
lb)
A ruck is a weighted
backpack to simulate the
gear carried during a
hiking expedition.
wodwell.com/wod/chad-wilkinson
1526 BENCHMARK
WODS
March 18, 2019
Buy In: 50 Double Unders
Buy Out: 1 Rope Climb (15
ft)
After the clock starts,
athlete must perform 50
double-unders before
moving on to the 3-rounds
of burpees, box jumps and
run. After the 3 rounds are
complete, athlete moves
directly to the rope climb.
The clock stops when the
athlete touches the 15 foot
mark on the rope.
wodwell.com/wod/captain-
mustache
“CARSON”
For Time 87 ft Sled Pull
(245/185 lb)
12 Burpees
29 Wall Ball Shots (20/14
lb)
12 Overhead Squats (95/65
lb)
29 Box Jumps
12 Pull-Ups
29 calorie Row
87 ft Sled Pull (245/185 lb)
wodwell.com/wod/carson
“CHARLOTTE”
21-15-9 Reps, For Time
Overhead Squats (95/65
lb)
page 18 of 299
the prescribed work “CHRISTINA”
together. If performing the
AMRAP in 20 minutes 9
workout with gym
Pull-Ups
equipment, use barbells
9 Squat Cleans (95/65 lb)
and other available
9 Kettlebell Swings (1.5/1
equipment. But this
pood)
workout was was designed
9 Toes-to-Bar
for military units, so it was
9 Push Press (95/65 lb)
originally intended to be
9 Burpees
done with stretcher, a
water jerry filled with water wodwell.com/wod/christina
(45 lbs.), two .50-cal ammo
cans filled with sand (50
lbs. each), a sandbag (50 “CINDY FULL OF
lbs.), and a rock (45 lbs.).
GRACE”
As originally written, the
team will load the 3 Cycles, For Time: 3
Rounds of "Cindy"
sandbag, water jerry, rock,
and one .50-cal ammo can 10 Clean-and-Jerks (135/95
onto the stretcher (total lb)
weight 190 lb) and
run/walk 400m carrying 1 round of "Cindy" is 5 pull-
the stretcher (if using gym ups, 10 push-ups, 15
equipment, load a single squats. Complete 3 rounds,
barbell with 190 lb). When then do the 10 clean-and-
they return to the start jerks. Perform that whole
point, each member of the "cycle" three times.
team will secure a piece of
wodwell.com/wod/cindy-full-
equipment and do the next
grace
specific exercise for 25
reps. The exercises are:
deadlift, the two .50-cal “CLC”
ammo cans (one in each
hand) for 25 reps, perform For Time 8 Rounds of:
thrusters with the rock for 8 calorie Assault Bike
25 reps, front squat with 8 Double Kettlebell Clean-
the sandbag for 25 reps, and-Jerks (2 x 16/12kg)
and push press the water
jerry for 25 reps. Once Then, 8 Rounds of:
each member of the team 8 calorie Assault Bike
1526 BENCHMARK
WODS
March 18, 2019
Sumo Deadlift High Pull
(95/65 lb)
wodwell.com/wod/charlotte
“CHRISTINE”
3 Rounds for Time 500
meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
wodwell.com/wod/christine
“CLAUDIA”
5 Rounds for Time 20
Kettlebell Swings (55/35 lb)
400 meter Run
wodwell.com/wod/claudia
“COMPLEX
FRAN”
For Time 7 Bar Muscle-Ups
7 Chest-to-Bar Pull-Ups
7 Chin-Over-Bar Pull-Ups
21 Thrusters (95/65 lb)
5 Bar Muscle-Ups
5 Chest-to-Bar Pull-Ups
5 Chin-Over-Bar Pull-Ups
15 Thrusters (95/65 lb)
3 Bar Muscle-Ups
3 Chest-to-Bar Pull-Ups
3 Chin-Over-Bar Pull-Ups
9 Thrusters (95/65 lb)
Scaling Reduce the
page 19 of 299
has completed the 25 reps,
they load the equipment
back on the stretcher and
complete another 400m
run/walk. When they return
to the start position again,
each member will conduct
25 reps of another exercise
with a different piece of
equipment. This rotation
will carry on until each
member of the team has
done all four exercises.
Upon completion, each
team member will have
done 25 reps of deadlifts,
thrusters, push presses,
and front squats and run a
total of 2km.
wodwell.com/wod/chad
“CHAU PIERNAS
(GOODBYE
LEGS)”
For Time 800 meter Run
10 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
50 Box Jumps (60/50 cm)
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
8 Single-Arm Kettlebell
Clean-and-Jerks (24/16 kg)
wodwell.com/wod/clc
“CROSSFIT
FOOTBALL
TOTAL”
For Load 1 rep max Power
Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift
After the warm up, you
have 3 attempts to reach a
1 rep max for each of the
following movements. Add
the highest weight lifted
for each lift and that gives
you your CrossFit Football
Total.
wodwell.com/wod/crossfit-
football-total
“CYRUS, ELI,
JANIE, LIAM AND
MARY”
Five 5-minute AMRAPs in
25 minutes From 0:00-5:00
16 calorie Row
16 Box Jumps (24/20 in)
From 5:00-10:00
16 Thrusters (75/53 lb)
16 Pull Ups
1526 BENCHMARK
WODS
March 18, 2019
loading and modify the bar
work so that this workout
can be completed with
minimal rest periods.
Intermediate Option For
time: 5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups 21
thrusters 4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups 15
thrusters 3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups 9
thrusters Men: 75 lb.
Women 55 lb. Beginner
Option 21-15-9 reps for
time of: Jumping chest-
to-bar pull-ups Thrusters
Men: 45 lb. Women 35 lb.
wodwell.com/wod/complex-fran
“CROSSFIT
TOTAL”
Sum of the Best of Each
Lift Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at
each lift. Weight must
increase after each
successful attempt at each
movement. Weight may
not be decreased after first
attempt. A failed rep
counts as an attempt.
There is no time limit for
page 20 of 299
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
10 Back Squats (50/40 kg)
800 meter Run
wodwell.com/wod/chau-piernas-
goodbye-legs
“CINDY”
AMRAP in 20 minutes 5
Pull-Ups
10 Push-Ups
15 Air Squats
wodwell.com/wod/cindy
“CLAYTON”
5 Rounds for Time 26
Dumbbell Snatches (50/35
lb)
11 calorie Row
5 Barbell Complexes*
(95/65 lb)
Every 5 minutes perform
20 Double-Unders
*One Barbell Complex is
comprised of:
1 Power Clean + 1 Front
Squat + 1 Push Press + 1
Back Squat + 1 Back Press
Each barbell complex must
be performed unbroken (do
all five repetitions without
letting go of the barbell).
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches
(45/25 lb)
From 15:00-20:00
16 Mountain Climbers
16 Kettlebell Swings (53/35
lb)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups
With a running clock,
perform as many
repetitions as possible
(AMRAP) of each section,
during the time allotted.
Score is total number of
repetitions (1 calorie on
the rower = 1 rep).
wodwell.com/wod/cyrus-eli-
janie-liam-mary
“DAN”
4 Rounds for Load and
Time 21 Overhead Squats
400 meter Run
Athlete selects the weight
for overhead squats. Score
is load and time as pounds
per second (ex: 135/13:05
= 135/785 = .172 lbs/sec).
wodwell.com/wod/dan
1526 BENCHMARK
WODS
March 18, 2019
each lift or for the length of
the session in which they
are all performed, but they
must all be performed
during one session (i.e.,
athlete cannot leave the
area to rest or perform
other activities between
the three lifts). Scaling
Beginning athletes should
treat today as an
opportunity to practice and
get comfortable with heavy
lifts. Consider the effects of
yesterday’s long row and
adjust loading accordingly.
Beginner Option Back
squat 3-3-1-1 reps
Shoulder press 3-3-1-1
reps Deadlift 3-3-1-1
reps
wodwell.com/wod/crossfit-total
“D-DAY
PARTNER WOD”
For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row
Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run
Phase 3: "Omaha Beach"
6 50 meter Alternating
Sled Drags
300 meter Run
page 21 of 299
Athlete may put the bar
down between complexes.
At the 5:00 mark and every
5 minutes after, stop to
perform 20 double-unders
before resuming the
workout. Scaling 5 Rounds
26 Dumbbell Snatch
(Teens 35/20 lb, Pre-Teens
20/10 lb, Kids 10/5 lb) 11
calorie Row 5 Barbell
Complex (Teens 65/45 lb,
Pre-Teens 45/25 lb, Kids
25/15 lb)
wodwell.com/wod/clayton
“CONTACT 22
FINALE”
For Time 200 meter Run
22 Snatches (95/65 lb)
22 Pull-Ups
22 Medicine Ball Cleans
(20/14 lb)
22 Elbow Plank to Push-
Ups
22 Wall Ball Shots (20/14
lb)
22 Deadlifts (95/65 lb)
22 Air Squats
22 Overhead Walking
Lunges (45/25 lb plate)
22 Box Jumps (24/20 in)
22 Power Cleans (95/65 lb)
2x20 second Bar Hang
22 calorie Row
22 Handstand Push-Ups
22 Back Squats (95/65 lb)
“DEATH BY
ASSAULT”
EMOM For As Long As
Possible Ascending Assault
Bike calories
Start with 3 calories. Add 3
calories every minute until
failure.
Beginning with 3 calories
on the Assault Air Bike,
rest until 1:00 then add 3
additional calories every
minute on the minute until
failure to complete
designated calories.
Complete 3 calories the
first minute for round one,
then rest until 1:00.
Complete 6 calories in one
minute for round two, 9
calories for round three,
and so on.
wodwell.com/wod/death-by-
assault
“DEATH WISH
III”
3 Rounds for Time 3
Thrusters (185/135 lb)
5 Box Jumps (36/30 in)
7 Deadlifts (315/205 lb)
wodwell.com/wod/death-wish-iii
1526 BENCHMARK
WODS
March 18, 2019
Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run
Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run
Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run
Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run
Each partner group will
carry their kettlebell
everywhere. The non-
working partner will hold
the kettlebell off the
ground while the other
partner works. Split up the
work as needed, except
the sled drags (alternate)
and runs (run together).
Man-on-Fire burpee demo
wodwell.com/wod/d-day-partner-
wod
“DAVID
MARSHALL”
For Time (with a Partner)
Buy-In:
1 mile Run with Med Ball
(20/14 lb)*
Then, perform:
page 22 of 299
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees “DELIGIANNIS
22 Thrusters (95/65 lb) SANDBAG”
22 Jerks (95/65 lb) For Time 100 Sandbag Get-
2 Rope Climbs Ups
22 Overhead Squats (96/65 100 Sandbag Cleans
lb) 100 Sandbag Squats
22 Kettlebell Swings (1.5/1 100 Ground-to-Shoulder
pood) Loads
100 Shoulder Presses
wodwell.com/wod/contact-22-
100 Sandbag Sit-Ups
finale
1 mile Sandbag Run
100 Push-Ups
100 Pull-Ups
“CROSSFIT
100 4-count Mountain
TOTAL II” Climbers
Sum of the Best of Each 100 4-count Flutter Kicks
Lift Clean 1 mile Sandbag Run
Bench Press
Overhead Squat Use 40% bodyweight
sandbag.
Score is the total of max
effort on all three lifts. wodwell.com/wod/deligiannis-
Athlete gets 3 attempts at sandbag
each lift. Weight must
increase after each
successful attempt at each “DOCE”
movement. Weight may Three 4-minute AMRAPs in
not be decreased after first 20 minutes From 0:00-
attempt. A failed rep 4:00:
counts as an attempt. 27 calorie Row
Clean is from the ground, 21 Power Cleans (135/95
power or full/squat. lb)
15 Burpee Box Jump-Overs
wodwell.com/wod/crossfit-total-ii (24/20 in)
4 minute Rest
“D-DAY
From 8:00-12:00:
27 calorie Row
1526 BENCHMARK
WODS
March 18, 2019
80 Toes-to-Bars
100 Box Jump Overs (30/24
in)
120 Pull-Ups
160 Kettlebell Swings
(2/1.5 pood)
180 Push-Ups
200 Air Squats
Cash-Out:
1 mile Run with Med Ball
(20/14 lb)*
* 10 Burpee penalty for
each ball drop
While one person works,
other partner must hold on
to the med ball at all times.
The ball must never touch
the ground. If the ball
touches the ground, the
partner who dropped the
ball must do 10 burpees
while his or her partner
holds the ball. Once
burpees are completed,
you may continue to work
on the movement. Partners
can switch the med ball
from partner to partner as
needed.
wodwell.com/wod/david-marshall
“DEATH
BY…ANYTHING”
EMOM For as Long as
Possible 1 Rep in the first
page 23 of 299
REMEMBRANCE
WOD”
For Time 1944 meter Row
Then, 6 Rounds of:
30 Burpees
30 Sit-Ups
30 Double-Unders
30 Walking Lunges
Time Cap: 50 minutes
wodwell.com/wod/d-day-
remembrance-wod
“DEAR THIAGO”
For Time 2 Rounds of:
450 meter Run
3 Deadlifts (225/155 lb)
18 Strict Pull-Ups
Then, 2 Rounds of:
450 meter Run
3 Squat Cleans (155/115
lb)
18 Pull-Ups
Then, 2 Rounds of:
450 meter Run
3 Push Jerks (155/115 lb)
18 Chest-to-Bar Pull-Ups
Time Cap: 40 minutes
wodwell.com/wod/dear-thiago
21 Power Cleans (115/80
lb)
15 Burpee Box Jump-Overs
(24/20 in)
4 minute Rest
From 16:00-20:00:
27 calorie Row
21 Power Cleans (95/65 lb)
15 Burpee Box Jump-Overs
(24/20 in)
Scaling: Looking for all
athletes to get to the
burpee box jump overs on
each round. Adjust weights
or reps as necessary to
accomplish that. If athletes
finish the burpee box jump
overs, they will head back
to the rower. The weights
on the barbell get lighter
each round. These should
be weights that athletes
could complete at least 15,
20, and 25 reps unbroken
respectively.
wodwell.com/wod/doce
“DOUGLAS
STRONG”
2 Rounds for Time 6
Muscle-Ups
17 Hang Power Clean-and-
Jerks (95/65 lb)
18 Back Rack Lunges
(95/65 lb)
1526 BENCHMARK
WODS
March 18, 2019
minute
2 Rep in the second minute
3 Rep in the third minute
etc.
Choose any single
movement (pull-ups,
thrusters, burpees, cleans,
snatches, rope climbs,
etc.). Then, each minute on
the minute (EMOM),
starting at the top of the
minute, with 1 repetition in
minute 1, complete one
more repetition per minute
each subsequent minute (2
reps from 1:00-2:00, 3 reps
from 2:00-3:00, etc.).
Continue until you can no
longer complete the
number of reps prescribed
in under a minute. Score is
the number of full rounds
completed plus number of
reps completed in the last
round.
wodwell.com/wod/death-by-
anything
“DECK OF
DEATH”
Complete the Deck For
Time Draw cards from a
standard 52-card deck plus
2 Jokers. Each card drawn
determines which exercise
to do and the number of
reps.
page 24 of 299
“DEATH RACE” 17 Handstand Push-Ups
33 Kettlebell Swings (53/35
5 Rounds for Time 15/10
lb)
calorie Assault Bike
130 Mountain Climbers (1-
10 Burpees
count)
Assault Bike monitor must
Buy-In: 3,200 meter Run
be reset each round.
Someone else may reset
wodwell.com/wod/douglas-strong
your monitor for you. For
burpees, athlete must drop
to chest-to-ground, hop up,
“DRD”
jump, stand tall, and clap
5 Rounds for Time 12 Box
overhead.
Jumps (24/20 in)
wodwell.com/wod/death-race 7 Deadlifts (225/155 lb)
55 Double-Unders
11 Pull-Ups
“DEE” 19 Russian Kettlebell
Swings (70/53 lb)
4 Rounds For Time 40 Air
96 meter Row
Squats
30 Hand-Release Push-Ups
wodwell.com/wod/drd
20 Burpees
400 meter Run
wodwell.com/wod/dee
“DUMBBELL
DEMONS”
5 Rounds for Time 5 Single
“DIZZY DIANE” Arm Dumbbell Snatches
15-12-9 Reps for Time (75/40 lb)
Deadlifts (155/105 lb) 10 Dumbbell Lunges
21 foot Handstand Walk (75/40 lb)
Handstand Push-Ups 15 GHD Sit-Ups
20 calorie Assault Air Bike
Complete 15, 12, then 9
rep rounds of the deadlifts wodwell.com/wod/dumbbell-
demons
and handstand push-ups,
with a 21-foot handstand
walk between, as follows:
15 deadlifts, 21-foot
1526 BENCHMARK
WODS
March 18, 2019
Suit determines the
exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps
(24/20 in)
Card value determines the
number of reps (face cards
= 10, Aces = 11).
Jokers = 15 Burpees
Before the clock starts pick
the first card from the deck
to determine what exercise
to do and how many reps.
Card value = number of
reps (face cards = 10, Aces
= 11). Score is time to
complete the work dictated
by all 54 cards. To
minimize transition and
rest you may pick all cards
in advance to determine
the whole workout or have
someone else choose the
cards one-at-a-time before
you're ready for the next
movement. The
movements in this
example are from CrossFit
Intensify but any five
movements may be used.
Select five movements that
correspond to each of the
four suits (Clubs,
Diamonds, Hearts, Spades)
plus Jokers in a standard
page 25 of 299
handstand walk, 15 “EBBA”
handstand push-ups. Then,
4 Rounds for Time 74
12 deadlifts, 21-foot
Double-Unders
handstand walk, 12
17 Power Cleans (50/30 kg)
handstand push-ups. Then
14 Shoulder-to-Overhead
9 deadlifts, 21-foot
(50/30 kg)
handstand walk, 9
53 calorie Row
handstand push-ups.
wodwell.com/wod/ebba
wodwell.com/wod/dizzy-diane
“ERIN TURNER”
“DORIE”
For Time 200 meter Run
AMRAP (with a Partner) in
32 Air Squats
20 minutes Buy In:
200 meter Run
150 meter Partner Carry
32 Push-Ups
(each)
200 meter Run
32 Deadlifts (95/65 lb)
Then, in time remaining:
Partner A completes 1 wodwell.com/wod/erin-turner
round of:
15 American Kettlebell
Swings (53/35 lb)
“EVIL EMOM”
10 Burpees
EMOM in 14 minutes Odd:
5 Ground-to-Overheads
10 Thrusters (95/65 lb)
(95/65 lb)
Even: 20 Kettlebell Swings
(54/35 lb)
Partner B performs:
Max Wall Ball Shots (20/14
With a running clock, each
lb)
minute on the minute
Partners rotate each round
(EMOM), athlete starts by
until team completes 150
performing 10 thrusters,
Wall Balls
then rests until the second
round (starting at 1:00).
Then, in time remaining:
Then athlete completes 20
AMRAP of the 15/10/5 rep
kettlebell swings. Continue,
rounds above (one partner
alternating each minute,
working at a time)
for 14 total minutes.
When Partner 1 completes
1526 BENCHMARK
WODS
March 18, 2019
52-card deck of playing
cards. Jokers are typically a
longer movement or
higher-rep movement. If
you don't have a deck of
cards handy check out the
'Deck of Cards' app (iOS)'.
wodwell.com/wod/deck-of-death
“DIRTY THIRTY”
For Time 30 Box Jumps
(24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26
lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
wodwell.com/wod/dirty-30
“DONKEY
KONG”
21-15-9 Reps for Time
Burpees
Kettlebell Swings (24/16
kg)
Box Jumps (24/20 in)
wodwell.com/wod/donkey-kong
page 26 of 299
15/10/5 round, partners
switch. Continue, switching
after each round until 150
cumulative Wall Balls are
completed by the team.
Score is numbers of
Rounds and Reps of the
15/10/5 completed for both
partners combined.
wodwell.com/wod/dorie
“DRAKE”
4 Rounds for Time 400
meter Run
30 Wall Ball Shots (20/14
lb)
5 Bar Muscle-Ups
wodwell.com/wod/drake
“DREW”
3 Rounds for Time 37/25
calorie Row
25 Wall Ball Shots (20/14
lb)
16 Dumbbell Snatches
(50/35 lb)
2 Back Squats (315/225 lb)
1 Deadlift (405/315 lb)
Scaling: 3 rounds for Time
20/15 calorie Row 18 Wall
Balls* 12 Dumbbell
Snatches* 2 Back Squats*
1 Deadlift* *No prescribed
weight for the scaled
option. Use something
wodwell.com/wod/evil-emom
“FATAL 40”
For Time 40 Wall Balls
(20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1
pood)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (95/65
lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and
after each 40-rep
movement
Total run distance is 3.5
miles
wodwell.com/wod/fatal-40
“FIGHT GONE
BAD”
3 Rounds For Total Reps in
17 minutes 1 minute Wall
Balls (20/14 lb)
1 minute Sumo Deadlift
High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1526 BENCHMARK
WODS
March 18, 2019
“DRAGO”
AMRAP in 15 minutes 150
Double-Unders
45 GHD Sit-Ups
60 Ball Slams (30/20 lb)
30 Hand Release Push-Ups
90 Thrusters (45/35 lb)
30 Russian Twists (30/20
lb)
15 Clean-and-Jerks (135/95
lb)
800 meter Run
wodwell.com/wod/drago
“DREAM
CRUSHER”
AMRAP in 10 minutes 6
Thrusters (135/95 lb)
9 Power Snatches (135/95
lb)
12 Power Cleans (135/95
lb)
15 Pull-Ups
18 American Kettlebell
Swings (53/35 lb)
21 Handstand Push-Ups
18 American Kettlebell
Swings (53/35 lb)
15 Pull-Ups
12 Power Cleans (135/95
lb)
9 Power Snatch (135/95 lb)
6 Thrusters (135/95 lb)
If athlete completes the
second round of 6
Thrusters under 10
page 27 of 299
challenging that you could
do for 3-5 reps.
wodwell.com/wod/drew
“DURANTE
CORE”
5 Rounds 10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
Rest one minute after each
round. The score will be
total time it take to
complete all 5 rounds
including each rest period.
wodwell.com/wod/durantes-core
“EOD 133”
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (72/54
lb)
16 Partner Over Burpees
400 meter Run
65 Hang Power Cleans
(135/95 lb)
65 Single Arm Kettlebell
Presses (54/34 lb)
16 Partner Over Burpees
400 Meter Run
65 Chest to Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Partner Over Burpees
1 minute Push Press (75/55
lb)
1 minute Row (calories)
1 minute Rest
Perform 1 minute of work
at each of the 5 stations.
Move immediately to the
next station after 1 minute.
The clock does not reset or
stop between exercises.
One-minute break is
allowed before repeating
each round. One point is
given for each rep, except
on the rower where each
calorie is one point.
Scaling Most athletes
should be able to stick with
the interval pattern.
Beginners should reduce
the loading and height of
the box. Intermediate
athletes can handle the
prescribed loading in this
workout. Beginner
Option Men: 10-lb. ball
to 9-ft., 45-lb. SDHP and
press, 15-in. box
Women: 6-lb. ball to
9-ft., 35-lb. SDHP and
press, 12-in. box
wodwell.com/wod/fight-gone-bad
“FLY HIGH 22”
AMRAP (with a Partner) in
13 minutes 22 calorie Row
22 Power Cleans (95/65 lb)
1526 BENCHMARK
WODS
March 18, 2019
minutes, score is the time
it took to complete that
work. Otherwise score is
total number of reps
completed under 10
minutes.
wodwell.com/wod/dream-crusher
“DUO BRUTUS”
AMRAP in 35 minutes Part
A: AMRAP in 4 minutes
1 Left Single-Arm Kettlebell
Swing (24/16 kg)
1 Right Single-Arm
Kettlebell Swing (24/16 kg)
1 Swing Clean
Rest 2 minutes
Part B: AMRAP in 6 minutes
Ground-to-Overheads
(24/16 kg)
Rest 3 minutes
Part C: AMRAP in 20
minutes
Max Racked Deadlifts (2 x
40/32 kg)
Suitcase Carry (1 x 32/24
kg)
For Parts A and B: partners
work independently. For
Part C: partners share the
work.
Parts A and B require both
page 28 of 299
400 Meter Run
65 Push-Ups
65 Pendlay Barbell Rows
(135/95 lb)
16 Partner Over Burpees
Each partner wears a
weight vest (20/14 lb)
One partner works at a
time. Partition the work
between partners as
needed.
wodwell.com/wod/eod-133
“EVEREST”
21-15-9 Reps for Time
Back Squats (315/225 lb)
Strict Handstand Push-Ups
wodwell.com/wod/everest
“FAT EDDIE”
For Time 20 Back Squats
(225 lb)
50 meter Prowler Sprint
(180 lb)
20 Deadlifts (315 lb)
50 meter Prowler Sprint
(180 lb)
20 Overhead Presses (135
lb)
50 meter Prowler Sprint
(180 lb)
wodwell.com/wod/fat-eddie
22 Wall Balls (20/14 lb)
22 Toes-to-Bar
Perform as many reps as
possible (AMRAP) with one
partner working at a time.
Break up the work between
partners as needed.
wodwell.com/wod/fly-high-22
“FOULKS”
5 Rounds for Time 5 Push
Presses (155/105 lb)
7 Deadlifts (225/155 lb)
19 Pull-Ups
18 calorie Row
wodwell.com/wod/foulks
“FRANZILLA
(ASHEVILLE)”
For Time 21 Front Squats
(135/95 lb)
21 Pull-Ups
15 Push Presses (135/95
lb)
15 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups
Use the same bar for the
entire work-out.
wodwell.com/wod/franzilla-
asheville
1526 BENCHMARK
WODS
March 18, 2019
partners to do the same
AMRAPs independently.
Part C is performed with
partners working together,
sharing the work: One
athlete performs racked
deadlifts with two
kettlebells, while the other
athlete performs farmer
walks with one heavy
kettlebell. Racked deadlifts
are with one kettlebell
racked and one kettlebell
dead on the ground. Add
all scores up at the end to
get your result for the
workout, the last task is a
shared result, so don’t let
your partner down.
wodwell.com/wod/duo-brutus
“EMMA”
For Time Buy-In:
15 Over-the-Bar Burpees
Then, 3 Rounds of:
11 Push Jerks (60/40 kg)
33 AbMat Sit-Ups
Cash-Out:
15 Over-the-Bar Burpees
wodwell.com/wod/emma
“ETERNIA”
AMRAP in 16 minutes 16
Burpees
page 29 of 299
“FIGHT CLUB” “FREDDY
3 Rounds, for Reps, in 17 KRUEGER”
minutes 1:00 Thrusters 21-15-9 Reps for Time
(95/65 lb) Kettlebell Swings (70/53 lb)
1:00 Power Cleans (95/65 Burpees
lb)
1:00 Box Jump-Overs wodwell.com/wod/freddy-krueger
(24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals “FREEDOM
SAUCE”
Rest 1:00 Between Rounds
Four 3-minute AMRAPs in
21 minutes AMRAP in 3
wodwell.com/wod/fight-club
minutes
21 Overhead Squats (95/65
“FLIGHT lb)
21 Over-the-Rower
SIMULATOR”
Burpees
For Time 5-10-15-20-25- Max-Calorie Row
30-35-40-45-50-45-40-
35-30-25-20-15-10-5 3 minutes Rest
Unbroken Double-Unders
AMRAP in 3 minutes
The pyramid rep scheme 18 Overhead Squats
ascends from 5 to 50 (115/80 lb)
(increments of 5), then 18 Over-the-Rower
back down to 5. Each set Burpees
must be unbroken. Rope Max-Calorie Row
must stop moving before
starting the next set. Rest 3 minutes Rest
as needed between sets. If
a set is broken, athlete AMRAP in 3 minutes
must start again from the 15 Overhead Squats
beginning of that set. A (135/95 lb)
single-under counts as a 15 Over-the-Rower
broken set. Burpees
Max-Calorie Row
wodwell.com/wod/flight-simulator
1526 BENCHMARK
WODS
March 18, 2019

16 Thrusters (40/25 kg) 3 minutes Rest

16 Front Rack Lunges
(40/25 kg) (alternating)
wodwell.com/wod/eternia
“FAT AMY”
For Time 50 Air Squats
10 Burpees
“FORTITUDE”
Alternating Minutes for 15
Rounds in 30 minutes Even
Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
Athletes alternate between
calories on the rower and
burpees each minute,
AMRAP in 3 minutes
12 Overhead Squats
(155/105 lb)
12 Over-the-Rower
Burpees
Max-Calorie Row
wodwell.com/wod/freedom-sauce

40 Sit-Ups every minute on the

10 Burpees minute (EMOM). They will
30 Lunges (alternating have the whole first minute “FRONING’S
legs) to complete a 15/12 WEDDING DAY”
10 Burpees Calorie Row, then rest until
6 Rounds for Time 3 Squat
20 Kettlebell Swings (1.5/1 the top of the next minute.
Snatches (185/135 lb)
pood) Then they have the whole
6 Overhead Squats
10 Burpees next minute to complete
(185/135 lb)
10 meter Bear Crawl 15 burpees. Scaling:
9 Chest-to-Bar Pull-Ups
10 Burpees These numbers are meant
20 Kettlebell Swings (1.5/1 to be challenging, but wodwell.com/wod/wedding-day
pood) ideally something that
10 Burpees athletes can complete
30 Lunges (alternating between 45-50 seconds “GAME PLAN”
legs) each round. Some
Every 2 Minutes in 10
10 Burpees modification options would
minutes 1 Hang Squat
40 Sit-Ups be to bring the rep
Snatch
10 Burpees numbers down to
2 Overhead Squats
50 Air Squats somewhere between 10-
15, to make each minute
Work up to a max weight
wodwell.com/wod/fat-amy :45 seconds on and :15
seconds off, or to bring
Athlete is allowed up to 2
down the total number of
attempts at each weight.
“FELIX THE rounds. It is better to pick
CAT” a modification from the wodwell.com/wod/game-plan
beginning and stick to it
6 Rounds for Time 9
than it is to modify in the
Burpees
middle of the workout. “GAUCHO”
9 Box Jumps (24/20 in)
9 Pull-Ups wodwell.com/wod/fortitude For Time 60 Box Jumps

page 30 of 299
1526 BENCHMARK
WODS
March 18, 2019

9 Thrusters (40/20 kg) (60/50 cm)

9 Toes-to-Bar
With a weight vest (20/14
lb)
wodwell.com/wod/felix-the-cat
“FILTHY FIFTY”
For Time 50 Box Jumps
“FRANTASY
LAND”
For Time 21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
50 Deadlifts (50/32.5 kg)
40 V-Ups
30 Clean-and-Jerks
(50/32.5 kg)
20 Burpees
10 Bar Muscle-Ups
Time Cap: 18 minutes
wodwell.com/wod/gaucho

(24/20 in) 12-9-6 reps of:

50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75
pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders
wodwell.com/wod/filthy-50
“FORE!”
AMRAP, Three 4-minute
Rounds in 12 minutes 4
minutes of Clean-and-Jerks
(135/95 lb)
4 minutes of Rowing
(calories)
4 minutes of Burpees
With a running clock from
0:00-4:00 complete as
many repetitions as
possible of clean-and-jerks.
At 4:00 move immediately
Thrusters (135/95 lbs)
Bar Muscle-Ups
“GERRY’S
LADDER”
wodwell.com/wod/frantasy-land AMRAP (with a Partner) in
15 minutes 20 Deadlifts
(275/185 lb)
“FREAK” 40 Power Cleans (185/135
For Time 21 Thrusters lb)
(95/65 lb) 60 Wall Ball Shots (20/14
21 Pull-Ups lb)
800 meter Run 80 American Kettlebell
30 Kettlebell Swings (2/1.5 Swings (70/53 lb)
pood) 100 Double-Unders
30 Pull-Ups
50 Double-Unders If you complete the
50 AbMat Sit-Ups ascending ladder, repeat in
400 meter Run reverse
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/16 One Partner can work at a
lb) time. Split up work as you
wish. On a 15 Minute Clock
wodwell.com/wod/freak climb up the ladder to
complete the 100 Double
Unders - then retreat back
“FREEDOM down the ladder KB
FORCES” Swings, WBs, PCs, DLs - if
you have enough time
For Time (with a Partner)
start climbing back up

page 31 of 299
1526 BENCHMARK
WODS
March 18, 2019
to the rower and row as
many calories as possible
until 8:00. Switch
immediately to burpees
and perform as many as
possible until 12:00. Score
is the number of
repetitions completed at
each station (also record
the total).
wodwell.com/wod/fore
“FOUR LEAF
CLOVER”
AMRAP in 28 minutes 2
mins of Burpee Box Jumps
(24/20 in)
2 mins of Thrusters (65/45
lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings
(35/26 lb)
2 mins of Rest
Perform max reps of each
movement for 2 minutes
before moving immediately
to the next movement.
Rest for 2 minutes after
every round.
wodwell.com/wod/four-leaf-clover
“FRANZILLA
(KINETICS)”
For Time 21 Thrusters
page 32 of 299
With a Running Clock:
2 Rounds of:
200 meter Buddy Carry
20 Planking Partner
Burpees
Then, 10 Rounds of:
8 Synchronized Pull-Ups
12 Synchronized Push-Ups
Start the clock and begin
the 2-round portion of the
workout, partitioning the
work as needed between
partners. Once the last
burpee is completed move
immediately to the 10-
round synchronized portion
of the workout. For the
planking partner burpees,
one partner holds plank
while the other partner
does burpees with a jump
over the planking partner.
For the synchronized
portion of the workout
partners must perform
each rep in unison for the
rep to count. Each partner
must complete 8 pull-ups
and 12 push-ups per
round.
wodwell.com/wod/freedom-forces
“FRIANEBETH”
For Time 21 Thrusters
(95/65 lb)
again. For example do 20-
40-60-80-100, then 80-60-
40-20, then 40-60-80-100,
etc.
wodwell.com/wod/gerrys-ladder
“GRACE”
For Time 30 Clean-and-
Jerks (135/95 lb)
Power cleans or full cleans
are acceptable. Athlete
may re-set after the clean
or catch the bar in the rack
position for the clean and
push straight into the jerk
without pausing. However
snatches are not allowed.
Scaling "Grace" is one of
the fastest CrossFit
benchmark workouts.
Reduce the load so you
can perform multiple reps
unbroken and complete all
the reps in less than 5
minutes. Athletes less
familiar with Olympic lifting
should take time to drill
the mechanics of each
movement and reduce the
load drastically.
Intermediate Option 30
clean and jerks for time
(Men: 115 lb / Women: 75
lb) Beginner Option 30
clean and jerks for time
(Men: 75 lb / Women: 55
lb)
1526 BENCHMARK
WODS
March 18, 2019

(95/65 lb) 21 Pull-Ups wodwell.com/wod/grace

21 Pull-Ups
15 Thrusters (115/75 lb)
15 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lb)
9 Bar Muscle-Ups
wodwell.com/wod/franzilla
15 Squat Cleans (135/95
lb)
15 Ring Dips “GUT BUSTER”
9 Deadlifts (225/155 lb) For Time 150 Sit-Ups
9 Handstand Push-Ups 1000 meter Row
150 Sit-Ups
wodwell.com/wod/frianebeth
wodwell.com/wod/gut-buster

“FREDDY’S “G.I. JANE”

REVENGE” For Time 100 Burpee Pull- “HARRIET”
5 Rounds for Time 5 Ups 8 Rounds for Reps in 4
Shoulder-to-Overheads minutes 20 seconds of
wodwell.com/wod/g-i-jane Mountain Climbers (2-
(185/135 lb)
10 Burpees count)
10 second Sprint
Each shoulder-to-overhead “GAS PEDAL”
rep may be any type of For Time 750 meter Row Use a Tabata / interval
jerk or press. 100 Double-Unders timer (20 second / 10
30 Burpees over the Rower second intervals, for 8
wodwell.com/wod/freddys- rounds - with no rest
revenge wodwell.com/wod/gas-pedal between rounds). Score is
total number of mountain
climbers completed. For
“FRELEN” “GERRY” the 10-second Sprint the
5 Rounds for Time 800m AMRAP in 20 minutes 18 athlete should run in any
Run Wall Ball Shots (20/14 lb) direction (either around a
15 Dumbbell Thrusters 18 American Kettlebell track or back-and-forth
(45/35 lb) Swings (55/35 lb) shuttle sprints) until it's
15 Pull-Ups 7 Power Cleans (135/95 lb) time for the next round of
12 Burpees Mountain Climbers. For
wodwell.com/wod/frelen each 20-second period of
wodwell.com/wod/gerry work the athlete should
drop in place and start the
“G.I. GRAN” Mountain Climbers again.
21-15-9 Reps for Time “GODZILLA”
wodwell.com/wod/harriet
Clean-and-Jerks (60/45 kg) 3 Rounds For Time 1
Burpee Pull-Ups Legless Rope Climb (15 ft)

page 33 of 299
1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/g-i-gran 2 Squat Snatches (225/145

“GARRY
PURDHAM”
AMRAP (with a Partner) in
31 minutes 31 Burpees
31 Double-Unders
31 Deadlifts (45/30 kg)
31 Push-Ups
31 Box Jumps (24/20 in)
31 Hang Power Cleans
(45/30 kg)
31 Air Squats
31 Kettlebell Swings (24/16
kg)
31 Shoulder-to-Overheads
(45/30 kg)
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots (9/6 kg)
wodwell.com/wod/garry-purdham
“GEORGIE”
AMRAP in 21 minutes 7
Burpees
11 Push-Ups
22 Kettlebell Swings (54/35
lb)
Buy-in: 65 Sit-Ups
Total score is number of
rounds and reps completed
(including sit-ups) in 21
minutes.
lb)
3 Back Squats (365/245 lb)
4 Deficit Handstand Push-
Ups (13/9 in)
wodwell.com/wod/godzilla
“GUIDO”
21-15-9 Reps for Time Tire
Flips (500/300 lb)
Push Presses (95/65 lb)
Burpees
wodwell.com/wod/guido
“HANG IN
THERE
PARTNER”
EMOM (with a Partner) in
20 minutes 5 Thrusters
(95/65 lb)
5 Burpees
While partner hangs from
Pull-Up Bar
This is an every minute on
the minute (EMOM)
workout where Partner A
has one minute to finish
the reps. Whatever time is
left in the minute is rest
time. While Partner A
completes the reps,
Partner B is hanging from a
pull-up bar.
“HEARTBREAKE
R, DREAM
MAKER”
Ascending Ladder in 10
minutes 2 Wall Ball Shots
(20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb)
- Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb)
- Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb)
- Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb)
- Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb)
- Partner 2
6 Synchronized Burpees
etc...
Partner 1 does 2 wall balls,
then both partners do 2
synchronized burpees
together. Partner 2 does 2
wall balls, then both
partners do 2 burpees in
tandem. Partner 1 does 4
wall balls, then both
partners do 4 burpees,
then Partner 2 does 4 wall
balls, then both partners
do 4 synchronized
burpees, etc. Continue
adding 2 reps per round

page 34 of 299
1526 BENCHMARK
WODS
March 18, 2019
wodwell.com/wod/georgie
“GIRLS GONE
WILD”
For Time "Fran" at 0:00:
21-15-9 Reps of:
Thrusters (95/65 lb)
Pull-Ups
Then, "Diane" at 4:00:
21-15-9 Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
Finally, "Amanda" at 8:00:
9-7-5 Reps of:
Ring Muscle-Ups
Squat Snatches (135/95 lb)
With a running clock
complete each of the three
workouts, "Fran," "Diane,"
and "Amanda," back-to-
back-to-back, resting
between each until the
clock says to start the next
workout. Score each
workout separately, for
time.
wodwell.com/wod/girls-gone-wild
“GUADALUPE”
Five 3-minute AMRAPs in
19 minutes AMRAP in 3
minutes
3 Power Cleans (135/95 lb)
page 35 of 299
wodwell.com/wod/hang-in-there
“HEARTBREAK
KID”
3 Rounds for Time 10 Front
Squats (185/135 lb)
20 Chest-to-Bar Pull-Ups
50 Double-Unders
Front squats should be
taken from the ground.
Squat cleaning the first rep
is allowed. Scaling The
weight on the barbell
should be heavier, but
something that athletes
could complete in 1-2 sets
each round. The weight will
come from the ground, so
it should be a load that
athletes can safely clean.
In order to get the proper
stimulus, the pull-up and
jump rope variations
should be something that
could be completed in no
more than 4 sets each
round.
wodwell.com/wod/heartbreak-kid
“HEATHER
(HEYER)”
AMRAP in 20 minutes 8
Pull-Ups
12 Dumbbell Snatches
(50/35 lb) (alternating)
until time is up.
Synchronized burpees
require both partners to do
the burpees in tandem,
with each partner on the
ground at the same time
before popping up.
wodwell.com/wod/heartbreaker-
dream-maker
“HEINZ 57”
For Time 57 calorie Row
57 Kettlebell Swings (24/16
kg)
57 Dumbbell Snatches
(50/35 lb)
57 Wall Ball Shots (20/14
lb)
57 Push-Ups
57 calorie Assault Bike
wodwell.com/wod/heinz-57
“HITMAN”
3 Rounds For Time 10 Back
Squats (225/155 lb)
400 meter Run
Barbell must be pulled
from the floor; cannot be
on a rack. Scale as needed.
wodwell.com/wod/hitman
“HOPE FOR
1526 BENCHMARK
WODS
March 18, 2019

6 Push-Ups 17 Wall Ball Shots (20/14 KENYA”

9 Knees-to-Elbows
1 minute Rest, then repeat
(5 times total)
wodwell.com/wod/guadalupe
“HALLOWOD”
For Time 10 Burpees
31 Russian Kettlebell
Swings (70/56 lb)
10 Burpees
31 Box Jumps (24/20 in)
10 Burpees
31 Push Presses (75/55 lb)
10 Burpees
31 Pull-Ups
10 Burpees
31 Ball Slams (30/20 lb)
10 Burpees
31 Dumbbell Snatches
(50/35 lb)
1031 meter Row
wodwell.com/wod/hallowod
lb)
wodwell.com/wod/heather-2
“HIGH FIVE”
AMRAP (with a Partner) in
15 minutes 8 Power Cleans
(105/75 lb), each
8 Overhead Presses
(105/75 lb), each
10 High-Five Push-Ups
Partner A does the power
cleans while Partner B
completes the overhead
presses. Partners must
wait for each other to
complete their 8 reps
before they alternate
exercises. Once both
partners finish 8 reps of
each, do 10 high-five
pushups together. That’s
one round.
wodwell.com/wod/high-five
AMRAP in 12 minutes 50
Air Squats
30 Push-Ups
15 Pull-Ups
wodwell.com/wod/hope-for-kenya
“I PLANK, YOU
PLANK”
For Time (with a Partner)
5,000 meter Row
50 Front Squats
60 Box Jumps
Break it up any way you
like. Only one partner may
work at a time. While one
partner is working, the
other is holding a plank. If
the partner holding a plank
drops out, partners switch
places.
wodwell.com/wod/i-plank-you-
plank

“HARVEY MILK” “ICON 3”

For Time 11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Complete Pull-Ups, then
Double-Unders and Pull-
Ups, then Burpees, Double-
Unders, and Pull-Ups, etc.
“HOPE”
For Time 12 Front Squats
3 Rounds For Total Reps in
(225/155 lb)
17 minutes 1 minute
9 Clean-and-Jerks (225/155
Burpees
lb)
1 minute Power Snatch
6 Snatches (225/155 lb)
(75/55 lb)
1 minute Box Jump (24/20
wodwell.com/wod/icon-3
in)
1 minute Thruster (75/55
lb)

page 36 of 299
1526 BENCHMARK
WODS
March 18, 2019
until a final round of Air
Squats, Sit-Ups, Burpees,
Double-Unders, and Pull-
Ups
Like the song (and the
WOD) the “12 Days of
Christmas,” complete each
movement in ascending
order then work back down
to air squats, adding one
exercise per round. To
start, perform the pull-ups
for the first round. Then,
perform the double-
unders back to the pull-ups
for the second round. Then
burpees, double-unders to
pull-ups on the third round
and so on.
wodwell.com/wod/harvey-milk
“HEATHER”
3 Rounds For Time 550
meter Row
12 Deadlifts (225/155 lb)
21 Rings Dips
wodwell.com/wod/heather
“HERCULES
COMPLEX”
21-15-9 Reps for Time
Deficit Strict Handstand
Push-Ups
Push-Ups
page 37 of 299
1 minute Chest-to-Bar Pull-
Ups
1 minute Rest
Athlete moves from among
five stations after a minute
each. After the five-minute
round a one-minute break
is allowed before
repeating. The clock does
not reset or stop between
exercises. On call of
"rotate," the athlete moves
to next station
immediately. One point is
given for each rep, except
on the rower where each
calorie is one point. See:
"Hope" workout scorecard.
wodwell.com/wod/hope
“HULK HOGAN”
Every 2 Minutes in 20
minutes 3 Muscle Ups
5 Power Cleans (185/135
lb)
7 Burpees
Score is total number of
two-minute rounds
completed, plus number of
reps completed in first
incomplete round. If you
finish all 20 rounds your
score is 20 (next time add
+1 rep to each exercise (4
muscle-ups, 6 power
cleans, 8 burpees) each
“ICON 6”
EMOM in 20 minutes 100
foot Sled Push (90/50 lb)
Max Rep Burpees with
remaining time in each
minute.
Each minute on the minute
(EMOM) perform a 100-ft
sled push, then as many
burpees as possible before
starting the sled push
again at the top of the next
minute. Score is total
number of burpees
completed in 20 minutes.
wodwell.com/wod/icon-6
“INCREDIBLE
HULK”
AMRAP in 20 minutes 5
Deadlifts (115/75 lb)
5 Hang Power Cleans
(115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)
wodwell.com/wod/incredible-hulk
“JACINTO
STORM”
For Time 69 Double-Unders
69 Air Squats
69 Push-Ups
69 Pull-Ups
1526 BENCHMARK
WODS
March 18, 2019
Strict Presses (50/35 kg)
wodwell.com/wod/hercules-
complex
“HOOCH”
5 Rounds for Time 11
Deadlifts (275/205 lb)
14 Single Arm Dumbbell
Thrusters (50/35 lb)
Every 2 minutes:
150 foot Sled Push
Time Cap: 20 minutes
wodwell.com/wod/hooch
“HOTEL HELL”
For Time 100 Dumbbell
Thrusters (35/25 lb)
5 Burpees to start, and at
the top of each minute
Start with 5 burpees. Then
complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
completed. If athlete does
not finish score is number
of rounds and reps
completed.
wodwell.com/wod/hotel-hell
page 38 of 299
round, and see how many
rounds you can get in 20
minutes).
wodwell.com/wod/hulk-hogan
“ICON 2”
3 Rounds for Time 10
Thrusters (155/105 lb)
10 Muscle-Ups
400 meter Run
wodwell.com/wod/icon-2
“ICON 5”
AMRAP in 12 minutes 2
Rope Climbs
6 Deadlifts (275/185 lb)
9 Box Jumps (24/20 in)
wodwell.com/wod/icon-5
“ICON 8”
2 Rounds for Time 50 feet
Yoke Carry (500/350 lb)
15 Snatches (135/95 lb)
50 feet Yoke Carry
(500/350 lb)
15 Clean-and-Jerks (135/95
lb)
wodwell.com/wod/icon-8
“IVAN THE
69 Wall Ball Shots (20/14
lb)
69 Kettlebell Swings (1.5/1
pood)
69 Deadlifts (95/65 lb)
69 Double-Unders
wodwell.com/wod/jacinto-storm
“JEREMY”
21-15-9 Reps For Time
Overhead Squats (95/65
lb)
Burpees
wodwell.com/wod/jeremy
“JOHN
STEVENOT”
Four 7-Minute AMRAPs in
34 minutes From 0:00-
7:00, 2 Rounds of:
13 Overhead Squats (95/65
lb)
13 Toes-to-Bars
Remaining Time:
Max Snatches (95/65 lb)
2 minutes Rest
From 9:00-16:00, 2 Rounds
of:
13 Front Squats (95/65 lb)
13 Pull-Ups
Remaining Time:
Max Cleans (95/65 lb)
1526 BENCHMARK
WODS
March 18, 2019
“ICON 1”
3 Rounds for Time 20 Wall
Ball Shots (30/20 lb)
20 Power Cleans (135/95
lb)
wodwell.com/wod/icon-1
“ICON 4”
For Time 1.5 mile Run
120 Double-Unders
100 Air Squats
80 Chest-to-Bar Pull-Ups
60 GHD Sit-Ups
40 Clean-and-Jerks (115/85
lb)
20 Strict Deficit Handstand
Push-Ups (4.5")
wodwell.com/wod/icon-4
“ICON 7”
4 Rounds for Time 20/17
cal Row
15 meter Handstand Walk
10 Shoulder-to-Overheads
(165/110 lb)
wodwell.com/wod/icon-7
“IT’S A TRAP!”
For Time 100 Burpees
200 meter Run to start,
then again every 2 minutes
page 39 of 299
TERRIBLE” 2 minutes Rest
5 Rounds For Time 90
From 18:00-25:00, 2
Seconds Jump Rope
Rounds of:
50-40-30-20-10 Reps of:
7 Bar Muscle-Ups
Lunges
13 Burpees
Push-Ups
Remaining Time:
Sit-Ups
Max Snatches (135/85 lb)
Start each round with 90
seconds of jump rope 2 minutes Rest
(singles), then round one
do 50 reps of each of the From 27:00-34:00, 2
other movements. Do 90 Rounds of:
seconds of jump rope 28 Push-Ups
again to start round two, 28 calorie Row
then do 40 reps of each of Remaining Time:
the other movements, etc. Max Cleans (135/85 lb)
wodwell.com/wod/john-stevenot
wodwell.com/wod/ivan-terrible
“JASON AND “JONESWORTHY
LANDEN” ”
4 Rounds for Time (with a For Time 80 Air Squats
40 Kettlebell Swings (1.5/1
Partner) 376 meter Run
pood)
(together)
20 Pull-Ups
39 American Kettlebell
64 Air Squats
Swing (55/35 lb)
32 Kettlebell Swings (1.5/1
34 Burpee Box Jump Overs
pood)
(30/24 in)
16 Pull-Ups
50 Air Squats
One partner works at a
time, except for the run 25 Kettlebell Swings (1.5/1
which must be done pood)
12 Pull-Ups
together.
32 Air Squats
wodwell.com/wod/jason-and- 16 Kettlebell Swings (1.5/1
landen pood)
8 Pull-Ups
1526 BENCHMARK
WODS
March 18, 2019
The workout begins with a
200 meter run. Then
perform burpees until the
2:00 mark and run another
200 meters. So, athletes
will run on minutes: 0, 2, 4,
6, etc. and perform
burpees in the remaining
time until the next 2
minute mark is
reached...until 100 burpees
are completed.
wodwell.com/wod/its-a-trap
“JAKE’S WOD”
For Time (in teams of 3)
Cash-In:
1997 meter Row
Then, 20 Rounds of:
7 Shoulder-to-Overheads
(80/60 lb)
10 Power Cleans (80/60 lb)
28 Double-Unders
5 Rope Climbs
Cash-Out:
2018 meter Row
Partition the work as
needed among the three
team members.
wodwell.com/wod/jakes-wod
page 40 of 299
“JERRY
SWINGER”
For Time 30 Wall Ball Shots
(20/14 lb)
30 Kettlebell swings (2/1.5
pood)
60 Box Jumps (24/20 in)
30 Kettlebell Swings (2/1.5
pood)
30 Wall Ball Shots (20/14
lb)
wodwell.com/wod/jerry-swinger
“JONAH LOMU”
For Time 1975 meter Run
11 Sandbag Ground-to-
Over-Shoulder (55/45 lb)
11 Thrusters (135/95 lb)
11 Handstand Push-Ups
11 Hang Squat Cleans
(135/95 lb)
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overhead
(135/95 lb)
11 Back Squats (135/95 lb)
11 Power Cleans (135/95
lb)
37 Wall Balls (20/14 lb)
40 Kettlebell Swings (1.5/1
Pood)
wodwell.com/wod/jonah-lomu
“JORDY’S
16 Air Squats
8 Kettlebell Swings (1.5/1
pood)
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings (1.5/1
pood)
2 Pull-Ups
wodwell.com/wod/jonesworthy
“JUDAH
MACCABEE”
8 Rounds for Time 8 Hang
Power Cleans (95/65 lb)
8 Front Squats (95/65 lb)
8 Push Presses (95/65 lb)
8 Burpees
8 Pull-Ups
8 Dips
8 Box Jumps (20 in)
8 Sit-Ups
wodwell.com/wod/judah-
maccabee
“KALSU”
For Time 100 Thrusters
(135/95 lb)
5 Burpees to start and at
the top of every minute
Start with 5 burpees. Then
complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
1526 BENCHMARK
WODS
March 18, 2019
“JERRY ‘THE
BAWZ’ RAY”
For Time 25 Burpees
52 Overhead Walking
Lunges (45/25 lb Plate)
25 Burpees
52 Toes-to-Bars
25 Burpees
52 calorie Air Bike
25 Burpees
52 Kettlebell Swings
25 Burpees
52 GHD Sit-Ups
wodwell.com/wod/jerry-bawz-ray
“JOHNNY”
3 Rounds for Time (with a
Partner) Buy-In:
600 meter Run
19 calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs
Cash-Out:
600 meter Run
1 Random Act of Kindness*
Time Cap: 3 months
An 'Erg Jump Over' is a
jump over the rower (aka:
ergometer). Random Act
of Kindness standards: 1.
Someone/people you don’t
know today 2. No benefit
to you (other than you
page 41 of 299
GOODBYE”
For Time (with a Partner)
800 meter Farmer Carry
(24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman
Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups
/ Handstand Hold
50 Buddy Deadlifts (100/70
kg)
400 meter Farmer Carry
(24/16 kg)
To start, partners do the
farmer carry together
(each athlete carries two
kettlebells, one in each
hand). For the next five
movements one partner
works while the other
partner 'holds.' If one
partner takes a break,
partners switch positions
then continue. The buddy
deadlifts are performed
with a single bar, both
partners lifting it together.
wodwell.com/wod/jordys-
goodbye
“K9 CHUCKY”
4 Rounds for Time 1
Deadlift (275/205 lb)
25 Kettlebell Swings (53/35
lb)
completed. If athlete does
not finish score is number
of rounds and reps
completed.
wodwell.com/wod/kalsu
“KETTLE BEAR
20”
2 Rounds for Time 20
Kettlebell Sumo Deadlift
High Pulls (24/16 kg)
20 Double-Unders
20 Single-Arm Overhead
Walking Lunges (24/16 kg)
20 Double-Unders
20 Alternating Kettlebell
Snatches (24/16)
20 Double-Unders
20 Kettlebell Clean-and-
Presses (24/16 kg)
20 Double-Unders
20 Kettlebell Swings (24/16
kg)
20 Double-Unders
Use a single kettlebell
throughout the workout.
For the snatches, alternate
arms each rep. For the
lunges and clean-and-
presses complete 10 per
arm per round.
wodwell.com/wod/kettle-bear-20
1526 BENCHMARK
WODS
March 18, 2019
feeling good for what you
did) 3. Makes at least one
person’s life easier for a
minute, an hour, a day, or
more
wodwell.com/wod/johnny
“JONNY BOI”
For Time 50 Sit-Ups
21 Strict Pull-Ups
21 Push Press (95/65 lb)
400 meter Run
15 Strict Pull-Ups
15 Push Press (115/85 lb)
800 meter Run
9 Strict Pull-Ups
9 Push Press (135/105 lb)
1 Mile Run
50 Sit-Ups
wodwell.com/wod/jonny-boi
“JUMP
AROUND”
EMOM(with a Partner) in 15
minutes 8 Alternating
Dumbbell Snatches
After each 3 minutes
perform:
50 Double-Unders
Partners are working on
different exercises and
switch at the end of each
minute. Remaining time in
page 42 of 299
19 Box Jumps (24/20 in) “KING KONG”
11 Burpees
3 Rounds For Time 1
Deadlift (455/320 lb)
wodwell.com/wod/k9-chucky
2 Muscle-Ups
3 Squat Cleans (250/175
“KENT” lb)
4 Handstand Push Ups
AMRAP in 28 minutes 15
Russian Kettlebell Swings wodwell.com/wod/king-kong
(70/53 lb)
20 Box Jumps (24/20 in)
25 Dumbbell Hang Squat “LANDON”
Cleans (50's/35's lb)
AMRAP in 30 minutes 800
30 Burpees
meter Run
24 Box Jumps (24/20 in)
From 12:00-13:00, Rest in
11 Front Squats (155/105
silence
lb)
2 Bar Muscle-Ups
On a 28-minute clock,
perform as many
wodwell.com/wod/landon
repetitions as possible of
the kettlebell swings, box
jumps, hang squat cleans,
“LEGLESS”
and burpees. At the 12:00
mark rest for one minute. For Time 27 Thrusters
At 13:00, resume the (95/65 lb)
workout where you left off 4 Legless Rope Climbs (15
and continue until 28:00. ft)
21 Thrusters (95/65 lb)
Score is total rounds and
3 Legless Rope Climbs (15
repetitions completed.
ft)
wodwell.com/wod/kent 15 Thrusters (95/65 lb)
2 Legless Rope Climbs (15
ft)
“KILINO JO” 9 Thrusters (95/65 lb)
1 Legless Rope Climb (15
For Time (in a Team of 3):
ft)
Buy In:
1997 meter Row
wodwell.com/wod/legless
Then, 4 Rounds of:
1526 BENCHMARK
WODS
March 18, 2019
the minute after
completing the prescribed
reps is the rest period.
Every third minute, both
partners complete 50
double unders or 75 single-
unders. For example: in
minute 1, Partner A
completes the dumbbell
snatches while Partner B
completes the overhead
press. In minute two, they
switch. In minute 3, they
each complete the 50
double-unders or 75 single-
unders. Continue this
pattern for 15 minutes.
wodwell.com/wod/jump-around
“KAREN +
JOHNNY”
For Time 35 Pull-Ups
35 Burpees
35 Hang Power Cleans
(115/75 lb)
35 Push Press (115/75 lb)
35 Kettlebell Swings (53/35
lb)
35 Sit-Ups
35 Pull-Ups
wodwell.com/wod/karen-johnny
“KIANA”
4 Rounds for Time 2 Squat
Cleans (185/125 lb)
page 43 of 299
16 Deadball Over Bar
(chest height) (50/35 kg) “LINCHPIN TEST
13 Rope Climbs 1”
29 Deadball Bear Hug For Time 400 meter Run
Squats
24 Clean & Jerks (60/40kg) 21-15-9 Reps of:
Thrusters (75/55 lbs)
Cash Out: Pull-Ups
2017 m Deadball March*
400 meter Run
*Carry 2 Deadballs per
team: 21-15-9 Reps of:
Males: 1 x 40kg and 1 x Thrusters (75/55 lbs)
20kg Pull-Ups
Females: 1 x 30kg and 1 x
20kg 400 meter run
Complete the row, then the wodwell.com/wod/linchpin-test-1
4-round portion of the
workout, then the deadball
march. For the deadball “LINCHPIN TEST
march, rotate deadballs
12”
among team members
until the 2017 meter For Time 400 meter Run
15 Clean-and-Jerks (135/95
distance is completed. If a
lb)
deadball is dropped at any
3 Rope Climbs (15 ft)
point, for any reason, all
team members complete
400 meter Run
10 push-up penalty (each)
12 Clean-and-Jerks (135/95
before carrying on.
lb)
2 Rope Climbs
wodwell.com/wod/kilino-jo
400 meter run
“L.A.G.” 9 Clean-and-Jerks (135/95
lb)
19 Rounds for Time (with a
1 Rope Climb
Partner) 2 Legless Rope
Climbs
wodwell.com/wod/linchpin-test-
6 Kettlebell Swings (2/1.5 12
pood)
1526 BENCHMARK
WODS
March 18, 2019

15 Push-Ups 16 GHD Sit-Ups

99 Double-Unders “LINCHPIN TEST
12 Sit-Ups One partner works while 4”
23 Deadlifts (185/125 lb) the other rests. Partition 2 Rounds for Time 18
13 Box Jumps the work as needed. calorie Row
15 Thrusters (95/65 lb)
wodwell.com/wod/kiana wodwell.com/wod/l-a-g
12 Chest-to-Bar Pull-Ups

“KORTZ” “LAURA MAYES”
For Time 101 Back Squats 4 Rounds for Time 40
(135/95 lb) Double-Unders
101 Lunges (135/95 lb) 12 Shoulder-to-Overheads
101 Box Jumps (24/20 in) (135/95 lb)
2015 meter Row 12 Back Squats (135/95 lb)
12 Burpees
Athlete may take the
barbell from a weight rack. wodwell.com/wod/laura-mayes
Scaling:
101 Back Squats (no “LIFT UP LUKE”
weight) 101 Lunges (no AMRAP in 5 minutes 4
weight) 101 Box Step- Power Cleans (155/105 lb)
Ups (24/20 in) 1500
24 Double-Unders
meter Row
10 Pull-Ups
aka: "Luke" for "Lift Up
wodwell.com/wod/kortz
Autism"
wodwell.com/wod/lift-luke
“LAST ASCENT”
5-10-15 Rounds for Time
Back Squats (225/155 lb) “LINCHPIN TEST
Box Jumps (20/24 in) 11”
wodwell.com/wod/last-ascent
For Time 7 Squat Snatch
(185/135 lb)
11 Muscle-ups
“LEPRECHAUN” 100 Double-Unders
11 Muscle-Ups
3 Rounds for Time 17 Push
wodwell.com/wod/linchpin-test-4
“LINCHPIN TEST
7”
4 Rounds for Time 4 Power
Cleans (205/145 lb)
4 Front Squats (205/145 lb)
4 Shoulder to Overhead
(205/145 lb)
wodwell.com/wod/linchpin-test-7
“LINDSAY”
For Time 24 calorie Row
24 Box Jumps/Box Step
Ups
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55
lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35

page 44 of 299
1526 BENCHMARK
WODS
March 18, 2019

Presses (95/65 lb) 7 Squat Snatch (185/135 lb)

20 Bar-Facing Burpees lb) 24 Front Squats (75/55 lb)
16 Power Snatches (95/65 24 Toes-to-Bars/Knee
lb) wodwell.com/wod/linchpin-test- Raises
400 meter Run 11 24 Overhead Squats
(backwards) 24 Ring Dips
24 Wall Ball Shots (20/14
wodwell.com/wod/leprechaun “LINCHPIN TEST lb)
3” 24 Double Unders
3 Rounds for Time 21 Wall 24 Handstand Push-Ups
“LINCHPIN TEST Balls (20/14 lb) 24 Kettlebell Snatches
10” 14 Handstand Push-Ups (53/35 lb) (alternating)
5 Rounds for Time 15 Wall 7 Deadlifts (315/205 lb) 24 Deadlifts (75/55 lb)
Balls (20/14 lb) 24 Hang Squat Cleans
15 Power Cleans (95/65 lb) wodwell.com/wod/linchpin-test-3 (75/55 lb)

wodwell.com/wod/linchpin-test-
Movements may be done
10 “LINCHPIN TEST in any order. 24 reps must
6” be completed before
proceeding to the next
4 Rounds for Time 21 Wall
“LINCHPIN TEST movement.
Balls (20/14 lb)
2” 18 Pull-Ups wodwell.com/wod/lindsay
3 Rounds for Time 5 15 Kettlebell Swings (1.5/1
Muscle-Ups pood)
10 Squat Cleans (135/95 12 Handstand Push-ups “LOOP, SWOOP,
lb)
PULL AND
20 Box Jumps (24/20 in) wodwell.com/wod/linchpin-test-6
PUSH”
wodwell.com/wod/linchpin-test-2 AMRAP in 10 minutes 1
“LINCHPIN TEST mile Run
9” Max Clean and Jerks
“LINCHPIN TEST (165/105 lb)
5 Rounds for Time 50 foot
5” Handstand Walk
Your score is your total
For Time 20 Back Squats 5 Squat Cleans (225/155
accumulated Clean & Jerks.
(225/155 lb) lb)
There is no separate score
2 mile Run
for the run.
20 Back Squats (225/155 wodwell.com/wod/linchpin-test-9
lb) wodwell.com/wod/loop-swoop-
pull-push

page 45 of 299
1526 BENCHMARK
WODS
March 18, 2019

Take barbell from a rack

“LOLA” “LP 450”
wodwell.com/wod/linchpin-test-5 5 Rounds For Time 30 For Time 100 Double-
Double Unders Unders
20 Knees-to-Elbows 10 Chest-to-Bars
“LINCHPIN TEST 10 Handstand Push-Ups 20 Toes-to-Bars
8” 30 Deadlifts (155/105 lbs)
3 Rounds for Time 21
wodwell.com/wod/lola 40 Push-Ups
Deadlifts (185/135 lb) 50 AbMat Sit-Ups
7 Overhead Squats 40 Burpees
“LOVELACE” 30 Box Jumps
(185/135 lb)
For Time 5 mile run 20 Push Press (155/105
Use one barbell, no rack 6 minute Plank Hold lbs)
(cumulative) 10 Power Cleans (155/105
wodwell.com/wod/linchpin-test-8 20 Burpee Pull-Ups lbs)
160 Walking Lunges 100 Double-Unders
64 Push-Ups
“LIQUID 64 Sit-Ups wodwell.com/wod/lp-450

COCAINE”
5 Rounds for Time 5 Clean-
and-Jerks (155/105 lb)
10 Chest-to-Bar Pull-Ups
wodwell.com/wod/liquid-cocaine
“LOS”
in 21 minutes From 0:00-
15:00:
AMRAP in 15 minutes
5 Hang Cleans (95/65 lb)
18 Double-Unders
20 seconds Rest
Then, from 15:00-21:00:
1 Rep Max Clean-and-Jerk
wodwell.com/wod/los
wodwell.com/wod/lovelace
“LUCKY 13”
3 Rounds for Time 13
“LUCK OF THE Push-Ups
LEPRECHAUN” 13 Sit-Ups
4 Rounds for Time 10 Wall 13 Box Jumps (20 in)
Ball Shots (20/14 lb) 13 Kettlebell Swings (1.5
15 Burpees pood)
20 Kettlebell Swings (1.5/1 13 Push Presses (45 lb)
pood) 13 Walking Lunges (each
25 Double-Unders leg)
13 Mountain Climbers
wodwell.com/wod/luck-of-the- 13 Knees-to-Elbows
leprechaun 13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
“MABRY 13 Back Extensions
MEDLEY” 13 Burpees
3 Rounds for Time 4/2 wodwell.com/wod/lucky-13
Handstand Push-Ups

page 46 of 299
1526 BENCHMARK
WODS
March 18, 2019

“LUCK OF THE
IRISH”
5 Rounds for Time 17
Kettlebell Swings (53/35 lb)
17 Knees-to-Elbows
17 Sumo Deadlift High-
Pulls (53/35 lb)
17 Goblet Squats (53/35 lb)
wodwell.com/wod/luck-of-the-
irish
“LUCY”
5 Rounds for Time 5 Pull-
ups
10 Burpees
400 meter Run
wodwell.com/wod/lucy
“MADDIE”
AMRAP in 16 minutes 4
Squat Cleans (135/95 lb)
11 Burpee Box Jump Overs
(24/20 in)
20 Double-Unders
wodwell.com/wod/maddie
8/6 Ground-to-Overheads
(135/95 lb) “MACHO MAN”
12/10 Burpees EMOM for as Long as
Possible 3 Power Cleans
wodwell.com/wod/mabry-medley (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)
“MAKIMBA”
15-10-5 Reps for Time Each minute on the minute
Dumbbell Thrusters (10 lb) (EMOM), starting at the top
Air Squats of the minute, complete
Burpees one round. Rest the
remainder of the minute.
wodwell.com/wod/makimba Score is total number of
rounds completed before
becoming unable to
“MARATHON” complete a round before
the start of the next
2 Rounds for Time 400
minute.
meter Run
26 Hand Release Push-ups
wodwell.com/wod/macho-man
400 meter Run
26 Kettlebell Swings (53/35
lb)
“MAMBA”
400 meter Run
26 Sit-ups AMRAP in 18 minutes 5
400 meter Run Ring Muscle-Ups
26 Deadlifts (75/55 lb) 8 Power Cleans (185/125
400 meter Run lb)
26 Air Squats 24 Box Jumps (30/24 in)
400 meter Run
wodwell.com/wod/mamba
26 Box Jumps (24/20 in)

Understanding that this is

“MANCHESTER”
AMRAP in 22 minutes 22
Power Cleans (60/40 kg)
5 Burpee Muscle-Ups
17 Box Jump Overs (24/20
in)
a longer workout, the
movements performed are
ones that can be quickly
warmed up and taught.
With 3 miles of running on
top of the other
movements, we are
“MARATHON
MONDAY”
5 Rounds for Time 4 Squat
Clean-and-Jerks (185/135
lb)
15 Chest-to-Bar Pull-ups

page 47 of 299
1526 BENCHMARK
WODS
March 18, 2019

200 meter Run
wodwell.com/wod/manchester
“MARIE”
AMRAP in 17 minutes 26
Air Squats
7 Sumo Deadlifts (80/55
kg)
17 Burpees Over the Bar
wodwell.com/wod/marie
“MARTIN
LUTHER KING,
JR.”
2 Rounds for Time 19 Wall
Ball Shots (20/14 lb)
29 Strict Pull-Ups
39 calorie Row
19 Man Makers (2 x 25/20
lb dumbbells)
68 Toes-Through-Rings
allotting for 45 minutes for
the workout. We run one
class in the morning, as
the road close for the
marathon, but one way to
limit the amount of set-up
necessary at each of your
classes is to have
equipment set up in
advance. If space allows,
organize stations for each
movement with a variety
of kettlebell weights,
barbell weights, and box
heights. In a atypical
scenario, we will touch on
brief teaching points
during the group warmup
to streamline the hour. If
you would like more time
to prep athletes, a couple
options would be to cut the
workout to one round or
make it an AMRAP 35.
wodwell.com/wod/marathon
13 Burpee Lateral Jumps
Then:
800 meter Run
For the burpee lateral
jumps, start with the body
and both feet on one side
of your barbell. Complete
the burpee by jumping
laterally with both feet
taking off and landing
together on the other side
of the barbell.
wodwell.com/wod/marathon-
monday
“MARTIN”
For Time 800 meter Run
Then 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats

Time Cap: 34 minutes Then:

wodwell.com/wod/martin-luther-
king-jr
“MATIAS”
For Time 2 Rounds of:
25 Burpee Box Jump Overs
(24/20 in)
7 Clean-and-Jerks (61/43
kg)
19 Handstand Push-Ups
“MARK 35”
7 Rounds For Time 5 Bench
Press (225/155 lb)
5 Power Cleans (225/155
lb)
35 Double-Unders
wodwell.com/wod/mark-35
800 meter Run
wodwell.com/wod/martin
“MATHEUS”
Two 15-minute AMRAPs in
30 minutes AMRAP from
00:00-15:00
5 Snatches (115/85 lb)
11 Wall Balls (20/16 lb)
14 Push-Ups

page 48 of 299
1526 BENCHMARK
WODS
March 18, 2019
94 Double-Unders
5 minute Rest
Then, 2 Rounds of:
28 Alternating Dumbbell
Snatches (22.5/15 kg)
12 Squat Cleans (61/43 kg)
20 Toes-to-Bars
18 Wall Ball Shots (15/10
kg)
wodwell.com/wod/matias
“MEGAN”
21-15-9 Rounds for Time
Burpees
Kettlebell Swings (1.5/1
pood)
Double-Unders
wodwell.com/wod/megan
“MICHELLE”
For Time Tabata Back
Squats (95/65 lb)
Continue until 100 Back
Squats are completed
Athlete may use a weight
rack. Perform max back
squats in 20 seconds, then
rest for 10 seconds. Repeat
until 100 back squats are
completed.
wodwell.com/wod/michelle
page 49 of 299
“MARY
ELIZABETH”
21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups
Air Bike (calories)
Wall Ball Shots (20/14 lb)
Pull-Ups
Perform 21 reps of each
movement, then 15 reps of
each, then 9 of each.
wodwell.com/wod/mary-elizabeth
“MATTHEW
SHEPARD”
10 Rounds for Time 12
Front Squats (135/95 lb)
9 Weighted Pull-Ups (35/25
lb)
8 Handstand Push-Ups
wodwell.com/wod/matthew-
shepard
“MEL”
AMRAP (with a Team of 3)
in 15 minutes 15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees
Alternate teammates upon
completion of each
movement. All three
AMRAP from 15:00-30:00
7 Muscle-Ups
12 Burpees
16 Double-Unders
With a running clock
perform as many
repetitions as possible
(AMRAP) of the first 15-
minute portion of the
workout. At 15:00 move on
to the second 15-minute
AMRAP. Do not rest
between AMRAPs.
wodwell.com/wod/matheus
“MCFLURRY”
For Time 400 meter Run
21 Cleans (185/135 lb)
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters
(50/35 lb)
15 Pull-Ups
400 meter Run
9 Cleans (185/135 lb)
9 Pull-Ups
400 meter Run
wodwell.com/wod/mcflurry
“MIAGI”
For Time 50 Deadlifts
(135/95 lbs)
50 Double Kettlebell
Swings (24/16 kg)
50 Push-Ups
1526 BENCHMARK
WODS
March 18, 2019
“MLK”
For Time, with a Single
Kettlebell (53/35 lb) 15
Turkish Get-Ups
(alternating)
Then, 1 Round of:
19 Pike Push-Ups (24/20 in
box)
29 Burpees
Then 2 Rounds of:
19 Kettlebell Swings
55 Hollow Rocks
Then, 1 Round of:
19 Goblet Squats
63 Mountain Climbers
Then, 2 Rounds of:
19 Kettlebell Swings
86 Air Squats
Finally, 3 Rounds of:
35 Sumo Deadlift High-
Pulls
39 Lying Toe Touches
(alternating)
Perform the entire workout
with a single kettlebell for
use in each weighted
movement (kettle bell
swings, goblet squats,
mountain climbers, sumo
deadlift high-pulls).
wodwell.com/wod/mlk
page 50 of 299
partners must complete
the burpees together.
wodwell.com/wod/mel
“MIND ERASER”
AMRAP in 20 minutes 7
Power Cleans (135/95 lb)
7 Burpees
200 meter Run
wodwell.com/wod/mind-eraser
“MLK DAY”
For Time 63 Cleans (85/65
lb)
64 Wall Ball Shots (20/14
lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1
pood)
68 Front Squats (85/65 lb)
wodwell.com/wod/mlk-day
“MONTCON
REMEMBRANCE
DAY”
AMRAP in 19 minutes 18
seconds 11 Box Jumps
11 Dumbbell Swings
11 Lunges (alternating
legs)
Complete as many rounds
as possible within 19
50 Clean-and-Jerks (135/95
lb)
50 Pull-Ups
50 Kettlebell Taters (24/16
kg)
50 Box Jumps (24/20)
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
A Kettlebell Tater (video
demo) is a kettlebell swing
into a front squat, in which
the bell is flipped at the
top of the swing and again
at the top of the front
squat.
wodwell.com/wod/miagi
“MIRACLE MILE”
For Time 400 meter Run
25 Kettlebell Swings (55/35
lb)
200 meter Farmers Walk
(55,40/35,30 lb)
200 meter Waiters Walk
(40/30 lbs)
25 Box Jumps (24/20 in)
100 meter Sprint
100 meter Walking Lunge
100 meter Sprint
100 meter Walking Lunge
5 Burpees
400 meter Medicine Ball
Run (20/14 lbs)
For the farmers walk carry
one kettlebell and one
1526 BENCHMARK
WODS
March 18, 2019
“MODIFIED
CINDY”
10 Rounds For Time 1-2-3-
4-5-6-7-8-9-10 Clean-and-
Jerks (155/105 lb)
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform one clean-and-jerk
followed by round of
"Cindy" (5 pull-ups, 10
push-ups, 15 air squats)
followed by 2 clean-and-
jerks. Repeat, adding
another clean-and-jerk
each round.
wodwell.com/wod/modified-cindy
“MOVES LIKE
JAGGER”
AMRAP With a Partner in
10 minutes Partner 1:
10 Hand Release Deadlifts
(225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of
Squat (53/35 lb)
Alternate each round.
Buy-In: 50 Goblet Lunges
(53/35 lb)
page 51 of 299
minutes and 18 seconds.
wodwell.com/wod/montcon-
remembrance-day
“MR. NICK”
AMRAP (with a Partner) in
18 minutes 5 Squat
Snatches (135/95 lb)
14 Deadlifts (315/225 lb)
5 Bar Muscle-Ups
30 Toes-to-Bars
35 ft Handstand Walk
Cash Out:
1983 meter Run (together)
With a partner, partition
the work as needed
(except the run, which
partners do together).
wodwell.com/wod/mr-nick
“NASIRIYAH”
For Time 1 mile Run
59 Wall Ball Shots (20/14
lb)
Then, 3 Rounds of:
12 Squat Cleans (135/95
lb)
18 Pull-Ups
23 Box Jumps
1 Clean or Snatch
(challenging weight)
100 meter Fireman's Carry
dumbbell, different
weights. For the waiters
walk use only
the dumbbell.
wodwell.com/wod/miracle-mile
“MOBLOKO”
AMRAP in 8 minutes 30
Chest-to-Bar Pull-Ups
25 Thrusters (115/75 lb)
20 Chest-to-Bar Pull-ups
15 Thrusters (115/75 lb)
10 Bar Muscle-Ups
5 Thrusters (115/75 lb)
wodwell.com/wod/mobloko
“MOVEMBER
COWBOYS”
3 Rounds for Time 10
Handstand Push-Ups
20 Hang Squat Cleans
(115/80 lb)
3 Rope Climbs
wodwell.com/wod/movember-
cowboys
“MYERS”
For Time 21 Ring Muscle-
Ups
21 Clean-and-Jerks
(315/225 lb)
21 Ring Muscle-Ups
1526 BENCHMARK
WODS
March 18, 2019
For the buy-in one partner
must work at a time.
Partition the work between
partners as needed. Team
must complete 50 total
lunges. While partner 1 is
working to complete a full
round of deadlifts and box
jumps, partner 2 is holding
a kettlebell in the bottom
of the squat. Partner 1
cannot begin deadlifts until
partner 2 is in the bottom
of the squat. After partner
1 completes 10 deadlifts
and 10 box jumps, partners
switch positions. Partner 1
must pass the kettlebell to
partner 2. Hand release
deadlifts require that the
hands be released from the
barbell at the bottom of
the lift when the bumpers
have touched the
floor. Bars must not be
dropped from the waist. A
complete rep occurs when
the bar is lifted from the
floor using both hands, the
athlete has demonstrated
full hip extension and
shoulders are behind the
bar and the bar is then
returned to the floor and
hands released from the
bar when the bumpers
touch the floor.
wodwell.com/wod/moves-like-
jagger
page 52 of 299
wodwell.com/wod/nasiriyah
“NEVER
FORGET”
3 Rounds For Time 100
meter Sandbag Carry
(135/90 lb)
9 Handstand Push-Ups
11 Overhead Squats
(115/75 lb)
wodwell.com/wod/never-forget
“OGAR”
AMRAP in 14 minutes 3
Snatches (135/95 lb)
1 Muscle-Up
12 Wall Balls (20/14 lb)
wodwell.com/wod/ogar
“ONE BAR,
THREE GIRLS”
21-15-9 Reps for Time
Thrusters (135/95 lb)
Pull-Ups
Squat Cleans (135/95 lb)
Ring Dips
Deadlifts (135/95 lb)
Handstand Push-Ups
Use the same weight for all
barbell movements.
wodwell.com/wod/one-bar-three-
girls
wodwell.com/wod/myers
“NASTY GIRLS
V2”
3 Rounds for Time 50
Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans
(175/125 lb)
wodwell.com/wod/nasty-girls-v2
“NOAH WOOD”
Two Parts for Time 7
Rounds of:
20 Back Squats (95/65 lb)
4 Chest-to-Bar Pull-Ups
10 minutes Rest
Then, 3 Rounds of:
9 Burpees to Target (6 in
above standing reach)
6 Box Jumps (36/30 in)
With a running clock start
the first couplet of back
squats and chest-to-bar
pull-ups. Rest 10 minutes
with the clock still running.
Then start the second
couplet 10 minutes after
you finished the first. Back
squats are from the
ground.
wodwell.com/wod/noah-wood
1526 BENCHMARK
WODS
March 18, 2019

“NAPALM” “OPTIMUS “OH NO CURTIS

2 Rounds for Time 10 Bar
Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts (225/155 lb)
40 Wall Ball Shots (30/20
lb)
wodwell.com/wod/napalm
“NAUTICAL
NANCY”
5 Rounds for Time 400
meter Row
15 Overhead Squats (95/65
lb)
wodwell.com/wod/nautical-nancy
PRIME”
AMRAP in 7 minutes Wall
Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at
the top of each minute
Workout starts with wall
ball shots. At the top of
each minute, starting at
1:00, complete 5 deadlifts,
then resume wall ball
shots. The total score will
be the number of wall ball
shots completed and
deadlifts completed.
wodwell.com/wod/optimus-prime
P”
For Time 100 Curtis P's
(105/70 lb)
One "Curtis P" complex is
comprised of one Power
Clean, one Lunge (each
leg), and one Push Press.
wodwell.com/wod/oh-curtis-p
“OPERATION
OVERLORD”
For Time 200 meter Plate
Run (45/35 lb)
100 Plate Box Step Ups
(45/35 lb, 24/20 in)

“PAINSTORM 200 meter Dumbbell

“NONA” Farmer Carry (50/40 lb)
For Time Buy-In: XII” 40 Dumbbell Hang Cleans
500 meter Row For Time 400 meter Run (50/40 lb)
50 Back Squats
Then, 30-20-10 reps of: 50 Front Squats 200 meter Plate Run
Hang Power Cleans (95/65 50 Overhead Squats (45/35 lb)
lb) 400 meter Run 40 Plate Burpees (45/35 lb)
Pull-Ups 50 Shoulder Presses
Kettlebell Swings (24/16 50 Push Presses 200 meter Dumbbell
kg) 50 Push Jerks Farmer Carry (50/40 lb)
Burpees 400 meter Run 40 Slam Ball Over the Wire
50 Hang Power Cleans (40/30 lb, 9/8 ft)
wodwell.com/wod/nona 50 Hang Power Snatches
400 meter Run 200 meter Plate Run
(45/35 lb)
“OLAF” Perform all barbell 40 Strict Pull-Ups
5 Rounds for Time 5 Squat movements with an

page 53 of 299
1526 BENCHMARK
WODS
March 18, 2019

Cleans (155/105 lb) olympic bar only (45/35 lb). With a running clock,
25 Pushups Run without the bar. complete all five sections
of the workout. If you have
wodwell.com/wod/olaf wodwell.com/wod/painstorm-xii access to a beach, do the
workout in the sand. For
"Slam Ball Over the Wire"
“OPEX LACTIC “PAINSTORM athlete may use a wire,
TEST” XXI” rope, bar or any other
3 Rounds at Max Effort 250 For time 30 Burpees obstacle to throw the slam
meter Row 30 Deadlifts ball over (the movement is
10 Kettlebell Swings (70/56 30 Burpees similar to a Wall Ball Shot,
lb) 30 Cleans but the ball must land on
10 Burpees 30 Burpees the other side).
10 Kettlebell Swings (70/56 30 Strict Presses
wodwell.com/wod/operation-
lb) 30 Burpees overlord
10 Burpees 30 Push Presses
10 Kettlebell Swings (70/56 30 Burpees
lb) 30 Jerks “PAINSTORM X”
250 meter Row 30 Burpees
For time 200 meter
12 minutes Rest 30 Swings
Farmers Walk
30 Burpees
Full effort on each round. 100 Pull-Ups
30 Sumo Deadlift HIgh-
Rest 12 minutes between 100 Thrusters (45/35 lb)
Pulls
each. Time all three 200 meter Sand Bag Carry
30 Burpees
rounds. 75 Burpees
30 Snatches (Left Hand)
75 Hang Power Snatch
30 Burpees
wodwell.com/wod/opt- (45/35 lbs)
30 Snatches (Right Hand)
repeatability-test 200 meter Suitcase Walk
30 Burpees
50 Kettlebell Swings (1.5
30 Man Makers
pood/1 pood)
“PAINSTORM Use the same pair of 50 Bear Complex (45/35 lb)
XI” dumbbells throughout. 200 meter Waiter Walk
Originally the WOD was 25 Muscle-Ups
For Time 100 meter Run
designed as "choose your 25 Handstand Push-Ups
10 Muscle-Ups
200 meter Run own weight." If you're
Pick your own weights for
20 Handstand Push-Ups looking for an Rx weight
the carries (Farmers Walk,
300 meter Run consider 55/35 lb.
Sandbag Carry, Suitcase
30 Overhead Squats (45/35
wodwell.com/wod/painstorm-xxi Walk, Waiter Walk); if
lb bar)
you're looking for an Rx

page 54 of 299
1526 BENCHMARK
WODS
March 18, 2019

400 meter Run weight consider 53/36 lb

40 Sumo Deadlift High Pull
(45/35 lb bar)
500 meter Run
50 Pull-Ups
600 meter Run
60 Push-Ups
700 meter Run
70 Kettlebell Swings (1/.75
pood)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats
wodwell.com/wod/painstorm-xi
“PAINSTORM
XV”
7 Rounds for Time 10 Man
Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell
Snatches (15 per side)
40 Single-Arm Overhead
Lunges (20 per side)
50 Dumbbell Swings
Use one pair of dumbbells
throughout (pick your own
weight)
This workout was originally
intended to be a "choose
your own weight"
adventure. If you're looking
for an Rx weight consider
“PANIC ketlebells. One Bear
BREATHING” Complex consists of 1
For Time (with a Partner) Power Clean, 1 Front
500-400-300-200-100 Squat, 1 Push Press, 1
meter Row (x2) Back Squat, 1 Push Press -
Partner Kettlebell Rack unbroken.
Hold (24/16 kg)
wodwell.com/wod/painstorm-x
5 Burpee penalty for each
drop of kettlebells
“PAINSTORM
With a running clock rows XIX”
will be performed AMRAP in 40 minutes 5
alternating between Deadlifts (70/50 lb)
teammates, as time trials 5 Hang Power Cleans
for each distance: 500/500, (70/50 lb)
400/400, 300/300, 5 Front Squats (70/50 lb)
200/200, 100/100. Every 5 Push Presses (70/50 lb)
row is to be performed at 5 Back Squats (70/50 lb)
maximum intensity while
the other partner "rests" wodwell.com/wod/painstorm-xix
with two kettlebells in rack
position. The "resting"
partner will rack the bells “PAINSTORM
at the beginning of their XXIV”
partner’s row and will
For Time 100 meter Run
unrack them at the end of
50 Burpees
the row. Unracking of
200 meter Run
kettlebells before the end
100 Push-Ups
of the row results in a 5
300 meter Run
synchronized burpee
150 Lunges
penalty for every offense,
400 meter Run
to be paid at the end of the
200 Air Squats
workout.
300 meter Run
wodwell.com/wod/panic- 150 Lunges
breathing 200 meter Run
100 Push-Ups
100 meter Run

page 55 of 299
1526 BENCHMARK
WODS
March 18, 2019

35/25 lb. 50 Burpees

“PILCHUCK”
wodwell.com/wod/painstorm-xv 6 Rounds For Time 10 wodwell.com/wod/painstorm-xxiv
Front Squats (225/155 lb)
24 Kettlebell Swings (2/1.5
“PAINSTORM pood) “PAYTON
XXVI” 14 Burpee Box Jump Overs SALZMAN”
Eight Tabatas in 39 (24/20 in) For Time 10 Muscle-Ups
minutes Tabata Thrusters 3 x 200 meter Run
wodwell.com/wod/pilchuck
(95/65 lb) 94 Air Squats
1 minute Rest 22 Jerks (185/135 lb)
Tabata Pull-Ups 22 Bar Over Burpees
“POWER UP 4
1 minute Rest 22 Hang Power Cleans
Tabata Cleans (135/95 lb) MITO” (185/135 lb)
1 minute Rest AMRAP in 20 minutes 20 22 Chest-to-Bar Pull-Ups
Tabata Ring Dips Wall Ball Shots (9/6 kg) 9 Strict Pull-Ups
1 minute Rest 20 Shoulder-to-Overhead 11 Strict Toes-to-Bars
Tabata Deadlifts (200/150 (60/40 kg) 1600 meter Run
lb) 20 Kettlebell Swings (32/24
1 minute Rest kg) wodwell.com/wod/payton-
Tabata Handstand Push- 20 Hand-Release Push-Ups salzman

Ups
1 minute Rest
Tabata Kettlebell Swings
(1.5/1 pood)
1 minute Rest
Tabata Row
Perform 8 different Tabata
intervals (each comprised
of eight rounds of 20
seconds of work followed
by 10 seconds of rest),
each followed by 1 minute
of rest. Tabata score for
each movement is the
lowest number of reps
performed in any of the
eight intervals (for the row
1 calorie = 1 rep). Total
20 Sit-Ups
5 Burpees at the top of
each minute
Start with 5 burpees, then
20 wall ball shots, etc.
Continue the AMRAP until
1:00, then perform 5
burpees. Resume the
AMRAP where you left off.
Do 5 burpees again each
minute until the 20
minutes is complete. Score
is total reps completed,
including burpees.
wodwell.com/wod/power-up-mito
“POLAR BEAR, I
SWEAR”
5 Rounds for Time 5 Bear
Complexes (135/95 lb)
30 ft Dumbbell Bear Walk
(2 x 30/20 lb)
200 meter Run
One "Bear Complex"
consists of 1 Power Clean,
1 Front Squat, 1 Push
Press, 1 Back Squat, 1
Push Press.
wodwell.com/wod/polar-bear-
swear

page 56 of 299
1526 BENCHMARK
WODS
March 18, 2019

score is the sum of all 8

Tabata scores. “PROVE IT” “PR FOR PAT”
For Time Buy-In: AMRAP in 20 minutes 6
wodwell.com/wod/painstorm-xxvi 400 meter Run Power Cleans (185/135 lb)
12 Burpees
1-2-3-4-5-6-7-8-9-10 reps 14 Toes-to-Bars
“PEARL of: 50 foot Handstand Walk
HARBOR Muscle-Ups
12.7.41” Snatches (135/95 lb) wodwell.com/wod/pr-for-pat

For Time 12 Ring Dips

7 Power Cleans (165/105
lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads
(165/105 lb)
41 Double-Unders
wodwell.com/wod/pearl-harbor-
12-7-41
“POPEYE”
AMRAP in 20 minutes 5
Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/popeye
“PROBATIO”
For Max Reps in 30
minutes 0:00-5:00
Max Burpee Box Jump-
Buy-Out:
400 meter Run
wodwell.com/wod/prove-it
“PYRRHIC
VICTORY”
Every Hour On The Hour
For 5 Hours 2 mile Run
20 Bench Presses
(bodyweight)
20 Front Squats
(bodyweight)
20 Rope Climbs (15 ft)
Partition the bench
presses, front squats and
rope climbs as needed.
wodwell.com/wod/pyrrhic-victory
“RHODRI”
For Time (in a Team of 3) 5
Rounds Of:
33 Power Cleans (80/60 kg)
12 Tractor Tire Flips
420 meter Team Run
“PUCCIO”
For Time 1000 meter Row
30 Power Cleans (135/95
lb)
30 Back Squats (135/95 lb)
1 mile Run
wodwell.com/wod/puccio
“QUARTER
GONE BAD”
5 Rounds For Total Reps in
18 minutes 15 seconds
Thrusters (135/95 lb)
45 seconds Rest
15 seconds Weighted Pull-
Up (50/30 lb)
45 seconds Rest
15 seconds Burpees
45 seconds Rest
Each round is 3 minutes.
The clock does not reset or
stop between exercises.
Move from each of three
stations after 15 seconds
of work and 45 seconds of

page 57 of 299
1526 BENCHMARK
WODS
March 18, 2019
Overs (24/20 in)
Rest 5 minutes
10:00-14:00
Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-22:00
Max Power Cleans
(155/105 lb)
Rest 3 minutes
25:00-27:00
Max Wall Ball Shots (20/14
lb)
Rest 2 minutes
29:00-30:00
Max Unbroken Pull-Ups
(single attempt)
With a running clock
complete the first AMRAP.
After each AMRAP, rest the
same amount of time
worked, then head straight
into the next AMRAP.
(Work 5 minutes, rest 5
minutes, work 4 minutes
rest 4 minutes, etc.)
wodwell.com/wod/probatio
“PUKIE
page 58 of 299
Then:
129 Burpees
In a team of 3, one partner
works at a time. Break up
the work as needed
(except for the run, which
is done together). Don't
have a tractor tire? Do
Clean-and-Jerks (155/105
lb).
wodwell.com/wod/rhodri
“ROSA”
5 Rounds for Time 10
Handstand Push-Ups
400 meter Run
wodwell.com/wod/rosa
“RYAN
MURAMOTO”
AMRAP (with a Partner) in
34 minutes 100 Burpee
Box Jump-Overs (24/20 in)
800 meter Run
100 Wall Ball Shots (30/20
lb)
800 meter Run
200 Double-Unders (100
each)
800 meter Run
One partner works while
the other rests. Partition
the work as needed,
except for the run (both
rest. On call of "rotate",
the athletes must move to
next station immediately
for best score. One point is
given for each rep.
wodwell.com/wod/quarter-gone-
bad
“RILEY
KATHERYN”
AMRAP in 14 minutes 2 80
ft Shuttle Sprints (out and
back)
11 Kettlebell Swings (53/35
lb)
3 Power Cleans (185/135
lb)
9 Dumbbell Shoulder-to-
Overheads (2 x 35/20 lb)
30 Air Squats
wodwell.com/wod/riley-katheryn
“ROYAL
MARINES
BIRTHDAY”
AMRAP in 25 minutes 1
Rope Climb (4.5 meters)
6 Pull-Ups
6 Front Squats (60/40 kg)
4 Shoulder-to-Overheads
(60/40 kg)
wodwell.com/wod/royal-marines-
birthday
1526 BENCHMARK
WODS
March 18, 2019

BREWSTER” athletes run together). For

For Time 150 Burpees
wodwell.com/wod/pukie-brewster
“RECOVERY
DAY”
3 Rounds, For Calories in
34 minutes 2 minutes Air
Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
One calorie equals one rep.
Score is total calories.
wodwell.com/wod/recovery-day
“RIP IT FOR
RUP”
For Time 55 Double-Unders
Then:
1-2-3-4-5-6-7-8-9-10 Reps
of:
Deadlifts (225/155 lb)
Over-the-Bar Burpees
Then, 55 Double-Unders
wodwell.com/wod/rip-it-for-rup
the double-unders, each
partner must complete 100
total.
wodwell.com/wod/ryan-
muramoto
“SANGRE 1.4”
Four AMRAPs in 36 minutes
AMRAP in 4 minutes:
Burpees
2 minutes Rest
Then, AMRAP in 6 minutes:
Alternating Kneeling
Presses (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 16
minutes:
4 Gorilla Cleans (2 x 16/12
kg)
4 Front Squats (2 x 16/12
kg)
4 Clean-and-Jerks (2 x
16/12 kg)
2 minutes Rest
Then, AMRAP in 4 minutes:
Burpees
* If athlete breaks during a
round, perform 10 Push-
Ups
“SAGE AT 20”
AMRAP in 20 minutes 20
Thrusters (135/95 lb)
20 Pull-ups
20 Burpees
wodwell.com/wod/sage-20
“SATAN’S
WHISKERS”
3 Rounds for Time 10
Chest-to-Bar Pull-Ups
10 Front Squats (165/115
lb)
10 Burpees
Front squats are taken
from the ground.
wodwell.com/wod/satans-
whiskers
“SCOTTY”
AMRAP in 11 minutes 5
Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14
lb)
17 Bar Over Burpees
wodwell.com/wod/scotty
“SEVEN DEADLY
SINS”
For Time 10 Chest-to-Bar
Pull-Ups

page 59 of 299
1526 BENCHMARK
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March 18, 2019

“RUN AND GET With a running clock 20 Toes-to-Bars

perform all four AMRAPs. 30 Deadlifts (185/135 lb)
FRAN”
Athlete must perform at 100 Double-Unders
For Time 400 meter Run least the same number of 30 Box Jumps (24/20 in)
21 Thrusters (40/30 kg) burpees in the last AMRAP 20 Burpees
21 Pull-Ups as in the first. Otherwise 10 Cleans (185/135 lb)
penalty is 4x the difference
400 meter Run (for example: 50 burpees wodwell.com/wod/seven-deadly-
15 Thrusters (40/30 kg) in the first AMRAP, but only sins
15 Pull-Ups 45 burpees in the last
AMRAP; penalty is 4x5 =
400 meter Run 20 extra burpees). In the “SNEAK
9 Thrusters (40/30 kg) third AMRAP, penalty for ATTACK”
9 Pull-Ups breaking at any time 10 Rounds for Time 10
during the cleans, front Thrusters (95/65 lb)
wodwell.com/wod/run-get-fran
squats and clean-and-jerks 10 Bar Over Burpees
is 10 push-ups. Penalty 10 calorie Assault Air Bike
reps do not count toward
“SAN FRAN
the total score. wodwell.com/wod/sneak-attack
CRIPPLER”
For Time 30 Back Squats wodwell.com/wod/sangre-1-4
(bodyweight) “SPEAL VS.
1,000 meter Row DUTCH”
“SCHLITZ”
For Time 10 Thrusters
Back squats are from a 4 Rounds for Time 400
(135/95 lb)
rack meter Run
50 Double-Unders
4 Muscle-Ups
wodwell.com/wod/san-fran- 8 Thrusters (135/95 lb)
40 Double-Unders
crippler 40 Double-Unders
6 Thrusters (135/95 lb)
wodwell.com/wod/schlitz
30 Double-Unders
“SAVED BY THE 4 Thrusters (135/95 lb)
BARBELL” 20 Double-Unders
“SERENE”
2 Thrusters (135/95 lb)
3 Rounds for Max Reps in For Time 1,000 meter Row 10 Double-Unders
17 minutes 1 minute
Burpees Then 4 Rounds of: wodwell.com/wod/speal-vs-dutch
1 minute Wall Ball Shots 8 Front Squats (185/135 lb)
(20/14 lb) 4 Shoulder-to-Overhead
1 minute Deadlifts (115/75 (185/135 lb)
lb) 15 Pull-Ups

page 60 of 299
1526 BENCHMARK
WODS
March 18, 2019
1 minute Medicine Ball Sit-
Ups (20/14 lb)
1 minute Hang Power
Cleans (115/75 lb)
1 minute Rest
Perform 1 minute of work
at each of the 5 stations.
Move immediately to the
next station after 1 minute.
The clock does not reset or
stop between exercises.
One-minute break is
allowed before repeating
each round. One point is
given for each rep.
Scaling Most athletes
should be able to stick with
the interval pattern.
Beginners should reduce
the loading. Intermediate
athletes can handle the
prescribed loading in this
workout. Beginner
Option 3 rounds for max
reps of: 1 minute of
burpees 1 minute of wall-
ball shots 1 minute of
deadlifts 1 minute of sit-
ups 1 minute of hang
power cleans Rest 1
minute Men: 10-lb. ball,
75-lb. deadlifts and cleans
Women: 6-lb. ball, 55-lb.
deadlifts and cleans
wodwell.com/wod/saved-by-the-
barbell
page 61 of 299
Then:
43 Burpees
1 mile Run
wodwell.com/wod/serene
“SNANCY”
5 Rounds for Time 3 Squat
Snatches (100/75 lb)
15 Overhead Squats
(100/75 lb)
400 meter Run
Barbell movements are
from the ground (no weight
rack).
wodwell.com/wod/snancy
“SONNY”
3 Rounds for Time 400
meter Run
16 Wall Ball Shots (9/6 kg)
12 Push-Ups
14 Burpees
wodwell.com/wod/sonny
“SQT”
3 Rounds for Time 10
Ground-to-Overhead
(95/65 lbs)
200 yard Shuttle Sprint (50
yards there and back,
twice)
wodwell.com/wod/sqt
“STANKY LEGS”
3 Rounds for Time 535
meter Run
15 Overhead Squats
(135/95 lbs)
wodwell.com/wod/stanky-legs
“STEVENSONST
RONG”
AMRAP in 8 minutes 20
seconds 4 Hang Power
Cleans (185/125 lb)
14 Burpees
84 Wall Ball Shots (20/14
lb)
wodwell.com/wod/stevensonstro
ng
“SUGAR
DADDY”
For Time 21-15-9 Deadlifts
(225/155 lb)
400 meter Run
Run 400 meters after
completing each round of
deadlifts. For example: 21
Deadlifts, followed by a
400 meter run. 15 deadlift
followed by a 400 meter
run. 9 deadlifts followed by
a 400 meter run.
wodwell.com/wod/sugar-daddy
1526 BENCHMARK
WODS
March 18, 2019
“SEAN SUITER”
6 Rounds for Time (with a
Partner) 11 Clean-and-Jerks
(135/95 lb)
16 Bar-Over Burpees
17 Box Jumps (24/20 in)
wodwell.com/wod/sean-suiter
“SNAKE BITE”
21-15-9 Reps for Time
Squat Snatches (95/65 lb)
Chest-to-Bar Pull-Ups
Strategy: While many
athletes are capable of
completing the round of 21
unbroken or close to
unbroken, doing so can
lead to a major drop off in
rounds 2 and 3.
Intelligently breaking up
the first round similar to
how they would the round
of 15 will lead to
consistency across all sets.
Some possible rep
schemes for the round of
21 are 7-7-7 / 9-7-5 / 6-5-4-
3-2-1. This approach
should allow individuals to
better get through the
round of 15 to come.
Athletes can break the
rounds of 15 and 9 into 2-3
sets based on how they are
feeling. For athletes who
are overhead squatting,
page 62 of 299
“STEVE HILL”
AMRAP (with a Partner) in
20 minutes Buy-in: 5
Rounds (each)
Partner A: 20/15 calorie
Row
Partner B: 20 GHD Sit-Ups
* Switch after both
partners finish
In the remaining time,
AMRAP of:
Partner A: Bench Presses
(155/105)
Partner B: Hang Hold from
a Pull-Up Bar
* Switch as needed
One partner starts on the
rower, the other starts on
GHD. Switch when both
partners' reps are
completed. After each
partner completes 5
rounds, complete the max
reps bench press in the
remaining time (one
partner working at a time,
while the other does a
hang hold); switch as
needed.
wodwell.com/wod/steve-hill
“STRUNG-OUT,
BACKWARDS,
“TABATA
BARBELL”
With a Running Clock in 19
minutes Tabata Deadlift
(185/135 lb)
Tabata Hang Power Clean
(135/95 lb)
Tabata Front Squat (85/65
lb)
Tabata Push Press (65/45
lb)
1 minute Rest between
exercises
Tabata (20 secs on and 10
secs off, for 8 intervals) of
each movement - for a
total of 32 intervals. Score
is total number of reps
completed in all intervals.
wodwell.com/wod/tabata-barbell
“TABATA THIS”
With a Running Clock in 24
minutes Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between
each Tabata
Perform a Tabata interfal
(eight rounds of 20
seconds of work and 10
1526 BENCHMARK
WODS
March 18, 2019
the goal will be to
complete those repetitions
close to unbroken. It is ok
if they need to break the
power snatches a little
more to accomplish that
goal. Scaling: These
options replace the squat
snatch and chest to bar
pull-ups: Option B: For
Time: 15-12-9 Power
Snatch (95/65) Overhead
Squats (95/65) Pull-ups
Option C: For Time: 15-
12-9 Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups
wodwell.com/wod/snake-bite
“SNEAKY
ANNA”
AMRAP in 20 minutes 4
Double Kettlebell Hang
Snatches (2 x 16/12 kg)
4 Burpees
4 Double Kettlebell
Deadlifts (2 x 16/12 kg)
(between the feet)
Nurpees (or no-push-up
burpees) are burpees
without the push-up. In this
workout neither a jump nor
an overhead clap is
required, either. Merely
drop to plank, pop the hips
up and jump the feet back
to the hands and stand
page 63 of 299
AND UPSIDE- seconds of rest) of each
movement – for a total of
DOWN FRAN”
40 intervals. Each Tabata
For Time 1200 meter Run is followed by 1 minute of
9 Pull-Ups rest. Score for each
9 Thrusters (95/65 lb) movement is the lowest
number of reps (or calories
800 meter Run on the rower) performed in
15 Pull-Ups any of the eight intervals.
15 Thrusters (95/65 lb) Total score is sum of the
lowest score for each
400 meter Run movement.
21 Pull-Ups
21 Thrusters (95/65 lb) wodwell.com/wod/tabata-this
wodwell.com/wod/strung-
backwards-upside-fran
“TALL DAN”
AMRAP in 12 minutes Buy-
In:
“SWOLE-TEL”
80 calorie Row
Four Parts in 12 minutes
EMOM 3 minutes:
Then, AMRAP in remaining
15 Dumbbell Rows (2x30
time:
lb)
6 Deadlifts (315/255 lb)
10 Push-Ups
29 Double-Unders
18 Wall Ball Shots (20/14
EMOM 3 minutes:
lb)
10 Dumbbell Rows (2x40
lb) wodwell.com/wod/tall-dan
10 Push-Ups
EMOM 3 minutes: “TEST 3”
5 Dumbbell Rows (2x45 lb)
For Reps in 8 minutes
10 Push-Ups
Tabata Air Squats
Then, AMRAP in 3 minutes:
Rest 10 seconds, then:
Dumbbell Rows (2x30 lb)
Max Muscle Ups
Perform the entire workout
Tabata is 20 seconds of
with a running clock. No
work followed by 10
1526 BENCHMARK
WODS
March 18, 2019
back up fully for one
repetition. For the
deadlifts, both kettlebells
must start and end on the
ground between the
athlete's feet.
wodwell.com/wod/sneaky-anna
“SPLIT
CHIPPER”
For Time 21 Weighted
Pistols (65/45 lb dumbbell)
15 Clean-and-Jerks
(185/135 lb)
9 Muscle-Ups
15 minutes Rest
Then, For Time:
21 Parallette Handstand
Push-Ups
15 Snatches (165/115 lb)
9 Muscle-Ups
With a running clock,
complete the first part of
the workout as fast as
possible. Rest exactly 15
minutes, then complete
the second part of the
workout as fast as
possible. Score is the total
time elapsed after the last
muscle-up; also record
score from each part of the
workout separately.
wodwell.com/wod/split-chipper
page 64 of 299
rest between sections.
Score is total number of
dumbbell rows completed
in the final 3-minute
AMRAP section of the
workout.
wodwell.com/wod/swole-tel
“TABATA
SOMETHING
ELSE”
With a Running Clock in 16
minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Perform a Tabata Interval
(eight rounds of 20
seconds of work and 10
seconds of rest) for each
movement - for a total of
32 intervals. The first 8
intervals are pull-ups, the
second 8 are push-ups, the
third 8 intervals are sit-
ups, and the last 8
intervals are squats. There
is no additional rest
between movements.
Score is the total reps
performed in all of the
intervals.
wodwell.com/wod/tabata-
something-else
seconds of rest for 8
intervals (4 minutes).
Tabata score is the least
number of reps performed
in any of the eight intervals
of squats. Rest 10 seconds
after the last squat
interval, then begin 4
minutes of muscle-ups.
Final score equals lowest
Tabata round score
multiplied by total
number of muscle-ups
completed.
wodwell.com/wod/test-3
“THE 17TH”
AMRAP (with a Partner) in
17 minutes 17 Burpees
17 Front Squats (115/75 lb)
17 Deadlifts (115/75 lb)
wodwell.com/wod/the-17th
“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
lb)
Use any weighted object
for the overhead lunges,
such as a plate or a
1526 BENCHMARK
WODS
March 18, 2019
“STANLEY”
For Time 50 Deadlifts
(Bodyweight)
50 Incline Push-Ups (24/20
in)
50 Box Jumps (24/20 in)
1 mile Run
Perform incline push-ups
with feet on top of a box,
hands on the floor.
wodwell.com/wod/stanley
“STEVIE”
For Time 31 Kettlebell
Swings (72/56 lb)
31 Wall Ball Shots (20/14
lb)
31 Overhead Squats (95/65
lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)
For each movement all 31
reps must be unbroken. If
you fail to do all 31 reps
unbroken, start back at rep
#1 for that movement.
Rest only between
movements. Scale as
page 65 of 299
“TAG, YOU’RE
IT!”
AMRAP (with a Partner) in
20 minutes 500 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking
Lunges (45/35 lb barbell)
Partner A runs 500 meters
while Partner B completes
as many rounds as
possible (AMRAP) of 10
pull-ups, 10 toes-to-bar, 10
overhead walking lunges.
When Partner A returns
from the run, partners tag
and switch places.
wodwell.com/wod/tag-youre-it
“TEAM
HALLOWEEN”
For Time (with a Partner)
75 Lateral Pumpkin Jumps
50 Pumpkin Push Presses*
100 Pumpkin Goblet
Squats*
50 Pumpkin Box Jumps*
(20 in)
75 Pumpkin Squat Cleans*
* 5 burpee penalty (both
partners) each time the
"pumpkin" touches the
ground
dumbbell.
wodwell.com/wod/the-540
“THE BEN
ROGERS”
For Time 800 meter Run
50 Hang Power Cleans
(115/75 lb)
600 meter Run
30 Hang Power Cleans
(155/105 lb)
400 meter Run
10 Hang Power Cleans
(185/125 lb)
Use one barbell. Athlete
must change own weights.
wodwell.com/wod/the-ben-rogers
“THE CHIEF IS
DEAD”
Five AMRAPs in 24 minutes
AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)
1 minute Rest, then Repeat
(5 times total)
Complete as many rounds
as possible (AMRAP) in 4
minutes, then rest 1
minute. Start each 4-
1526 BENCHMARK
WODS
March 18, 2019
needed. To be considered
unbroken if an object starts
on the ground it can’t
touch the ground again
until the 31st rep is
complete. For barbell
movements (overhead
squats and push jerks) the
bar may rest on the
shoulders. For bodyweight
movements like box jumps
and burpees, athlete must
keep moving.
wodwell.com/wod/stevie
“SURFER ON
ACID”
3 Rounds for Time 400
meter Run
21 Burpees
Strategy: Max sustainable
pace is the fastest pace an
athlete feel they could hold
for all three rounds without
slowing down while taking
into account the added
burpees. This movement
can also be approached in
a similar fashion to the
runs. What is the fastest
pace I can hold here
without slowing down?
Athletes can look at the
time on the clock when
they exit the gym after the
first round to give them a
target split to try and
page 66 of 299
Use a medicine ball (20/14
lb) as your pumpkin
Break up the work as
needed between partners.
Working partner must have
the "pumpkin." After the
lateral jumps, partner A
must pick the medicine ball
up to begin the push
presses. When partner A
completes their set they
must hand the medicine
ball to partner B without
letting it touch the ground.
If either partner drops or
puts the medicine ball
down at any time after
starting the push-presses
and before finishing the
workout, both partners
must do 5 burpees as a
penalty.
wodwell.com/wod/team-
halloween
“THANKSGIVING
WITH THE
GIRLS”
For Time "Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35
minute cycle where you
left off on the previous
cycle. Repeat for a total of
5 cycles. Count total
rounds and reps
completed.
wodwell.com/wod/the-chief-is-
dead
“THE DUDE”
3 Rounds for Time 200
meter Bucket Carry (70/45
lb)
12 Burpees
58 Air Squats
800 meter Run
Cash-Out:
1 Pull-Up
The bucket carry (demo) is
an obstacle course style
challenge in which a
weighted bucket is carried
in front of the body for
distance. If you don't have
a bucket use a d-ball or
other odd object.
wodwell.com/wod/the-dude
“THE GHOST”
6 Rounds for Total Reps in
23 minutes 1 minute of
Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1526 BENCHMARK
WODS
March 18, 2019
replicate for the following
two. The second round will
likely be the most difficult,
so buckling down there
both physically and
mentally will be important.
wodwell.com/wod/surfer-on-acid
“TABATA FIGHT
GONE BAD”
With a Running Clock in 20
minutes Tabata Wall Ball
(20/14 lbs) (10/9 ft)
Tabata Sumo Deadlift
High-Pull (75/55 lb)
Tabata Box Jump (20 in)
Tabata Push-Press (75/55
lb)
Tabata Row (for calories)
Tabata (20 secs on and 10
secs off, for 8 intervals) of
each movement - for a
total of 40 intervals.
Complete the Wall Ball
intervals before moving on
to the Sumo Deadlift High-
Pulls, etc. Each movement
is scored by the lowest
number of reps (or calories
on the rower) in each of
the 8 intervals. Final score
is the total of the scores for
each of the 5 movements.
wodwell.com/wod/tabata-fight-
gone-bad
page 67 of 299
lb)
12 Pull-Ups
"Fran's" House
15 Thrusters (95/65 lb)
"Nancy's" House
400 meter Run
15 Overhead Squats (95/65
lb)
"Grace/Isabel's" House
20 Ground-To-Overheads
(95/65 lb)
"Kelly's" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
With a running clock
complete all five named
parts of the workout, with
no rest in between. For
"Grace/Isabel's" house,
athlete may move the
barbell from the ground to
overhead any way they like
(eg: snatches and/or clean-
and-jerks).
wodwell.com/wod/thanksgiving-
with-the-girls
“THE 300 (GYM
JONES)”
For Time 25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
1 minute Rest
Athletes will work for three
minutes straight before
resting for one minute.
“The Ghost” is a “Fight
Gone Bad” AMRAP style
workout, where the score
is total reps completed at
the end of the six rounds.
Athletes can keep a
running count from
movement to movement,
or add up all three during
their rest period.
wodwell.com/wod/ghost
“THE
KIDMINATOR”
For Time 400 meter Run
1 Clean (100/70 kg)
30 Handstand Push-Ups
1 Clean (100/70 kg)
30 Wall Ball Shots (9/6 kg)
1 Clean (100/70 kg)
100 Double-Unders
1 Clean (100/70 kg)
30 Pull-Ups
1 Clean (100/70 kg)
30 Kettlebell Swings (30/21
kg)
1 Clean (100/70 kg)
400 meter Run
Any type of clean is
acceptable (power or
full/squat clean).
1526 BENCHMARK
WODS
March 18, 2019
“TACO44”
For Time 44 Air Squats
44 Kettlebell Complexes (2
x 16/12 kg)
44 Burpees
1 Kettlebell Complex is
comprised of 1 Deadlift + 1
Clean + 1 Thruster
For the
Deadlift+Clean+Thruster
complex, athlete must
start with two kettlebells
on the ground, deadlift
both finishing in a standing
hang position, then lower
the kettlebells to the
ground once more, then
explosively power clean
both kettlebells to a
standing front rack
position, then perform a
full squat thruster finishing
with both kettlebells
overhead. The full complex
must be completed
unbroken to count as a
single repetition.
wodwell.com/wod/taco44
“TEAM 1776”
For Time (in a Team of
Three) Kettlebell Swings
(53/35 lb)
Box Jumps (24/20 in)
Air Squats
page 68 of 299
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb)
(one count)
50 Kettlebell Clean-and-
Press (1/.75 Pood)
(alternating)
25 Pull-Ups
The entire workout is 300
reps.
wodwell.com/wod/the-300
“THE ANGRY
MEXICAN”
AMRAP in 20 minutes 5
Box Jumps (30/24 in)
5 Handstand Push-Ups
5 Power Cleans (135/95 lb)
5 Single Right Arm
Kettlebell Thrusters (1.5/1
pood)
5 Single Left Arm Kettlebell
Thrusters (1.5/1 pood)
wodwell.com/wod/the-angry-
mexican
“THE CHIEF”
Five 3-minute AMRAPs in
19 minutes AMRAP in 3
minutes
3 Power Cleans (135/95
lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
wodwell.com/wod/the-kidminator
“THE
RECKONING”
For Time 1 mile Run
100 Body Blasters*
1 mile Run
*One Body Blaster consists
of one Burpee, one Pull-Up
then one Knees-to-Elbows.
wodwell.com/wod/reckoning
“THROWING
GRACE”
100 meters (with a
Partner) for Time Clean-
and-Throw (135/95 lb)
Athlete will perform a clean
and then throw the barbell
for maximum distance
every repetition. Score will
be the total time it takes
both partners to get the
barbell to travel 100
meters.
wodwell.com/wod/throwing-grace
“TRUE GRIT”
For Time 2,000 meter Row
At 1-minute mark, begin:
Death by Thrusters (95/65
1526 BENCHMARK
WODS
March 18, 2019
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press
(45/35 lb)
As a team, complete a
total of 1776 reps of all
movements, in any order.
Multiple partners may work
at a time, but everyone
must work together on the
same movement and move
to the next one together.
The only requirements are
that the team not complete
more than 200 reps of any
one movement, and each
team member must
complete at least 10 reps
of each movement.
wodwell.com/wod/1776-team
“THANKSGIVING
SAMPLER
PLATTER”
For Time 5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
page 69 of 299
Repeat 5 times
Complete as many
rounds as possible
(AMRAP) in 3 minutes, then
rest 1 minute. Start each
3-minute cycle where you
left off on the previous
cycle. Repeat for a total of
5 cycles. Count total
rounds and reps
completed.
wodwell.com/wod/the-chief
“THE DEEP
END”
3 Rounds for Time 500
meter Run
5 Squat Cleans
(Bodyweight)
10 Burpees
20 Deadlifts (Bodyweight)
wodwell.com/wod/the-deep-end
“THE FEARLESS
14”
3 Rounds for Time 12
Handstand Push-Ups
2 400 meter Runs
15 Bar Over Burpees
14 Overhead Squats (95/65
lb)
The "2 400 meter Runs"
are written this way for the
lb)
With a running clock start
the row. At the 1-minute
mark get off the rower, do
one thruster, and resume
rowing until the 2-minute
mark. Do two thrusters,
row until the 3-minute
mark, do three thrusters,
etc. until the 2K row is
complete - or until you can
no longer continue.
wodwell.com/wod/true-grit
“TWO MINUTE
DEFENSE”
5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean
(135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
2 minute Rest
Then, 5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean
(135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
With a running clock
complete the first 5
rounds, rest 2 minutes,
then complete the next 5
rounds. Score is the total
1526 BENCHMARK
WODS
March 18, 2019

Then, 4 Rounds of: significance of the date time it takes to complete

8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1
pood)
Then, 3 Rounds of:
(December 2), but may be
run as a single 800 meter
distance.
wodwell.com/wod/the-fearless-14
the full workout, including
the rest period.
wodwell.com/wod/two-minute-
defense

15 Box Jumps (24/20 in)

15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Then:
50 Burpees
wodwell.com/wod/thanksgiving-
sampler-platter
“THE 29”
4 Rounds for Time 29
Kettlebell Swings (1.5/1
pood)
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees
wodwell.com/wod/the-29
“THE ADMIRAL”
3 Rounds for Time 20
Burpee Pull-Ups
20 Front Squats (155/105
lb)
20 Box Jumps (24/20 in)
wodwell.com/wod/the-admiral
“THE HATEFUL “VALENTINE’S
EIGHT” DAY (BRIER
8 Rounds for Time 8 Push- CREEK)”
Ups For Time 30 Partner
8 GHD Sit-Ups Burpees
8 Air Squats 100 Wall Ball Shots (20/14
8 Pull-Ups lb)
8 Deadlifts (95/65 lb) 100 Pull-Ups
8 Hang Power Cleans 200 Double-Unders
(95/65 lb) 4 Rope Climbs (20 ft)
8 Shoulder-to-Overheads
(95/65 lb) Then, 4 Rounds of:
8 calorie Row 15 Thrusters (45/35 lb)
15 Kettlebell Swings(53/35
wodwell.com/wod/the-hateful- lb)
eight
15 Box Jumps (24/20 in)
After completing the first
“THE QUICK portion move immediately
AND THE DEAD” to the next without resting.
For Time 3-9-15-21-15-9-3 Partition the work between
Deadlifts (205/145 lb) partners as needed. For
Box Jumps (24/20 in) the partner burpees, one
partner holds plank while
wodwell.com/wod/quick-dead the other does a burpee
and jumps over the
planking partner.
“THREE WISE
wodwell.com/wod/valentines-
MEN”
day-brier-creek
Three AMRAPs in 16
minutes AMRAP in 4

page 70 of 299
1526 BENCHMARK
WODS
March 18, 2019

minutes
“THE BIG 5 Hang Squat Snatch “VAN DAMME”
NASTY” (135/95 lb) For Time 30 Snatches
AMRAP in 30 minutes 150 10 Bar-Facing Burpees (135/95 lb)
meter Run 10 Muscle-Ups
20 Box Step-Ups (24/20 in) Rest 2 minutes 30 Clean-and-Jerks (135/95
20 Walking Lunges lb)
75 meter Run Then, AMRAP in 4 minutes 10 Muscle-Ups
10 Broad-Jumps 10 Power Cleans (135/95 30 Thrusters (135/95 lb)
10 Push-Ups lb) 10 Muscle-Ups
150 meter Run 20 Pull-Ups
wodwell.com/wod/van-damme
10 Burpees
20 Box Tricep Dips (24/20 Rest 2 minutes
in)
Then, AMRAP in 4 minutes “VICTORIA”
wodwell.com/wod/the-big-nasty 15 Box Jump-Overs (24/20 5 Rounds for Time 10
in) Thrusters (95/65 lb)
30 Wall Ball Shots (20/14 14 Box Jumps (24/20 in)
“THE CRIPPLER” lbs) 12 Sumo-Deadlift High-
For Time 30 Back Squats Pulls (95/65 lb)
Complete all three parts of 12 Burpees
(225/155 lb)
the workout ("Jeremy 27 Kettlebell Swings (1.5/1
1 mile Run
Wise," "Ben Wise," and pood)
wodwell.com/wod/crippler
"Beau Wise") with a
running clock, including wodwell.com/wod/victoria
the 2 minutes between
“THE FAUCET” each part. Score is the
total number of reps “WADE
10 Rounds for Time (with a
completed for all three (DEBRUIN)”
Partner) 4 Legless Rope
parts. Scaling Rx weights
Climbs 5 Rounds For Time 11 One-
are shown above The
12 D-Ball Over Shoulders Arm Dumbbell Power
"Scaled" version uses a
(150/100 lb) Snatches (50/35 lb)
95/65 lb barbell The "Elite"
24 Burpee Box Jumps 12 One-Arm Dumbbell
version uses a 185/135 lb
(24/20 in) Thrusters (50/35 lb)
barbell
11 Weighted Pull-Ups
One partner works at a (50/35 lb dumbbell)
wodwell.com/wod/three-wise-
time. Share the work as men
needed. Complete all rope Alternate arms on each
climbs before moving on to snatch and thruster

page 71 of 299
1526 BENCHMARK
WODS
March 18, 2019

D-Balls, etc. wodwell.com/wod/wade

“TOP GUN”
wodwell.com/wod/the-faucet For Time 20 Thrusters
(135/95 lb) “WETTERLING”
20 Sumo Deadlift High- AMRAP in 19 minutes 8
“THE GRINCH” Pulls (135/95 lb) Burpee Box Jumps (24/20
3 Rounds For Time 1 20 Push Jerks (135/95 lb) in)
Snatch Balance (315/205 20 Overhead Squats 9 Power Cleans (95/65 lb)
lbs) (135/95 lb) 11 calorie Row
2 Back Tucks 20 Front Squats (135/95 lb)
3 Cleans (315/205 lbs) wodwell.com/wod/wetterling
4 Freestanding Handstand 4 Burpees to start, and at
Push-Ups the top of each minute
“WZA ASSAULT
A back tuck is also known Do 4 burpees every ON FRAN”
as a backflip and, like any minute, including at the
21-15-9 Reps for Time
movement, can be start of the WOD, before
Thrusters (115/85 lb)
progressed into (see continuing the barbell
Chest-to-Bar Pull-Ups
also: back tuck drills). work. Athlete is allowed to
Assault Bike (calories)
move to the next barbell
wodwell.com/wod/the-grinch skill once an he/she has
wodwell.com/wod/assault-on-fran
completed all 20 reps of
the previous barbell
“THE LONGEST movement. If the minute
“WZA
MILE” clock beeps during a
repetition the athlete will MONKEYING
4 Rounds for Time 10
complete their rep and AROUND”
Burpees
then start their 4 burpees. For Time Monkey Bar
100 meter Run
10 Air Squats Traverse (18 ft)
wodwell.com/wod/top-gun 30 Toes-to-Bar
100 meter Run
10 Push-Ups 150 meter Sandbag Carry
100 meter Run (180/120 lb)
“TWINS” Monkey Bar Traverse (18
10 Sit-Ups
100 meter Run For Time 2 Rounds of: ft)
750 meter Row 20 Toes-to-Bar
wodwell.com/wod/longest-mile 20 Handstand Push-ups 150 meter Sandbag Carry
(180/120 lb)
Then, 2 Rounds of: Monkey Bar Traverse (18
20 Thrusters (115/75 lb) ft)
20 L-Pull-ups 10 Toes-to-Bar

page 72 of 299
1526 BENCHMARK
WODS
March 18, 2019
“THE TRIPLET”
AMRAP in 10 minutes 6
Squat Cleans (120/65 lb)
12 Pull-Ups
12 Double Unders
wodwell.com/wod/triplet
“TIGER BLOOD”
3 Rounds for Time 10
Clean-and-Jerks (135/95 lb)
400 meter Run
Strategy: In workouts that
last more than a few
minutes, pacing and
strategy does make a
significant difference in
improving times. In roughly
a ten minute workout,
barbell strategies will
differ, but one thing can
remain the same. That is
limiting the amount of time
not moving. It is ok to do
singles on the barbell, but
aim to complete a fast set
of ten singles. If chipping
away at the barbell in sets,
make sure the time
between sets is minimal.
This short rest also applies
to transitions from the run
to the barbell. On the runs,
athletes can move at a
pace that allows them to
maintain their plan on the
barbell once back inside.
page 73 of 299
Complete two rounds of
each couplet for time.
wodwell.com/wod/twins
“UP & OVER”
5 Rounds for Time 15
Deadlifts (155/105 lb)
10 Bar-Over Burpees
5 Power Cleans (155/105
lb)
wodwell.com/wod/up-over
“VALENTINE’S
DAY (REC
CENTER)”
For Time Complete the
following with one partner
working at a time.
Alternate as needed, but
do not share movements.
Partner 1:
50 Box Jumps (24/20 in)
50 Kettlebell Swings (55/35
lb)
50 AbMat Sit-Ups
50 Deadlifts (155/115 lb)
50 Burpees
Partner 2:
50 Pull-Ups
50 Overhead Lunges
(45/25 lb Plate)
50 Hand Release Push-Ups
50 Wall Ball Shots (20/14
150 meter Sandbag Carry
(180/120 lb)
wodwell.com/wod/monkeying-
around
“YVONNE”
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses
(50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14
lb)
76 Burpees
76 Medball Twists (20/14
lb)
76 Push-Ups
76 Kettlebell Swings (53/35
lb)
76 Dumbbell Thrusters
(50/30 lb)
400 meter Run with
Partner
Partition into any size sets,
but split the work evenly
between partners.
wodwell.com/wod/yvonne
1526 BENCHMARK
WODS
March 18, 2019
With the workout ending
on a run, look to make the
last one the best effort of
the three.
wodwell.com/wod/tiger-blood
“TUNNEL OF
LOVE + ROSES
ARE RED”
Two Parts (with a Partner)
(A) "Tunnel of Love," For
Time:
1000 meter Row (Partner 2
Jumps Rope*)
*Switch every 500 meters;
For each jump rope break
both partners rest 15
seconds (mandatory)
(B) "Roses are Red, Violets
are Blue...So are Medicine
Balls," AMRAP in 20
minutes of:
50 Partner Med Ball
Russian Twists (20 lb)
40 Partner Med Ball Sit-Ups
(20 lb)
30 Slam Balls (20 lb)
20 Wall Ball Shots (20 lb)
Use a single medicine ball
throughout
For Part A, start the row
and jump rope together
and switch each 500
meters. If partner jumping
page 74 of 299
lb)
50 Double-Unders
Buy-In and Cash-Out:
200 meter Partner Carry
For the chippers one
partner may work at a
time. Athletes start at the
tops of their respective
lists and work their ways
down. Both partners must
complete the 50 reps of
each movement before
either partner may
continue to their next
movement. No mixing and
matching movements is
allowed. For the partner
carry, athletes may carry
or be carried. Both
partners can switch off and
share the load or one
partner can be carried the
whole time.
wodwell.com/wod/valentines-
day-rec-center
“VEGAS
STRONG”
AMRAP (with a Partner) in
17 minutes 10 Ground-to-
Overheads (135/95 lb)
1x200 meter Partner Carry
58 Burpees Over Partner
Break up the work between
partners as needed.
1526 BENCHMARK
WODS
March 18, 2019

rope breaks, rowing wodwell.com/wod/vegas-strong

partner must put down the
rower handle and both
partners wait 15 seconds “VOLKSWAGEN”
before resuming. For Part 21-15-9 Reps, For Time
B, use a single medicine Bench Press (bodyweight)
ball (or slam ball) Pull-Ups
throughout. For the
Russian Twists, partners sit wodwell.com/wod/volkswagen
back-to-back with feet
elevated off the floor and
rotate to hand the ball to “WESLEY’S
each other. Each hand off WOD”
is one rep. For partner sit-
For Time (with a Partner)
ups, sit facing each other.
Buy-In:
Partner must touch the ball
56 Box Jump-Overs (split
on the ground behind their
with partner)
head, sit-up, then hand or
pass the ball to their
Then, 22 rounds of:
partner to complete one
5 Handstand Push-Ups
rep. For the slam balls and
27 Double-Unders
wall balls, break up the
3 Power Cleans (105/155
work as needed between
lb)
partners.
Cash-Out:
wodwell.com/wod/tunnel-love-
roses-red 1108 meter Run (together)

Partners may divide the

“ULTIMATE box jump-overs between
each other as needed. For
WARRIOR”
the next part of the
21-15-9 Reps for Time workout, one partner works
Thrusters (135/95 lb) at a time. Partner A will
Bar Muscle-Ups then perform one round
before Partner B performs
wodwell.com/wod/ultimate- the next round. After the
warrior
end of the last round, the
team will perform the run
together.

page 75 of 299
1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/wesleys-wod
“VALENTINE’S
DAY (MALIBU)”
AMRAP (with a Partner) in “WILLEM VW”
15 minutes From 0:00-
For Time Buy In:
4:00:
500 meter Row
Max Hand-Release Push-
Ups
4 Rounds of:
Max Kettlebell Sumo
14 Deadlifts (100/80 kg)
Deadlift High-Pulls (24/18
11 Power Cleans (80/60 kg)
kg)
19 Push Jerks (60/45 kg)
(alternate between
87 Double-Unders
movements, switch as
desired)
Buy-Out:
1600 meter Run
1 minute Rest
Time Cap: 40 minutes
From 5:00-8:00:
Max Synchronized Air All the barbell movements
Squats (partners grip must be performed with a
wrists) single barbell.

1 minute Rest wodwell.com/wod/willem-vw

From 9:00-11:00:
Partner A Max Row “WZA CLIMB,
(calories) JUMP, WALK”
Partner B run 400 meters
5 Rounds for Time 5-4-3-2-
1 Rope Climbs
From 11:00-13:00:
50 Double-Unders
Partner B Max Row
50 ft Handstand Walk
(calories)
(4x12.5 ft unbroken
Partner A run 400 meters
segments)
Finally, from 13:00-15:00:
After each set of rope
Max Pull-Ups (partners
climbs athlete must
alternate each minute)
complete the 50 double-
unders and 50 ft
With a running clock
handstand walk. If athlete
complete each section of
comes down from the

page 76 of 299
1526 BENCHMARK
WODS
March 18, 2019

the workout. Score for the handstand walk before

team is total number of
repetitions completed in
the 15 minutes of work.
wodwell.com/wod/valentines-
day-malibu
finishing the 50 ft distance,
athlete must return to the
nearest 12.5 ft segment
marker (or the beginning if
no segment has been
completed yet).

wodwell.com/wod/climb-jump-
“VEGAS walk
REMEMBERED”
10 Rounds for Time 1
“WZA TRIPLE
Clean-and-Jerk (115/75 lb)
17 Burpees FINALE”
With a Running Clock in 12
Buy-In: minutes 400 meter Sprint
58 seconds of Silence 30 Squat Cleans (135/95
lb)
wodwell.com/wod/vegas- 20/15 Ring Muscle-ups
remembered

With remaining time find a:

1 Rep Max Snatch
“VICTORIA
MARTENS” The 12-minute time cap is
For Time (with a Partner) for the entire workout.
Buy-In: Complete as much of the
24 Thrusters (135/95 lb) run, cleans and muscle-ups
as possible (time cap 8
Then, 8 Rounds of: minutes) before moving on
21 Push-Ups to the snatch.
9 Toes-to-Bars
wodwell.com/wod/triple-finale
3 Bear Complexes (135/95
lb)
20 Kettlebell Snatches
(53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
9 Power Cleans (135/195
lb)

page 77 of 299
1526 BENCHMARK
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March 18, 2019

100 meter Run (together)

Buy-Out:
2006 meter Row

Time Cap: 60 minutes

Partition the work between

partners as needed. One
"Bear Complex" consists
of: 1 Power Clean 1 Front
Squat 1 Push Press 1 Back
Squat 1 Push Press
Scaling: Reduce loads
and/or add a third team
member to reduce
repetitions and increase
rest.

wodwell.com/wod/victoria-
martens

“WEIGHTS FOR
WARRIORS”
For Time 3 mile Run
50 Burpee Pull-Ups
7 Clean-and-Jerks (155/105
lb)
40 Kettlebell Box Step-Ups
(1 x 1.5/1 pood)
8 Thrusters (125/85 lb)

wodwell.com/wod/weights-for-
warriors

“WHAT’S YOUR

page 78 of 299
1526 BENCHMARK
WODS
March 18, 2019

GAME PLAN?”
For Load and Reps in 10
minutes From 0:00-8:00,
Establish a Max Weight for
the Complex:
2 Hang Squat Cleans
2 Shoulder-to-Overhead

Then from 8:00-10:00:

30 seconds Rest
90 seconds Max Bar
Muscle-Ups

Use the first eight minutes

to established the max
weight for the complex
(athlete may not drop the
bar until all four reps of the
complex are completed).
After the 8 minute cap rest
or transition to the muscle-
up bar in 30 seconds. Then
perform max bar muscle-
ups in 90 seconds. Muscle-
ups don't have to be
unbroken and may be done
in sets or in singles.

wodwell.com/wod/whats-game-
plan

“WZA BEAUTY &

THE BEAST”
For Time (WOD 4) 30
Clean-and-Jerks (205/145
lb)

Then, (WOD 5) at the 6:00

page 79 of 299
1526 BENCHMARK
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March 18, 2019

mark:
36 Strict Handstand Push-
Ups
36 Calorie Row
24 Axel Hang Power
Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats
(205/145 lb)
12 Bar Muscle-ups

Part 1 ("Beauty") is Heavy

"Grace." Part 2 is "The
Beast." Athlete must
complete "Beauty" in
under 6:00 in order to
continue on to "The Beast."

wodwell.com/wod/beauty-the-
beast

“WZA TRI”
For Time Swim
Stand Up Paddleboard
Run

wodwell.com/wod/the-wza-tri

“ZEEBRUGGE
100”
For Time "Bamford"
2,270 meter Run
100 Burpees
100 Reverse Crunches
100 Air Squats
100 Push-Ups
2,270 meter Run

page 80 of 299
1526 BENCHMARK
WODS
March 18, 2019

227 seconds Rest

"Finch"
32 calorie Row
31 Clean and Presses (40
kg)
41 Deadlifts (60 kg)
60 Single-Arm Dumbbell
Snatches (10 kg)
31 Russian Kettlebell
Swings (24 kg)
32 x 20 meter Farmer Walk
Shuttles (2 x 20 kg)

wodwell.com/wod/zeebrugge-100

QUALIFIERS

“100%” “2007” “2018

For Time 40 Box Jumps For Time 1000 meter Row HANDSTAND
(30/24 in) Then, 5 rounds of: WALK”
20 D-Ball Cleans (150/100 25 Pull-Ups
For Time 50 Heavy-Rope
lb) 7 Push Jerks (135/85 lb)
Double-Unders

Time Cap: 5 minutes Time Cap: 15 minutes

wodwell.com/wod/100
“2223
INTERVALS”
For Time Three 2-minute
intervals, then one 3-
minute interval of:
2 Rope Climbs
Then, Handstand Walk
through the following
wodwell.com/wod/2007
obstacles:
Pylon Slalom
“50’S CHIPPER” Ramps
Stairs
For Time 50 Wall Ball Shots Parallel Bars
(20/14 lb, 10/9 ft)
50 Dumbbell Snatches Time Cap: 4 minutes
(70/50 lb) (alternating)
50 Pistols (alternating) Athletes will complete 50

page 81 of 299
1526 BENCHMARK
WODS
March 18, 2019
10/7 calorie SkiErg
Max Overhead Squats
(155/105 lb)
Then, 1 minute Rest
Time Cap: 12 minutes
Throughout this event,
athletes will work for 2
minutes, then rest for 1
minute. In each 2-minute
work period, they will
perform 2 rope climbs,
10/7 calories on the SkiErg,
and then as many
overhead squats as
possible in the remaining
time. After resting for one
minute, they will again
perform 2 climbs, a 10/7-
calorie ski and as many
overhead squats as
possible in the remaining
time. They will continue
until 75 reps of the
overhead squat have been
completed.
The athlete’s score is the
total time it takes for them
to complete the event. If
the athlete does not finish,
score is total number of
repetitions completed at
the end of the 3-minute
interval round.
page 82 of 299
50 Chest-to-Bar Pull-Ups
wodwell.com/wod/50s-chipper
“ACC 19.3
QUALIFIER”
3 Rounds for Time 30 Front
Squats (50/35 kg)
30 Kettlebell Snatches
(24/16 kg)
Begins with the barbell on
the floor and the athlete
standing behind the
barbell. At the start of the
ascending clock, the
athlete may pick up their
barbell and begin the
workout. Athletes may take
as many sets, breaking up
the work as needed, to
complete the required
number of repetitions
throughout the workout.
There are 3 rounds and no
time cap. 30 front squats,
30 kettlebell snatches
(single arm). You score is
your time (mm:ss).
Movement Standards
Front Squat: The barbell
must be taken from the
ground and held in the
front rack position only. No
other body part may touch
the legs during the
movement. At the bottom
of the squat, the hip crease
must be below the knee,
double-unders, then
progress through the
series of handstand-walk
obstacles before crossing
the finish line.
wodwell.com/wod/2018-
handstand-walk
“ACC 19.1
QUALIFIER”
AMRAP in 12 minutes 30
Double-Unders
3 Power Cleans (50/35 kg)
Begins with the athlete’s
rope on the floor and the
athlete standing behind
the rope. The barbell pre-
loaded with the RX weight.
At the start of the
ascending clock, the
athlete may pick up their
rope and begin the
workout. Athletes may take
as many sets, breaking up
the work as needed, to
complete the required
number of repetitions
throughout the workout.
Each round, the double-
unders stay at 30
repetitions, and the power
cleans start at 3
repetitions, increasing by 3
reps each round. 3, 6, 9,
12, 15, etc. Upon
completion of the 12 Min
time cap, your score is the
1526 BENCHMARK
WODS
March 18, 2019
wodwell.com/wod/2223-intervals
“ACC 19.2
QUALIFIER”
For Time Part A
30-20-10 Reps of:
Dumbbell Deadlifts
(2x35/22.5 kg)
Burpee Box Overs (24/20
in)
Part B
In the remaining time,
perform:
3 rep max Overhead Squat
(from the ground)
Time Cap: 20 minutes
Part A begins with the
dumbbells on the floor and
the athlete standing
behind their dumbbells. At
the start of the ascending
20min clock, the athlete
may pick up their
dumbbells and begin the
workout. Upon completion
of the first set of deadlifts,
the athlete will move to
the burpee box over.
Athletes may take as many
sets, breaking up the work
as needed, to complete the
required number of
repetitions throughout the
workout. There are 3
rounds in part A: 30
dumbbell deadlifts, 30
page 83 of 299
and the athlete must stand
up to full extension of the
hips and knees at the top
of each repetition. You
may squat clean the first
rep. Kettlebell
Snatch: The kettlebell
starts on the ground and
finishes directly overhead
with the elbow locked out
at full extension over the
top of the shoulder and in
line with the athletes head.
The kettlebell must pass
between the knees on the
bottom portion of the
movement, and does NOT
have to touch the ground
at the bottom of each rep.
Alternating of arms is NOT
required. The athlete may
break up the reps between
arms however they please.
Changing arms must occur
when the kettlebell is on
the ground. You cannot
change arms mid-rep or
mid-air.
wodwell.com/wod/acc-19-3-
qualifier
“AG CHIPPER”
For Time 30 Deficit
Handstand Push-Ups (4.5/3
in)
40 Deadlifts (225/155 lb)
50 calorie BikeErg
60 Bar-Facing Burpees
repetitions completed.
Movement Standards
Double Under: The
double-under requires the
athlete to complete two
rotations of the rope
beneath the athlete's feet
for every singular jump. If
the rope does not pass
beneath the athlete's feet
twice, such as tripping on
the rope during the second
rotation, that rep will not
count. Power Clean: The
barbell must originate on
the floor, arrive at the
athlete’s shoulder, and
finish with the barbell in
the front rack, with the
athlete’s hips and knees at
full extension, with the
barbell over the athlete’s
center of mass before
moving onto the next rep.
wodwell.com/wod/acc-19-1-
qualifier
“ACC 19.4
QUALIFIER”
With a Running Clock in 20
minutes Part A (0:00-
11:00)
For Time
50 Handstand Push-Ups
50 Pull-Ups
50 Toes-to-Bars
50 Wall Ball Shots (9/6 kg,
10 ft)
1526 BENCHMARK
WODS
March 18, 2019
burpee box overs, 20
dumbbell deadlifts, 20
burpee box overs, 10
dumbbell deadlifts, 10
burpee box overs. If the
athlete finishes Part A
within the 20min Time Cap,
record their score (mm:ss)
and in the remaining time
they will move to Part B. If
the athlete doesn’t finish
Part A their score is 20
mins + 1 second added to
the time for every rep
remaining. The athlete’s
score for part B is then
zero (0) kilograms. Part B
can begin as soon as the
athlete has finished Part A.
The barbell may be pre-
loaded with a starting
weight. The athlete may
increase or decrease the
weight before each
attempt. You may have as
many attempts as you like
before the time cap. You
must have a successful
attempt to get a score for
part B, all 3 reps must be
done before the timer
ends. E.G if you complete 2
reps, and complete the 3rd
after the buzzer, the
attempt does NOT count.
For the 3 RM overhead
squat to be successful, the
barbell must come from
the floor. No racks or
assistance is allowed. To
page 84 of 299
Time Cap: 16 minutes
wodwell.com/wod/ag-chipper
“AGOQ 17.3”
21-15-9 Reps for Time
Shoulder-to-Overheads
(135/95 lb)
Chest-to-Bar Pull-Ups
Athlete must clean the
barbell to begin the set of
21 shoulder-to-overheads.
Then move to the pull-up
bar for 21 pull-ups, then
back to the barbell for 15
shoulder-to-overheads,
followed by 15 pull-ups,
and finishing with 9
shoulder-to-overheads and
9 pull-ups. Score is the
time it takes to complete
all 90 repetitions.
wodwell.com/wod/agoq-17-3
“AGOQ 18.2”
4 Rounds for Time 25
Chest-to-Bar Pull-Ups
5 Cleans (245/170 lb)
Time Cap: 15 minutes
This workout begins with
the athlete standing under
the pull-up bar. After the
call of “3, 2, 1 … go,” the
athlete will jump up and
Part B (11:00-20:00)
Max calorie Row
Workout 4A & 4B has an 11
min time cap. It is a
chipper that begins with
the athlete standing tall
behind their measured
handstand-pushup box. At
the start of the ascending
clock, the athlete will kick
up to a locked out
handstand before
performing their
repetitions. They will then
move onto the pull-ups and
complete 50 repetitions
before moving to the toes
to bar to complete another
50 repetitions, and lastly
onto the wall-balls,
complete 50 repetitions.
Athletes may take as many
sets, breaking up the work
as needed, to complete the
required number of
repetitions throughout the
workout. If the athlete
finishes within the 11 min
time cap, they will note
their time (mm:ss) and will
move onto Part B and
perform max calories on
the rower in the remaining
time. If the athlete does
not finish the workout in
the time cap, their score
will be 11 minutes + 1
second added for every rep
remaining. They will
1526 BENCHMARK
WODS
March 18, 2019
get the bar off the ground
and overhead the following
is permitted: • squat
snatch • power snatch •
clean and jerk/press •
clean, put the bar onto
your back, then jerk, press
or snatch balance from
behind the head
Movement Standards
Dumbbell Deadlift: The
dumbbell deadlifts start
with both ends on the
ground. When performing
the reps, only one end of
the dumbbell has to touch
the ground. Both
dumbbells must touch the
ground at the same time,
on the outside of the feet.
Conventional deadlift only,
NO sumo deadlifts or other
variations are allowed. At
the top of the deadlift, the
athlete's hips and
shoulders must be in line
at full extension, with
elbows locked out.
Burpee Box Overs: The
burpee box over starts with
the athlete facing the box,
the athlete must be square
and head forward to the
box. NO lateral burpees
allowed. The athlete's
chest and thighs must
touch the ground on the
bottom of the burpee. The
athlete may jump or step
onto the box and off the
page 85 of 299
begin performing pull-ups.
Once 25 reps are
complete, the athlete will
move to the barbell for the
cleans. Once 5 cleans are
complete, the athlete will
move back to the pull-up
bar and begin the next
round. The athlete will
repeat this for a total of 4
rounds. The workout is
complete when the athlete
reaches full extension on
the final clean. Every
second counts in this
workout. The athlete’s
score will be the time it
takes to complete all 120
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athlete finishes in 10:32.7,
his or her score is 10:32.
There is a 15-minute time
cap. If the athlete does not
finish all 120 reps before
the time cap, his or her
score will be the number of
reps completed.
wodwell.com/wod/agoq-18-2
“AMANDA .45”
13-11-9-7-5 Reps for Time
Muscle-Ups
Squat Snatches (135/95 lb)
Time cap: 13 minutes for
males, 15 minutes for
receive a score of zero (0)
for part B. Movement
Standards
Handstand
Push-Ups: For the
handstand push-up, prior
to the start of the workout,
athletes must measure out
and mark a box measuring
36in wide by 24in from the
floor. This is for the
athlete’s hand placement.
The athlete’s palms may
not extend beyond this box
over the course of any
handstand push-up
repetition, however, their
fingers may. The box must
be marked out clearly to
be visible in the video.
Each repetition begins with
the kicking upside down,
onto the wall, with the
athlete’s hands clearly
inside of the box, arms and
shoulders locked out, body
vertically aligned, with feet
in contact with the wall.
Once this position is
established, the athlete
may lower their body down
to bring their head in
contact with the ground.
From here, the athlete may
use any style of handstand
push-up, including kipping
or strict, to press and finish
with their body vertically
aligned, arms and
shoulders locked out, and
1526 BENCHMARK
WODS
March 18, 2019
box. Whether jumping or
stepping, BOTH feet must
make contact with the top
of the box at the same
time. Coming off the box,
the athlete must turn
around and be face
forward on to the box to
perform their next burpee.
Overhead Squat: The
barbell may be pre-loaded
to a start weight. The
athlete has to load their
own bar. No pit crews or
assistance is allowed. The
barbell must start on the
ground. The athlete may
then lift the bar from the
ground and get it to an
overhead position in any
variation detailed above.
As long as they are locked
out with hips and knees at
full extension before
starting each rep.
However, you may squat
snatch the first rep if you
wish. For the 3RM squat to
count, the hip crease must
be below the knee at the
bottom of each squat, and
the athlete must stand up
to full extension of the hips
and knees. You must show
control before lowering the
barbell down. At the end of
part B, you must declare
the weight you successfully
lifted and show the camera
the barbell and weight.
page 86 of 299
females
Athletes will complete 13
muscle-ups then 13 squat
snatches, then 11 of each,
9 of each, 7 of each, and 5
of each before moving to
the finish line.
wodwell.com/wod/amanda-45
“CHAMPION
TEST”
EOMOM in 23 minutes 1
minute Max Deadlifts
(155/100 lb)
1 minute Rest
1 minute Max Box Jump
Overs (30/24")
1 minute Rest
1 minute Max Hang Power
Cleans (155/100 lb)
1 minute Rest
1 minute Max Muscle-Ups
1 minute Rest
1 minute Max Thrusters
(155/100 lb)
1 minute Rest
1 minute Max calorie Row
1 minute Rest
Repeat for 2 Rounds
Following an "every other
minute, on the minute"
(EOMOM) interval scheme,
perform max reps of the
first movement in one
minute, then rest one
feet in contact with the
wall. Each rep must have
the athlete’s head make
contact with the floor, and
finish in this extended
position. If at any point in
time an athlete kicks off
the wall, they must first
establish the locked out
finish position, with body
vertically aligned before
lowering down to begin
repetitions. If over the
course of a repetition, the
athlete’s hands leave the
marked box, that rep shall
not count. However, if the
athlete is resting with their
head on the floor, they
may adjust their hands
(which may have them
come out of the box,) but
must return them to the
box before attempting to
complete another
repetition. If head
cushioning is used, please
ensure the head is still
level with the hands, or
your score will not count
Toes To Bar: The toe to
bar requires an athlete
start each set at a dead
hang from a pull-up bar,
with shoulders, arms, hips,
and legs at full extension.
Each repetition consists of
an athlete bringing both
feet behind the
perpendicular vertical
1526 BENCHMARK
WODS
March 18, 2019
wodwell.com/wod/acc-19-2-
qualifier
“AENEAS”
For Time 5/4 Peg Board
Ascents
40 Thrusters (85/55 lb)
33 feet Yoke Carry
(425/345 lb)
33 feet Yoke Carry
(565/405 lb)
33 feet Yoke Carry
(665/445 lb)
Time Cap: 8 minutes
Athletes will complete the
pegboard ascents and 40
thrusters before moving to
the yoke. They then will
carry the yoke across the
floor, stopping twice to add
weight, then crossing the
finish line.
wodwell.com/wod/aeneas
“AGOQ 17.2”
AMRAP in 20 minutes 0:00-
4:00:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85
lb)
If completed before 4:00,
then until 8:00:
25 Toes-to-Bars
page 87 of 299
minute, then max reps of
the second movement in
one minute, followed by
another minute of rest, etc.
Repeat a second time - for
a total of 23 minutes.
Score is total reps
completed.
wodwell.com/wod/champion-test
“CORE
COUPLET”
3 Rounds for Time 30
Medicine Ball GHD Sit-Ups
(20/14 lb)
10 Sandbag Cleans
(150/100 lb)
The workout shown above
was the version performed
by 16-17 and 35-49 age
divisions (the workout was
not performed by
individual athletes in the
open division). 14-15 / 50-
59 Divisions 3 rounds: 20
toes-to-bars 10 sandbag
cleans (100/70 lb) 60+
Divisions 3 rounds: 18
toes-to-bars 6 sandbag
cleans (100/70 lb)
wodwell.com/wod/core-couplet
“DXB 16.1
plane created by the pull-
up bar, and finishes with
both feet simultaneously in
contact with the pull-up
bar, between the athlete’s
hands. Wall Ball
Shots: For the wall-ball,
the athlete must start with
the ball at a dead stop on
the ground. The athlete
may then pick up the ball
and stand tall before
beginning a set, or squat
clean the ball, before
beginning their first
repetition of any set. An
athlete may not start in a
squat, pick up the ball from
this position, and toss the
ball to the target. A
repetition consists of an
athlete holding the ball in
the “front rack,” and
performing a full squat,
hip-crease passing below
the top of the knee, and
when vertically extending
throwing the ball to a
specific target height. If
the athlete’s hip does not
break parallel, or the
target does not touch the
wall, that rep will not be
counted. The athlete may
then catch the ball and
perform multiple reps if
they so choose. Finally,
athletes may not catch the
ball on the bounce, and
head right into a wall-ball
1526 BENCHMARK
WODS
March 18, 2019
50 Double Unders
13 Squat Cleans (185/115
lb)
If completed before 8:00,
then until 12:00:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225/145
lb)
If completed before 12:00,
then until 16:00:
25 Toes-to-Bars
50 Double Unders
9 Squat Cleans (275/175
lb)
If completed before 16:00,
then until 20:00:
25 Toes-to-Bars
50 Double Unders
7 Squat Cleans (315/205
lb)
Perform 25 toes-to-bars, 50
double-unders, and 15
squat cleans. If all 90
repetitions are not
completed within 4
minutes, the workout is
over and the score is the
number of reps completed
within 4 minutes. If all 90
repetitions are completed
under 4 minutes, perform
another 25 toes-to-bars, 50
double-unders and 13
squat cleans, this time at a
heavier weight. If all 178
page 88 of 299
QUALIFIER”
Part A
From 0:00-5:00, perform:
1 Rep Max Deadlift
Part B
From 5:00-10:00, perform:
Bar Facing Burpees
The first part of the
workout the Athlete must
perform a Deadlift and will
be scored on one rep
maximum. The workout
starts with the barbell on
the ground and the athlete
standing tall behind it. The
clock will countdown from
3 and at the sound of the
beep, the athlete will then
begin to load the barbell
and proceed to perform a
deadlift. The barbell must
not be loaded before the
workout starts. The athlete
will end barbell in hang
position with knees and
hips fully extended and
shoulders behind the bar.
The athlete has five
minutes to find a
successful one rep max
before advancing to the
second part of the
workout. Belts and gloves
are permitted. Powerlifting
suits and straps are not
permitted. Bouncing is not
permitted. Any grip is
repetition. The ball must
be settled on the floor
before picking it up to
begin another set. Pull-
Ups: The pull-up begins
with an athlete at a dead-
hang (arms, shoulders, and
hips extended) from a pull-
up rig. The athlete then,
using any style (kipping,
butterfly, strict,) must get
their chin clearly over the
bar at the top of each rep.
Each repetition begins with
the athlete in a dead-hang
and finishes with the
athlete’s chin getting over
the bar. Rower: The rower
must start on zero calories
and the screen must be
clearly visible from start to
finish.
wodwell.com/wod/acc-19-4-
qualifier
“AGOQ 17.1”
For Time 100 Dumbbell
Snatches (50/35 lb)
80 calorie Row
60 Burpees
40 Muscle-Ups
Time Cap: 20 minutes
Once all 100 sntaches are
complete, move to the
rower and pull 80 calories,
then move to the barbell to
1526 BENCHMARK
WODS
March 18, 2019
repetitions (90 from round
1, plus 88 from round 2)
are completed under 8
minutes, begin another
round and extend time by
another 4 minutes. In each
subsequent round the
weight of the clean
increases while the
number of reps of the
clean decreases. Once a
round is completed
immediately begin the
next round (do not wait for
the 4-minute round to end
before moving on to the
next round). This pattern
continues for up to 20
minutes, as long as a full
round is completed before
the next cutoff. If athlete
fails to complete all
repetitions within cutoff
time for a round, athlete’s
score is number of
repetitions completed.
Another person may assist
the athlete in changing the
plates on the barbell
during this workout, or
multiple barbells may be
used.
wodwell.com/wod/agoq-17-2
“AGOQ 18.1”
For Time 4 Thrusters
(135/95 lb)
1 Rope Climb (15 ft)
page 89 of 299
allowed with the exception
of sumo deadlift The
second part of the workout
the Athlete must perform
Bar facing burpees. At the
5:00 minute mark, the
athlete will begin the bar
facing burpees. The athlete
will have 5:00 minutes to
complete as many bar
facing burpees as possible.
The Athlete will perform
Bar facing burpees behind
the same barbell used for
the deadlifts. Each burpee
must be performed
perpendicular to and facing
the barbell making sure
the upper torso and thighs
touch the ground at the
bottom. The athlete must
jump over the barbell with
both feet and land on both
feet. Single-footed jump or
stepping over is not
allowed. Total time for both
workouts is 10 minutes.
This workout has two
scores: the first score is
deadlift load. The second
score is the number of
burpees.
wodwell.com/wod/dxb-16-1-
qualifier
“DXB 17.1
perform 60 bar-facing
burpees. Once all burpees
are complete do 40
muscle-ups. This workout
ends when the the athlete
locks out the final muscle-
up repetition or when 20
minutes is up. If athlete
does not finish all 280 reps
before the time cap, score
will be the number of reps
completed.
wodwell.com/wod/agoq-17-1
“AGOQ 17.4”
2 Rounds for Time 10
Deadlifts (315/225 lb)
20 Deficit Handstand Push-
Ups (4.5/3 in)
30 Front Squats (95/65 lb)
Mark a box on the ground
and a foot line on the wall
for the handstand push-ups
(per movement standards)
and create deficit for the
handstand push-ups.
Perform 10 deadlifts, 20
handstand push-ups, then
to a second barbell for 30
front squats. Once the 30
front squats are
completed, move back to
the deadlift bar to begin
the second round.
wodwell.com/wod/agoq-17-4
1526 BENCHMARK
WODS
March 18, 2019

8 Thrusters (135/95 lb) QUALIFIER”

2 Rope Climbs (15 ft) “AGOQ 18.3”
AMRAP in 15 minutes Part
12 Thrusters (135/95 lb) AMRAP in 20 minutes 50
A
3 Rope Climbs (15 ft) Wall Ball Shots (20/14 lb in
From 0:00-8:00, AMRAP of:
10/9 ft)
40 calorie Row
Time Cap: 10 minutes 100 Double-Unders
30 Shoulder-to-Overheads
50 ft Handstand Walk
(50/35 kg)
This workout begins with 100 Double-Unders
20 Bar Facing Burpees
the barbell resting on the 50 calorie Row
floor and the athlete 100 Double-Unders
Part B
standing tall. After the call 50 ft Handstand Walk
From 8:00-15:00, establish:
of “3, 2, 1… go,” the 100 Double-Unders
3 rep max Overhead
athlete will reach down
Squats (Off the rack)
and begin the thrusters. Prior to starting this
After 4 reps are complete, workout, the athlete will
Part A Row: Start with 0
the athlete will move to need to measure and mark
calories and distance
the rope and perform 1 the wall-ball target and the
recorded on the rower. You
climb before returning to lengths on the floor for the
may not get off the rower
the barbell. In the second handstand walk. This
until the specified number
round, the athlete will workout begins with the
of calories has been
perform 8 thrusters and 2 athlete standing tall and
recorded. When at the
climbs, then 12 thrusters the ball on the ground.
beginning of the workout,
and 3 climbs in the third After the call of “3, 2, 1 …
you may start seated on
round. This workout ends go,” the athlete will reach
the rower, but may not grip
when the athlete touches down, pick up the medicine
the handle before time
the 15-ft. target at the top ball and begin performing
begins. Remember to
of the final climb. Every wall-ball shots. After 50
record the rower display
second counts in this shots are complete, the
every round. Shoulder To
workout. The athlete’s athlete will pick up a jump
Overhead: The barbell
score will be the time it rope and perform 100
starts on the ground, not in
takes to complete all 30 double-unders. The athlete
a rack. You will bring the
repetitions. Time will be will then perform a 50-ft.
barbell into the front rack
recorded in full seconds. handstand walk, then
position, in contact with
Do not round up. If the another 100 double-
your shoulders and finish
athlete finishes in 6:32.7, unders. Next, the athlete
with the weight overhead,
his or her score is 6:32. will row 50 calories,
in control, with feet in line
There is a 10-minute time followed by another 100
laterally, and knees, hips,
cap. If the athlete does not double-unders. Finally, the
shoulders, and elbows fully
finish all 30 reps before the athlete will walk another
extended. The bar must
time cap, his or her score 50 feet on his or her hands

page 90 of 299
1526 BENCHMARK
WODS
March 18, 2019
will be the number of reps
completed.
wodwell.com/wod/agoq-18-1
“AGOQ 18.4”
AMRAP in 5 minutes 9
Handstand Push-Ups
6 Burpees
3 Snatches (165/115 lb)
Prior to starting this
workout, the athlete will
need to mark a foot line on
the wall for the handstand
push-ups (details in
Movement Standards
section). This workout
begins with the athlete
standing tall. After the call
of “3, 2, 1 … go,” the
athlete will kick up against
the wall and perform 9
handstand push-ups, then
6 bar-facing burpees, then
3 snatches. He or she will
then move back to the
handstand push-up and
begin the next round. The
athlete’s score will be the
total number of repetitions
completed within the 5-
minute time cap.
wodwell.com/wod/agoq-18-4
page 91 of 299
make contact with your
shoulders at the beginning
of each repetition. A
shoulder press, push press,
push jerk or split jerk may
be used, as long as the bar
finishes directly over the
body with the feet in line.
Bar Facing
Burpees: Each burpee
must be performed
perpendicular to and facing
the barbell. Your head
cannot be over the barbell.
The chest and thighs touch
the ground at the bottom.
You must jump over the
barbell from both feet and
land on both feet. One-
footed jumping or stepping
over is not permitted. The
next repetition will then
begin on the opposite side
facing the barbell. Part B
Overhead Squat: The
barbell starts on the rack.
While holding the barbell
overhead with your arms
fully extended, squat until
your hip crease is below
the top of your knee. Finish
with your knees and hips
fully extended and arms
locked out, holding the
barbell overhead. The only
weight allowed on the
barbell at the start of the
8:00 minutes, is 50/35Kg
or 110/77Lbs from part A.
Any additional weight may
and complete 100 more
double-unders to finish the
round. He or she will then
move back to the medicine
ball and begin the next
round. The athlete’s score
will be the total number of
repetitions completed
within the 20-minute time
cap. Each 5-foot section on
the handstand walk will
count as 1 rep, and every
calorie completed on the
row will be equal to 1 rep.
wodwell.com/wod/agoq-18-3
“BICOUPLET 1”
21-15-9 Reps for Time
Snatches (85/55 lb)
Chest-to-Bar Pull-Ups
Time Cap: 6 minutes
This event will begin just
after completing "Bicouplet
2." Athletes will move
through stations of each
exercise. The event is
complete when the athlete
finishes the last rep of the
kettlebell deadlift and
crosses the finish line.
wodwell.com/wod/bicouplet-1
1526 BENCHMARK
WODS
March 18, 2019
“BICOUPLET 2”
12-9-6 Reps for Time
Snatches (135/85 lb)
Bar Muscle-Ups
Time Cap: 6 minutes
Athletes will move through
stations of each exercise.
The event is complete
when the athlete finishes
the last rep of the bar
muscle-ups and crosses
the finish line. Athletes will
have a brief rest before
resetting and
beginning Bicouplet 1.
wodwell.com/wod/bicouplet-2
“CLEAN-AND-
JERK SPEED
LADDER”
For Time 3 rounds of
Heavy Clean-and-Jerk
Ladders
Round 1:
Men: 245-255-265-270-275
lb
Women: 155-160-165-170-
175 lb
Time Cap: 1 minute
Round 2:
Men: 280-290-300-305-310
lb
Women: 180-185-190-195-
page 92 of 299
not be loaded prior to the
8:00 minutes and only one
barbell is allowed for this
workout. You must load
your own barbell without
help. The athlete is
required to round up when
converting from Kg to Lbs
wodwell.com/wod/dxb-17-1-
qualifier
“DXB 18.1
QUALIFIER”
For Time Part A
From 0:00-10:00, perform:
60 Double-Unders
10 Thrusters (110/80 lb)
60 Double-Unders
20 Thrusters (110/80 lb)
60 Double-Unders
30 Thrusters (110/80 lb)
Rest until 10:00
Part B
Then, from 10:00-20:00,
perform 5 Rounds of:
30 Double-Unders
15 Chest-to-Bar Pull-Ups
This workout has two
different scores; Part A and
Part B. Part A begins with
the rope on the ground and
the athlete standing tall. At
the call of “3, 2, 1 … go,”
the athlete will perform 60
double unders and 10
“CHAOS”
For Time 35/30 calorie
SkiErg
30/25 Burpees to Bar
45/40 Single-Arm Dumbbell
Overhead Squats (50/35
lb)
40/45 Pistols
25 Box Jump-Overs (42/36
in)
110 ft Tumbler Pull
(400/300 lb)
Time Cap: 12 minutes
The athletes will not know
the movements or reps at
the start of the event. They
will be informed of the
exercises and reps
required as they progress
through each station.
wodwell.com/wod/chaos
“CRIT”
For Time 10 laps Bike
(1,200± meters per lap)
Time Cap: 30 minutes
All 40 athletes will race at
one time. The race will
begin with a rolling start.
Once the pace bike has
exited the course, racing
will begin and will continue
for 10 laps. A white flag
1526 BENCHMARK
WODS
March 18, 2019
200 lb
Time Cap: 2 minutes
Round 3:
Men: 315-325-335-340-345
lb
Women: 205-210-215-220-
225 lb
Time Cap: 3 minutes
Athletes will race through a
series of progressively
heavier barbells, clean and
jerking each bar once
before crossing the finish
line. This event will be
broken into 3 rounds:
Quarterfinal, Semifinal and
Final. Athletes will be
ranked by the time they
take to complete each
ladder, or by the heaviest
weight they successfully
clean and jerk. A squat will
not be required on the
clean.
wodwell.com/wod/clean-jerk-
speed-ladder
“DOUBLES &
OLY”
For Time 50 Double-Unders
5 Squat Snatches (185/135
lb)
50 Double-Unders
4 Squat Snatches (205/145
lb)
50 Double-Unders
page 93 of 299
thrusters, followed by 60
double unders and 20
thrusters and a last round
of 60 double unders and 30
thrusters. If the athlete
completes all repetitions of
Part A before the 10:00
minute mark, the athlete
must rest until minute
10:00 before beginning
Part B. At the 10:00 minute
mark, the athlete will begin
Part B with a time cap of
10:00 minutes (until the
20:00 minute mark). Part B
begins with the rope on the
ground and the athlete
standing tall. The athlete
will perform 30 double
unders and 15 chest to bar
pull-ups for 5 rounds. If at
the end of the 10 minutes
the workout is not finished,
each missing repetition
counts as a second penalty
on top of the 10 minutes
for Part A. Same rule
applies for Part B.
wodwell.com/wod/dxb-18-1-
qualifier
“ECC
QUALIFIERS
15.1”
With a Running Clock
AMRAP in 5 Minutes (from
0:00-5:00):
will be flown to signify the
start of the final lap.
wodwell.com/wod/crit
“DXB 16.2
QUALIFIER”
Part A
For Time
1000 meter Row
Time Cap: 15 minutes
Part B
As long as possible,
perform:
Unassisted Handstand Hold
In the first part of the
workout, the Athlete must
row 1000m. The Athlete
starts seated on the rower,
with feet in place – damper
and foot settings adjusted
prior. Rower screen must
start at 1000m and remain
in camera view for the
duration of the workout.
The clock will countdown
from 3 and at the sound of
the beep, the Athlete will
have 15 minutes to
complete a 1000m row.
Athlete must not grip the
handle until start time.
Athlete must remain on the
saddle of the rowing
machine for the entire row.
When the Athlete
1526 BENCHMARK
WODS
March 18, 2019
3 Squat Snatches (225/155
lb)
50 Double-Unders
2 Squat Snatches (245/165
lb)
Scaling Choose loads for
the snatches that are
moderately heavy for you,
with the final weight being
near your max. Athletes
less familiar with squat
snatching should stay with
a lighter weight
throughout. Intermediate
Option For time: 50
double-unders 5 squat
snatches 50 double-unders
4 squat snatches 50
double-unders 3 squat
snatches 50 double-unders
2 squat snatches Add
weight to the snatch each
round. Men: 135-145-
155-165 lb. Women: 95-
100-105-110 lb.
Beginner Option For
time: 30 single-unders 5
squat snatches 30 single-
unders 4 squat snatches
30 single-unders 3 squat
snatches 30 single-
unders 2 squat snatches
Men: 65 lb. Women: 45
lb.
wodwell.com/wod/doubles-oly
page 94 of 299
10 Bar-Facing Burpees
15 Thrusters (95/65 lb)
20 Chest-to-Bar Pull-Ups
Then, 5 Minutes (from
5:00-10:00) to Establish:
5 Rep Max Low Hang
Snatch
Then, For Time (starting at
10:00):
25 Overhead Squats
(135/95 lb)
75 Double-Unders
25 calorie Row
75 Double-Unders
25 Overhead Squats
(135/95 lb)
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the
5:00 mark, Part 3 starts at
the 10:00 mark. Score for
Part 1 is total rounds plus
reps completed under
5:00; score for Part 2 is
heaviest weight
successfully lifted (bar
cannot touch the ground
between reps); score for
part 3 is the time it takes
you to finish the work after
the 10:00 mark (i.e.: if you
finish at 17:00, your score
for part 3 is 7:00).
wodwell.com/wod/ecc-qualifiers-
15-1
completes the 1000m row,
he or she will use the
remaining time of the 15-
minute time cap to
continue with part 2 of the
workout. In the second part
of the workout, the Athlete
must perform an
unassisted handstand hold.
Athletes will use the
remaining time to perform
the longest possible
handstand hold without the
use of any assistance or
objects. Handstand must
be fully locked out with
only hands on the floor.
Athletes may have a pad
on the floor for their head.
The athlete will have as
many attempts as they
wish, making sure all
attempts are on film and
within the time-cap. Total
time for both workouts is
15 minutes. This workout
has two scores: 1) First
Score: Row Completion
Time 2) Second Score:
Longest Unassisted
Handstand Hold
wodwell.com/wod/dxb-16-2-
qualifier
“DXB 17.2
QUALIFIER”
For Time 20 Bar Muscle-
Ups
1526 BENCHMARK
WODS
March 18, 2019
“DXB 16.3
QUALIFIER”
With a running clock in 15
minutes Part A
From 0:00-5:00, perform:
1 rep max Shoulder-to-
Overhead
Part B
From 5:01-15:00, AMRAP
of:
10 Toes-to-Bars
15 Wall Ball Shots (20/14
lb, 9/10 ft)
20 Box Jump Overs (24/20
in)
Shoulder to Overhead:
Athlete will have five
minutes to find 1 RM
shoulder to overhead.
Workout begins when the
clock starts 3,2,1... Go. The
barbell must be unloaded
and can start off the rack.
It is a shoulder to overhead
(no clean required). Toes
to Bar (T2B): Athlete
must go from a full hang to
having toes touch the pull
up bar. Both feet must be
in contact with the bar at
the same time, inside the
hands. The arms and hips
must be fully extended at
the bottom and the feet
must be brought back
behind the bar and behind
the body. Wall Ball
page 95 of 299
“FIBONACCI”
5-8-13 Reps for Time
Parallette Handstand Push-
Ups (14/8 in)
Kettlebell Deadlifts (2 x
203/124 lb)
Then,
89 feet Kettlebell Overhead
Lunges (2 x 53/35 lb)
In the 2018 CrossFit
Games, men and women
completed 5 handstand
push-ups and 5 kettlebell
deadlifts, 8 handstand
push-ups and 8 kettlebell
deadlifts, 13 handstand
push-ups and 13 kettlebell
deadlifts, then picked up 2
53-lb. kettlebells (35 for
women) and lunged with
them overhead to the
finish line. When this
workout made its first
appearance in the 2017
CrossFit Games, women
had a different rep scheme
from the men. Women
completed 3 handstand
push-ups and 5 kettlebell
deadlifts, 5 handstand
push-ups and 8 kettlebell
deadlifts, then 8 handstand
push-ups and 13 kettlebell
deadlifts, before picking up
their 2 35-lb. kettlebells for
the lunges.
40/30 calorie Assault Bike
20 Bar Muscle-Ups
Time Cap: 8 minutes
Movement Standards
Bar Muscle-Up: The
athlete must begin with or
pass through, a hang
below the bar with arms
fully extended and the feet
off the ground. Kipping the
muscle-up is acceptable,
but pull-overs, rolls to
support and glide kips are
not permitted. The heels
may not rise above the
height of the bar during
the kip. At the top, the
elbows must be fully
locked out while the
athlete supports their body
above the bar with the
shoulders over or in front
of the bar. Athletes must
pass through some portion
of a dip to lockout over the
bar. Only the hands, and
no other part of the arm
may touch the pull-up bar
to assist the athlete in
completing the rep.
Assault Bike: This is
required. No
exceptions. Ride for 40
calories (30 for women). All
calories must be
completed before the
athlete steps off the bike
and continues with the bar
1526 BENCHMARK
WODS
March 18, 2019
Shots: The medicine ball
must be taken from the
bottom of a squat, hip
crease below the knee, and
thrown to hit the specified
height (10 feet/ 9 feet).
The ball must make
contact at or above target.
If the ball hits the below
the target it is a no rep.
The rep is counted when
the ball makes contact
with the target. If the ball
is dropped, it must come to
a full stop on the ground
before the athlete may
pick it up for the next rep.
Box Jump Over: Each rep
begins with a two-footed
jump. One foot jumps and
step-ups are not permitted.
The athlete must land on
top before jumping off the
other side. The athlete
may not use their hand.
Equipment: When using
wallballs in Kilos instead of
Lbs the men are required
to use a minimum of 9Kg
and 6Kg for women.
wodwell.com/wod/dxb-16-3-
qualifier
“DXB 17.3
QUALIFIER”
Part A
From 00:00-08:00,
complete:
page 96 of 299
wodwell.com/wod/fibonacci-final muscle-ups. Remember to
record the bike display
before and once the
“FICT 16.3 workout is complete,
QUALIFIER” clearly showing 40/30
AMRAP in 10 minutes Part calories.
A
From 0:00-7:00, AMRAP of:
wodwell.com/wod/dxb-17-2-
qualifier
3 Overhead Squats (70/45
kg)
3 Lateral Burpees
“DXB 18.2
30 Double-Unders
QUALIFIER”
6 Overhead Squats (70/45
kg) Part A
6 Lateral Burpees 4 Rounds for Time
30 Double-Unders 8 meter Front Rack Lunges
(110/80 lb)
If you complete the round 8 Bar Facing Burpees
of 6, complete a round of 8 meter Front Rack Lunges
9, then go on to 12, etc. (110/80 lb)
8 Bar Facing Burpees
Part B 8 Bar Muscle-Ups
From 7:00-10:00, AMRAP
of: Part B
Muscle-Ups After 4 rounds, find max
weight of the following
wodwell.com/wod/fict-16-3- complex:
qualifier 1 Hang Clean + 2 Front
Squats (3 successful
unbroken reps)
“FICT 17.3
QUALIFIER” Time Cap: 15 minutes
AMRAP in 9 minutes Part A
This workout has two
From 0:00-5:00, AMRAP of:
different scores; Part A and
Clean-and-Jerks (90/55 kg)
Part B. There will be a
running clock and the
Part B
athlete will complete the 4
From 5:00-9:00, AMRAP of:
rounds of Part A as quickly
Burpee Ring Muscle-Ups
as possible before moving
1526 BENCHMARK
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March 18, 2019
50 Box Jump Overs (24/20
in)
50 Toes-To-Bars
50 Double Kettlebell
Snatches (24/16 kg)
Part B
From 08:00-16:00,
complete:
50 Double Kettlebell
Snatches (24/16 kg)
50 Toes-To-Bars
50 Box Jump Overs (24/20
in)
Athletes may not begin
Part B before the 08:00
minute mark. Movement
Standards Box Jump
Overs: Start standing with
two feet on the floor. Jump
onto the top of a box of the
specified height. Jump or
step down onto the
opposite side of the
box. Both feet must touch
the top of the box at the
same time in order for the
rep to count, but you do
not need to stand up
completely while on top of
the box. You may face any
direction while jumping on
and off the box. No part of
your body other than the
bottom of your feet may
touch the box in order to
assist you up or catch your
balance. Step ups are not
permitted.
page 97 of 299
wodwell.com/wod/fict-17-3-
qualifier
“FICT 18.3
QUALIFIER”
For Time From 0:00-6:00,
perform 2 Rounds of:
10 Chest-to-Bar Pull-Ups
10 Overhead Squats (40/25
kg)
Then, directly into 2
Rounds of:
8 Chest-to-Bar Pull-Ups
8 Overhead Squats (60/40
kg)
From 6:00-9:00, perform 2
Rounds of:
6 Chest-to-Bar Pull-Ups
6 Overhead Squats (80/55
kg)
From 9:00-12:00, perform
2 Rounds of:
4 Bar Muscle-Ups
4 Squat Snatches (90/60
kg)
From 12:00-15:00, perform
2 Rounds of:
2 Bar Muscle-Ups
2 Squat Snatches (100/65
kg)
Athletes must perform the
required repetitions within
the time limit before they
can move on to the next
to Part B of the workout. At
the call of “3, 2, 1 … go,”
the athlete will pick up the
bar from the ground and
lunge forward 8 meters.
Once the athlete reaches
the 8m mark, the athlete
then will perform 8 bar
facing burpees. Once the 8
burpees are completed,
the athlete will then lunge
back for 8 meters until
reaching the initial starting
point and perform another
set of 8 bar facing burpees
followed by 8 bar muscle-
ups. Once the 4 rounds are
complete, the athlete will
begin Part B. For the
remainder of the time, the
athlete must successfully
complete 1 hang clean and
2 front squats unbroken. If
all the requirements are
not met during the allowed
time the rep will not count.
If the athlete completes all
four rounds of Part A
before the 15 minute mark,
the athlete may begin part
B. If at the end of the 15
minutes Part A is not
completed, each missing
repetition counts as a
second penalty on top of
the 15 minutes for Part A.
The score for Part B will
then be 0.
wodwell.com/wod/dxb-18-2-
1526 BENCHMARK
WODS
March 18, 2019
Toes-To-Bar: In the toes-
to-bar, the athlete must go
from a full hang to having
the toes touch the pull-up
bar. At the start of each
rep, the arms must be fully
extended with the feet off
the ground, and the feet
must be brought back
behind the bar and the rest
of the body. Both feet must
come into contact with the
bar at the same time,
inside the hands.
Double Kettlebell
Snatch: The first rep of a
set may be taken directly
overhead from the ground,
but successive reps will be
from the hang. The athlete
must have both kettlebells
hit lockout overhead, with
the arms at extension and
the hand directly over the
shoulder. The knees and
hips must be at full
extension when the
kettlebells are directly over
the shoulder. The athlete Is
NOT allowed to clean and
jerk the kettlebells from
the shoulders. It MUST be
snatched.
wodwell.com/wod/dxb-17-3-
qualifier
“DXB 18.3
page 98 of 299
round. If the athlete fails to qualifier
complete the required
repetitions within the time
cap, the score will be the “ECC
total number of reps QUALIFIERS
performed. 15.2”
With a Running Clock
wodwell.com/wod/fict-18-3-
qualifier AMRAP in 5 minutes (from
0:00-5:00)
5 Bar Muscle-Ups
“FICT 19.3 5 Squat Cleans (155/105
QUALIFIER” lb)
5 Box Jumps (40/30 in)
Part A
For Time
Then, 5 Minutes (from
From 0:00-12:00, perform:
5:00-10:00) to Establish:
21 Alternating Dumbbell
Max Load Complex of
Snatches (50/35 lb)
1 Clean
150 Double-Unders
1 Hang Squat Clean
9 Ring Muscle-Ups
1 Front Squat
1 Jerk
Part B
From 12:00-14:00,
Then, For Time (starting at
establish:
10:00):
1 rep max Snatch
18-12-6 Repetitions of
Deadlifts (275/185 lb)
The workout starts with the
Strict Handstand Push-Ups
athlete standing tall on the
floor and can only grab the
The WOD has 3 parts. Part
Dumbbell once “GO” is
1 starts with a running
announced and the timer
clock; Part 2 starts at the
starts. The athlete must
5:00 mark, Part 3 starts at
leave the barbell unloaded
the 10:00 mark. Score for
until she/he has finished
Part 1 is total number of
the last Muscle Up of the
rounds plus reps
second round, OR until the
completed under 5
12:00min time cap is met.
minutes; score for Part 2 is
The athlete MUST also
the weight successfully
continue to attempt
lifted for the entire
repetitions if failing to
1526 BENCHMARK
WODS
March 18, 2019
QUALIFIER”
AMRAP in 20 minutes 9
calorie Row
9 Double Kettlebell
Snatches (2x24/16 kg)
15 calorie Row
15 Double Kettlebell
Snatches (2x24/16 kg)
21 calorie Row
21 Double Kettlebell
Snatches (2x24/16 kg)
27 calorie Row
27 Double Kettlebell
Snatches (2x24/16 kg)
At the call of “3, 2, 1 …
go,” the athlete will start
with 9 calories on the
rower and 9 double KB
snatches before returning
to the rower to perform 15
calories and then 15
double KB snatches,
adding six calories and six
reps of double KB snatch
every round for 20
minutes.
wodwell.com/wod/dxb-18-3-
qualifier
“ECC
QUALIFIERS
15.3”
AMRAP in 20 minutes 50
Wall Balls (20/14 lb)
50 Double-Unders
40 Box Jumps (24/20 lb)
page 99 of 299
complete the two rounds
and can NOT stand and
wait for the time cap to be
run out before Snatching
as that will result in a DQ
in WOD 3B. Movement
Standards: Dumbbell
Snatches: Both sides of
the Dumbbells must touch
the floor between the
athletes feet in the bottom.
At the top the athlete must
reach full extension of
knees, hip, shoulder, and
elbows with the dumbbell
locked out straight over
head, (not with the arm to
the side or in front). The
athletes are permitted to
swop hand “midair” or at
the floor on the way
DOWN. Should the athlete
be given a no rep the next
rep will count on either
side AS LONG AS there has
been a swop of hands and
the dumbbell have touch
the floor in the bottom. The
non working hand can NOT
touch the body at any
point during a repetition.
Double-Unders: This is a
standard Double Under
with the rope passing twice
underneath the athletes
feet in one jump.
Backwards skipping is NOT
permitted. Tip From
Coach: We highly
encourage your judge to
complex (the bar may not
touch the ground until the
complex is complete);
score for part 3 is the time
it takes you to finish the
work after the 10:00 mark
(i.e.: if you finish at 17:00,
your score for part 3 is
7:00).
wodwell.com/wod/ecc-qualifiers-
15-2
“FICT 16.1
QUALIFIER”
AMRAP in 9 minutes Part A
From 0:00-6:00, AMRAP of:
6 Thrusters (35/25 kg)
6 Toes-to-Bars
Part B
From 6:00-9:00, establish:
1 rep max Snatch
At the call of "3-2-1-GO"
the athlete will pick the bar
up from the ground and
complete 6 Thrusters, after
6 Thrusters the athlete will
proceed to the rig and
perform 6 Toes To Bar and
then repeat the couplet for
as many reps as possible
in the 6 minutes.
Immediately at the end of
15.1a, 15.1b will
commence and the athlete
will have 3 minutes to
Establish a 1RM Snatch.
1526 BENCHMARK
WODS
March 18, 2019

40 Toes-to-Bar be very strict with their Movement Standards:

30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Snatches (145/100 lb)
10 Muscle-Ups
If an athlete completes the
10 Muscle-Ups and has
time remaining in the 20
minute cap, begin round 2
starting with the wall balls.
wodwell.com/wod/ecc-qualifiers-
15-3
“FICT 16.2
QUALIFIER”
AMRAP in 8 minutes Part A
From 0:00-5:00, perform 5-
10-15... reps of:
Deadlifts (100/70 kg)
Wall Ball Shots (20/14 lb)
Part B
Then, from 5:00-8:00,
establish:
1 RM Squat Clean
wodwell.com/wod/fict-16-2-
qualifier
“FICT 17.2
QUALIFIER”
AMRAP in 7 minutes 500
meter Row
counting here as ONE no
rep/missed rep will result
in 5s added to your time.
Ring Muscle-Ups: Filmed
from the side so that we
can see the athletes FULL
body in frame. In the
bottom position the
athletes arms must be fully
extended and the heels
must pass behind the
vertical plane from the
rings. In the top of the
movement the athlete
must lock out her/his
elbows OVER the rings.
Locking out while “falling
backwards” = no rep.
Barbell Snatch: The
barbell starts UNLOADED,
athletes are ONLY allowed
to load barbell once they
have finished the first part
of Q-WOD 3, OR when they
have reached the 12min
Time Cap. For a Snatch to
count the barbell must be
brought from the floor to
an supported overhead
position in one continuous
movements (any variations
of clean and jerks, or
where the bar touches the
athletes body anywhere
above the hip will result in
a no rep). The athlete can
chose either a Power
Snatch or Squat Snatch
Variation. The athlete must
Thrusters: Squat clearly
below parallel and drive
bar up to full extension in
one movement. Elbows,
shoulders, hips and knees
must be fully extended at
the top of the movement.
Toes to Bar: At the
bottom of the movement
the athlete must hang with
arms fully extended and
both feet must be visibly
behind the vertical line of
the bar. At the top of the
movement both feet must
visibly touch the bar
WITHIN the athletes hands.
Snatch: This is a "Snatch
Anyhow" meaning that
both a Power Snatch and a
Squat Snatch will be
allowed. The bar must be
pulled in one movement
from the floor to over head
and there can be no
change in direction (as in a
clean and jerk) for the rep
to be counted. At the top
of the movement the
athlete must stand tall with
both feet next to each
other and a fully extended
body (same as in the
Thruster). Hang snatches
are not allowed. - Clips
must be used at all times
on both sides of the
barbell.

page 100 of 299

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March 18, 2019
From the remaining time,
AMRAP of:
Toes-to-Bars
3 Burpee Over the Rower
Every time the athlete
goes down from the bar
after the toes-to-bar, he or
she needs to perform 3
burpees over the rower for
a penalty. The burpees
should be two-foot takeoff
and landing. For the toes-
to-bar, the athlete needs to
start behind the vertical
plane before kicking the
toes up to the bar. Both
toes should hit the bar. If
the athlete fails to break
the vertical plane or only
one toe touches the bar,
there will be no repetition.
wodwell.com/wod/fict-17-2-
qualifier
“FICT 18.2
QUALIFIER”
AMRAP in 12 minutes Part
A the knees. In the high
From 0:00-8:00, AMRAP of:
4 Deadlifts (100/65 kg)
4 Lateral Burpees
8 Deadlifts (100/65 kg)
8 Lateral Burpees
Add 4 reps in each
movement after
completing each round.
page 101 of 299
finish the repetition by
standing tall with knees,
hopes, shoulders, and
elbows fully locked out
with the barbell being held
in a position of control
directly over the athlete.
wodwell.com/wod/fict-19-3-
qualifier
“FTD 12.3
QUALIFIER”
For Time 10 Overhead
Squats (43/20 kg)
20 Hang Cleans (43/20 kg)
30 Front Squats (43/20 kg)
40 Wall Ball Shots (9/6 kg)
100 Double-Unders
Time Cap: 8 minutes
Overhead squats: In this
movement, the bar must
be kept above the head all
along the movement with
the arms extended. In the
low position, the hollow of
the hips must pass under
position, the knees and
hips should be in full
extension aligned with the
shoulders. The bar must be
controlled and in the axis
of the heels. Hang
cleans: Each repetition
must start in suspension
above the knees. Each
wodwell.com/wod/fict-16-1-
qualifier
“FICT 17.1
QUALIFIER”
AMRAP in 10 minutes From
0:00-6:00, AMRAP of 3-6-9-
12...etc of:
Thrusters (50/35 kg)
Chest-to-Bar Pull-Ups
Then, from 6:00-10:00,
establish:
1 Rep Max Hang Squat
Snatch
wodwell.com/wod/fict-17-1-
qualifier
“FICT 18.1
QUALIFIER”
For Time Part A
From 0:00-6:00, 12-9-6
reps of:
Hang Cleans (70/45 kg)
Thrusters (70/45 kg)
Part B
From 6:00-9:00, AMRAP of:
Toes-to-Bars
3 Hang Cleans (70/45 kg)
Every time you come off
the bar for the toes-to-bar,
perform 3 hang cleans for
a penalty.
wodwell.com/wod/fict-18-1-
1526 BENCHMARK
WODS
March 18, 2019
Part B
From 8:00-12:00, establish
1 rep max of:
Squat Clean
wodwell.com/wod/fict-18-2-
qualifier
“FICT 19.2
QUALIFIER”
AMRAP in 7 minutes 5
Toes-to-Bars
4 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
(155/105 lb)
2 Front Squats (155/105 lb)
1 Shoulder-to-Overhead
(155/105 lb)
The workout starts with the
athlete standing on the
floor until “GO” is
announced and the timer
starts. Athletes may string
reps together on the pull-
up bar, i.e. go straight from
Toes To Bar into Chest To
Bar Pull Ups. Athletes may
also string reps together
on the Barbell Complex. IF
an athlete chooses to drop
bar in between
movements, make sure to
read up on specific
movement standards on
how to start with the next
repetition. Movement
Standards:
Toes-to-Bar: Filmed from
page 102 of 299
repetition must finish with
the bar at the shoulders
and the elbows clearly
forward with respect to the
axis of the bar. Knees and
hips should be fully
extended. All variations of
the movement are allowed
(power, with bending ...) as
long as the previous
standards are respected.
Front squats: In this
movement, the bar must
be in front position on the
bust. In the low position,
the hollow of the hips must
pass under the knees. In
the high position, the
knees and hips should be
in full extension aligned
with the shoulders. The bar
must be controlled and in
the axis of the heels. Wall
ball shots: In this
movement, the ball must
start from a low squat
position, hollow hips under
the knees and must be
thrown at a target 3
meters high for men and
2.75 meters for women. If
the ball does not hit the
target, repetition does not
count. Bouncing the ball on
the ground is not allowed.
Double-unders: The rope
must pass twice around
the body on each
jump. Double-turn
attempts do not count.
qualifier
“FICT 19.1
QUALIFIER”
AMRAP in 15 minutes 50
calorie Row
10 Burpees Over the Rower
40 Wall Ball Shots (20/14
lb)
10 Burpees Over the Rower
30 Deadlifts (135/95 lb)
10 Burpees Over the Rower
20 Handstand Push-Ups
10 Burpees Over the Rower
10 Thruster (135/95 lb)
10 Burpees Over the Rower
The workout starts with the
athlete seated on the
Concept 2 Rower and the
rower set for “JUST ROW”
setting clearly displaying
CALORIES. The athlete
must be seated on the
Concept 2 Rower until the
monitor clearly displays 50
Calories, only after that
can the athlete let go of
the handle and unstrap the
feet. The athlete will
complete the movements
and reps in the designated
order. IF an athlete finishes
the 10 Burpees after the
10 Thrusters, he/she will
return to the Rower to start
round number two. Only
fully completed reps once
the timer hits 15:00min will
1526 BENCHMARK
WODS
March 18, 2019
the side so that we can see
the athletes FULL body in
frame. We must also see
both heels pass behind the
vertical plane of the pull up
bar in the bottom, and
both feet touching the bar
in between the athletes
hands at the top of the
movement. Chest-to-Bar
Pull-Ups: Filmed from the
side so that we can see the
athletes FULL body in
frame. We must see
straight arms in the
bottom, and any part of
the athletes torso below
the collar bone touching
the bar in between the
athletes hands at the top
of the movement. Hang
Squat Cleans: The athlete
must first deadlift the bar
to a fully extended position
before performing the first
Hang Squat Clean at any
point when the bar has
been taken from the floor.
When performing
consecutive repetitions the
athlete must only lower the
bar to anywhere below the
hip & above the knees to
start the next rep. Make
sure to stand each rep up
FULLY as lack of full
extension will result in a
NO REP. Front Squats:
The athlete can perform
the first Front Squat
page 103 of 299
Score: The time taken to
complete the exercise
sequence. If the time limit
is exceeded then it will be
necessary to add 1 second
by repetitions not carried
out.
wodwell.com/wod/ftd-12-3-
qualifier
“FTD 13.3
QUALIFIER”
21-15-9 Reps for Time
Deadlifts (100/70 kg)
Box Jumps (24/20 in)
Kettlebell Swings (32/16
kg)
wodwell.com/wod/ftd-13-3-
qualifier
“FTD 14.3
QUALIFIER”
For Time 20 Handstand
Push-Ups
50 Double-Unders
30 Pull-Ups
50 Double-Unders
40 Toes-to-Bars
50 Double-Unders
50 Alternating Pistols
50 Double-Unders
Time Cap: 12 minutes
For each remaining
repetition not completed in
count towards the athletes
score. Movement
Standards Row: Must be
a Concept 2 Rower (no
other brands or makes are
allowed). Filmed from
behind with monitor clearly
in screen at all times. The
athlete must hold on to
handle and have feet
strapped in until 50
calories are clearly
achieved on the monitor.
Burpee Over Rower: The
athlete must be facing the
camera when performing
these. Standard Burpee
Rules apply, meaning that
there must be a two foot
jump out and in and also a
two foot jump and landing
over the rower. Wall
Balls: Standard Wall Ball
Rules. For a rep to count
the Athlete must squat
below parallel and throw
the ball to a height that is
ABOVE the measured out
line. Any part of the Wall
Ball touching the taped line
will equal a NO REP.
Deadlifts: The athlete
must film this from the side
and the each rep must
start with both sides of the
loaded barbell touching the
floor simultaneously. At the
top of the Deadlift the
athletes shoulders are
clearly behind the barbell
1526 BENCHMARK
WODS
March 18, 2019
immediately after the last
Hang Squat Clean. If the
athlete drops the bar in
between those two
movements she/he must
first clean the weight and
stand it all the way up
BEFORE starting the Front
Squat. A Squat Clean will
NOT count as a Front Squat
at any point. Shoulder-
to-Overhead: This
repetition CAN be following
immediately after the last
Front Squat, i.e. a Thruster
is permitted. The athlete
can also chose to stand tall
with the bar before the
Shoulder To Over Head and
then re-dip - to perform
any kind of approved
movement, such as push
presses, any variations of
jerks, etc. No matter what
variation the athlete
chooses she/he must stand
tall with both feet in line
and demonstrate a full
extension before lowering
the bar.
wodwell.com/wod/fict-19-2-
qualifier
“FTD 12.2
QUALIFIER”
For Load 1 Rep Max
Deadlift
1 Rep Max Back Squat
page 104 of 299
the time cap, the athlete
will add a second to his
time. The workout starts
with the athlete standing
on the ground.
Pull-Ups: You can use
strict, kipping or butterfly
pull-ups. You may use any
grip you want. To validate
each repetition, the rep
starts with arms fully
extended and feet off the
ground. The chin must
pass the bar at the top of
the movement. Double-
Unders: To validate each
repetition, the rope has to
pass 2 times under the
athlete's feet. Handstand
Push-Up: To validate each
repetition, start with your
arms extended and feet's
in contact with the wall.
Bring your head at the
same level as your hands
in the bottom position and
return to arms extended
position with your feet
against the wall to
complete the repetition.
You may use an abmat if
you adapt your hand's
height to be at your head's
point of contact. Toes-to-
Bars: Stats in the same
position in a pull-up. To
validate each repetition,
both feet must pass behind
the vertical axis formed by
the bar on each rep. Arms
with a full extension of
knees & hips. Handstand
Push-Ups: These must be
filmed from the side so
that we can clearly see
that the Shoulders, Hips,
and Knees are fully open at
the top of the movement.
The athletes glutes can not
touch the wall at the top of
the movement, but are
allowed to do so at any
other point during the
repetition.
wodwell.com/wod/fict-19-1-
qualifier
“FTD 12.1
QUALIFIER”
AMRAP in 7 minutes 7 Pull-
Ups
7 Toes-to-Bars
7 Push-Ups
7 Air Squats
The WOD starts in a
standing position. Each
repetition counts for the
final score. Pull ups: the
arms must be stretched
down the movement, the
chin must pass the bar in
the up position. Toes to
bar: the feet must pass
the vertical axis formed by
the bar in the low position,
the arms must be
stretched in the low
1526 BENCHMARK
WODS
March 18, 2019
1 Rep Max Shoulder-to-
Overhead
Time Cap: 9 minutes
The training starts in
standing position, the
athlete will use the same
bar for the 3 movements,
he will have to execute the
3 movements in the order
(Raised of ground / Squat /
Thrown). The athlete can
manage the 9 minutes as it
suits him (example: 2 min
of deadlift, 3 min of back
squat, 4 min of thrown), he
can do as many tests as he
wants as the movements
are respected and that the
time limit is respected.
Only the athlete can touch
his bar to load or unload,
at the start of the training
the bar must be
unloaded. The use of a
rack is allowed. The athlete
can warm up as he
wishes before starting the
training. Deadlift:
The movement is a classic
deadlift with hands on the
outside of the knees, the
sumo-style deadlift is not
allowed. The hips and
knees are fully extended
and the shoulders are
behind the bar in the up
position. The arms must be
stretched all along the
page 105 of 299
extended, bring both feet
on the bar (between your
hands). Toes have to touch
the bar at the same time to
complete the repetition.
Pistols: To validate each
repetition, the movement
starts with the athlete
standing up on one leg
straight and hips extended.
Squat on one leg until the
crease hips pass below the
knee and come back in the
top position to complete a
repetition. Alternate legs
for each rep.
wodwell.com/wod/ftd-14-3-
qualifier
“FTD 15.3
QUALIFIER”
AMRAP in 7 minutes From
0:00-3:00, perform:
Chest-to-Bar Pull-Ups
1 minute Rest
From 4:00-7:00, perform:
150 Wall Ball Shots (20/14
lb)
Chest-to-Bar: The athlete
starts hanging from the bar
with extended arms with
feet on the ground. He will
then execute a pull up until
his chest touches the bar
for the repetition to count.
position. The toes must
touch the bar at the same
time between the hands in
the up position. Push ups:
The bust should touch the
ground in a low position,
hips and shoulders should
leave the ground at the
same time. The arms must
be stretched in the high
position. Air Squats: In
the low position, the hips
should pass under the top
of the knees, in the high
position, the hips and
knees should be in full
extension.
wodwell.com/wod/ftd-12-1-
qualifier
“FTD 13.1
QUALIFIER”
For Time 100 Double-
Unders
50 Wall Ball Shots (20/14
lb)
30 Chest-to-Bar Pull-Ups
100 Double-Unders
Time Cap: 10 minutes
wodwell.com/wod/ftd-13-1-
qualifier
“FTD 14.1
1526 BENCHMARK
WODS
March 18, 2019
movement, you can not
deliberately bounce the
bar. Drop the bar once full
repetition is allowed Back
Squat: The bar should be
held behind the back of the
neck on the athlete's
shoulders. In the low
position, the hips should
pass under the top of the
knees, in the high position,
the hips and knees should
be fully extended.
Shoulder to
overhead: Each repetition
starts with the bar on the
shoulders and finished with
the bar over the head and
arms outstretched. All
styles of throwing are
allowed (strict press,
thrown force, thrown
power, thrown standing,
thrown slit ...), as long as
the elbows, shoulders, hips
and knees are in full
extension and with the bar
they are aligned above the
heels with feet together.
Score: The sum of the
heaviest loads on each
movement in kilograms.
wodwell.com/wod/ftd-12-2-
qualifier
“FTD 13.2
page 106 of 299
Each repetition must start
from a fully extended arm
position. Wall Ball Shots:
The movement starts with
the athlete standing in
front of a wall ball. He will
catch the ball and put
himself in a squat position
with the crease of the hips
below the knees. He will
then stand up and throw
the ball at the requested
height and reach the
target (3 meters for men
and 2.7 meters for
women). The repetition will
count when the ball hits
the target. If time is called
when the ball is in the air,
the repetition will not
count. Scoring: If you
complete 150 repetitions,
your score is the total time
to complete the workout
(before the 7 minute time
cap). If you do not
complete 150 repetitions,
your score will be the cap
time plus the number of
repetitions not completed
in seconds.
wodwell.com/wod/ftd-15-3-
qualifier
“FTD 16.3
QUALIFIER”
For Time 100 Double-
Unders
QUALIFIER”
21-15-9 Reps for Time
Thrusters (95/65 lb)
Pull-Ups
See: "Fran" Benchmark
WOD Thruster: For the
bottom of thruster, this is a
standard barbell thruster in
which the barbell moves
from the bottom of a front
squat to full lockout
overhead. The bar starts
on the ground. No racks
allowed. The hip crease
must pass below the
knees. A full squat clean
into the thruster is allowed
if the bar is on the ground.
For the top of thruster, the
barbell must come to a full
lockout overhead with the
hips, knees and arms fully
extended, and the bard
directly over the body.
Pull-Up: You may do a
strict, kipping or butterfly
pull-up. You may use any
grip you want. Your arms
must be fully extended in
the bottom position. The
chin must pass the bar.
Each repetition must start
with feet's off the ground.
wodwell.com/wod/ftd-14-1-
qualifier
1526 BENCHMARK
WODS
March 18, 2019
QUALIFIER”
For Time Ground-to-
Overhead Ladder
Male: 80-90-100-110-115-
120-125-130-135-140-145
kg
Female: 40-50-60-70-75-
80-85-90-95-100-105 kg
wodwell.com/wod/ftd-13-2-
qualifier
“FTD 14.2
QUALIFIER”
AMRAP in 7 minutes 3
Deadlifts (265/175 lb)
6 Burpees Over the Bar
9 Box Jumps (60/50 cm)
Deadlift: To validate the
movement, the bar must
be on the ground. Lift the
weight. Your body, legs
and elbows have to be on a
straight line at the end of
the movement. Shoulders
must be slightly behind the
bar at the end of the
movement. The sumo grip
is not permitted. The
athlete must not use the
rebound. Burpees Over
the Bar: A repetition
consists of a burpee and a
jump over the bar. To
validate the movement,
chest must be on the
page 107 of 299
Then, 3 Rounds of:
20 Wall Ball Shots (20/14
lb)
7 Ring Muscle Ups
Then,
100 Double-Unders
wodwell.com/wod/ftd-16-3-
qualifier
“FTD 17.2
QUALIFIER”
For Load 1 Rep Max Squat
Clean
wodwell.com/wod/ftd-17-2-
qualifier
“FTD 18.1
QUALIFIER”
AMRAP in 7 minutes 11
Push Presses (50/35 kg)
30 Double-Unders
Push Press: Departure
from the ground. The
athlete must raise the bar
from his shoulders to
above his head. He can use
a dip/flex before pushing
the bar. Push Jerk or any
other kind of shoulder to
overhead is not
accepted. At the start of
the movement the bar
must be in contact with the
shoulders and at the end of
“FTD 15.1
QUALIFIER”
For Time 50 Double-Unders
40 Toes-to-Bars
30 Snatches (75/55 lb)
20 Overhead Squats (75/55
lb)
Time Cap: 7 minutes
Double under : the rope
passes twice under the
feet of the athlete between
each jump. The athlete
jumps together. Toes to
bar: athlete start hanging
vertically to the bar the
feet are not in contact with
the ground, the arms are
stretched. Both feet come
to touch the bar between
the hands of the athlete
simultaneously, between
each rehearsal the athlete
completely re-opens his
hips and finds a horizontal
position outstretched
arms. The feet must pass
behind the vertical axis of
the bar. Snatch: The bar is
resting on the ground, the
athlete brings it over his
head in one fluid motion
and finishes his standing
hips standing in overhead
position. The athlete must
show control of his bar,
finish with his elbows, hips
and knees locked. The bar
1526 BENCHMARK
WODS
March 18, 2019
ground at the bottom
position of the burpee. The
athlete must jump over the
bar with both feet leaving
the ground at the same
time. Box Jump: To
validate the movement,
the athlete must land on
the box with both feet at
the same time. Hips and
knees must be fully
extended and the top
position must be
controlled. You may step
down from the box.
wodwell.com/wod/ftd-14-2-
qualifier
“FTD 15.2
QUALIFIER”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Deadlifts
Handstand Push-Ups
Time Cap: 10 minutes
Choose your own weights
in pounds for the deadlifts.
If you complete the WOD in
the cap time, your score
will be the total weight you
raised. If you lift the same
weight as another athlete,
your tie break will be the
time you'll have to
complete the WOD. If you
do not finish the WOD in
page 108 of 299
the movement the bar
must clearly be in the
frontal plane of the athlete
in overhead position; ie:
bar, shoulders, hips and
knees aligned. The use of
the rack is invalid.
Double-Unders: It is a
standard double jump in
which the rope passes
completely underfoot twice
for each jump. The rope
must turn forward for
repetition to count.
wodwell.com/wod/ftd-18-1-
qualifier
“FTD 18.4
QUALIFIER”
EMOM in 10 minutes From
0:00-2:00, perform:
15 Box Jumps (60/50 cm)
5 Snatches (60/40 kg)
If completed before 2
minutes, perform:
15 Box Jumps (60/50 cm)
5 Snatches (70/50 kg)
If completed before 4
minutes, perform:
15 Box Jumps (60/50 cm)
5 Snatches (80/55 kg)
If completed before 6
minutes, perform:
15 Box Jumps (60/50 cm)
5 Snatches (90/60 kg)
must touch the ground
between each repetition.
Overhead Squat: The
athlete starts with the bar
in overhead position,
elbows, hips and extended
knees. The athlete flexes
his legs until the hollow of
his hip passes below his
knee before resuming
standing with the bar still
in the overhead position.
wodwell.com/wod/ftd-15-1-
qualifier
“FTD 16.1
QUALIFIER”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Power Snatches (52/34 kg)
Burpees Over the Bar
Time Cap: 8 minutes
wodwell.com/wod/ftd-16-1-
qualifier
“FTD 16.4
QUALIFIER”
For Load Back Squat
Deadlift
Shoulder Press
Time Cap: 15 minutes
Score is the accumulated
load from the three lifts.
1526 BENCHMARK
WODS
March 18, 2019

the allotted time, your If completed before 8 wodwell.com/wod/ftd-16-4-

score will be your number minutes, perform:
of reps and your tie break 15 Box Jumps (60/50 cm)
will be 00:00 5 Snatches (100/65 kg)
wodwell.com/wod/ftd-15-2- You have 2 minutes to
qualifier complete each
round. When a round is
completed, 2 minutes are
“FTD 16.2 added to the time and you
QUALIFIER” can proceed to the next
For Time 2000 meter Row round without
waiting. Your Score is the
Time Cap: 9 minutes time taken to complete
this workout. In
wodwell.com/wod/ftd-16-2- this workout, another
qualifier person may assist the
athlete barbell during the
workout, or multiple
“FTD 17.1 barbells may be used. If
QUALIFIER” the athlete does not finish
the workout, his score is
AMRAP in 8 minutes 2 Ring
the number of reps
Muscle-Ups
4 Handstand Push-Ups
completed. Box
Jump: Every rep must
8 Kettlebell Russian Swings
begin with both feet on the
(32/24 kg)
floor. The rep finishes with
hips and knees fully open
wodwell.com/wod/ftd-17-1-
qualifier while in control of the
box. You can jump as long
as both feet start on the
“FTD 17.4 ground and both feet end
QUALIFIER” on the box in control.
Snatch: For the snatch,
AMRAP in 10 minutes Part the barbell begins on the
A No bouncing or dropping
ground and must be lifted
Max Reps in 2 minutes of: overhead in one
Shoulder-Overheads
motion. Touch-and-go is
(115/75 lb) permitted. No bouncing or
dropping and catching the
qualifier
“FTD 17.3
QUALIFIER”
3 Rounds for Time 500
meter Row
20 Toes-to-Bars
5 Overhead Squats
Increase weight for
Overhead Squats each
round:
Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 175/115 lb
wodwell.com/wod/ftd-17-3-
qualifier
“FTD 18.2
QUALIFIER”
4 Rounds for Time 10
Squat Cleans (70/45 kg)
15 Burpees Over the Bar
20/16 calorie Row
Time Cap: 18 minutes
Squat Clean: The barbell
begins on the ground.
Touch and go is permitted.
and catching the barbell on
the rebound. Once
dropped, the barbell must
settle on the ground before
beginning the next

page 109 of 299

1526 BENCHMARK
WODS
March 18, 2019
Part B
From 2:00-10:00, perform
one round of:
100 Double-Unders
21 Burpee Box Jumps
(24/20 in)
75 Double-Unders
15 Burpee Box Jumps
(24/20 in)
50 Double-Unders
9 Burpee Box Jumps (24/20
in)
wodwell.com/wod/ftd-17-4-
qualifier
“FTD 18.3
QUALIFIER”
For Time 3 Rounds of:
30 Toes-to-Bars
30 Wall Ball Shots (9/6 kg)
Then, 2 Rounds of:
20 Chest-to-Bar Pull-Ups
20 Handstand Push-Ups
Finally, 1 Round of:
10 Bar Muscle-Ups
Time Cap: 20 minutes
Toes-to-Bar: On the toes
to bar, the athlete must
start hanging on the bar
and bring his feet in
contact with the bar. At the
beginning of each
repetition; the arms must
be fully stretched, and the
page 110 of 299
barbell on the
rebound. Once dropped,
the barbell must settle on
the ground before the
athlete begins the next
repetition. Any types of
snatch is permitted. The
barbell must be overhead,
with the hips, knees and
arms fully extended, and
the bar directly over the
gold. This not a ground to
overhead any way.
wodwell.com/wod/ftd-18-4-
qualifier
“GG 14.2
QUALIFIER”
AMRAP in 16 minutes 50
calorie Row
20 Pull-Ups
40 Back Squats (135/95 lb)
20 Pull-Ups
30 Front Squats (115/75 lb)
20 Pull-Ups
20 Overhead Squats (95/65
lb)
20 Pull-Ups
wodwell.com/wod/gg-14-2-
qualifier
“GG QUALIFIER
15.2”
With a Running Clock in 20
minutes From 0:00-6:00:
repetition. The athlete
must pass through a full
squat with hips below the
knees. A power clean or
split clean followed by a
front squat will be
permitted. The rep is
complete when the
athlete’s hips and knees
are fully extended, and the
bar is resting on the
shoulders in the front rack
position with the elbows in
front of the bar. Burpees
Over the Bar: The
movement starts with the
athlete on one side of the
bar. The athlete then lies
on the floor; chest and
thighs must touch the
floor. The athlete stands up
above the bar for the rep
to count. Both feet must
take off from the floor in
the same time. The rep
counts when the athlete
land on the other side of
the bar. Any other
bodypart is allowed to
touch the bar. Row: The
monitor on the rower must
be set to zero at the
beginning of each row. The
athlete can judge the
monitor between each
round. The athlete must
stay seated on the rower
until the monitor reads 20-
16 calories.
1526 BENCHMARK
WODS
March 18, 2019
feet in a vacuum. On the
movement return the feet
must go back behind the
axis formed by the bar. All
types of grip are allowed.
Both feet must touch the
bar at the same time inside
the hands for repetition to
count. Wall Ball
Shot: During the wall ball
shot; the repetition must
begin with a squat, the hip
must pass under the folds
of the knee. The medicine
ball must be launched on
the specific target. The
center of the med ball
must hit the target or
above the target. If the
med ball touches below or
does not touch the wall, it
is a no rep. If the med ball
falls on the top ground,
you can not go back to the
next rep using the bounce
of the ball. The med ball
must be motionless on the
ground before starting the
next rep. Chest-to-Bar
Pull-Up: It's a classic
chest to bar. Suspended,
kipping or butterfly chest
to bar are allowed as long
as the standards are
respected. The arms
should be fully stretched
down the movement, with
feet in the air. At the top of
the movement, the chest
should clearly come into
page 111 of 299
Establish a 1-Rep Max
Snatch
From 6:00-14:00 AMRAP:
30 Double-Unders
15 Chest-to-Bar Pull-ups
30 Double-Unders
15 Toes-to-Bar
From 14:00-20:00:
Establish a 1-Rep Max
Snatch
wodwell.com/wod/granite-
games-qualifiers-15-2
“GG QUALIFIER
16.1”
AMRAP in 15 minutes 10
Squat Clean-and-Jerks
(135/85 lb)
15 Bar-Facing Burpees
8 Squat Clean-and-Jerks
(185/115 lb)
15 Bar-Facing Burpees
6 Squat Clean-and-Jerks
(225/145 lb)
15 Bar-Facing Burpees
4 Squat Clean-and-Jerks
(275/175 lb)
15 Bar-Facing Burpees
2 Squat Clean-and-Jerks
(305/200 lb)
15 Bar-Facing Burpees
Max Reps of Squat Clean-
and-Jerks (315/205 lb)
wodwell.com/wod/granite-
games-qualifiers-16-1
wodwell.com/wod/ftd-18-2-
qualifier
“GET A GRIP”
For Time 50 Double-Unders
20 Deadlifts (100/70 kg)
20 Box Jumps (24/20 in)
20 Kettlebell Swings (24/16
kg)
20 Toes-to-Bars
20 Kettlebell Swings (24/16
kg)
20 Box Jumps (24/20 in)
20 Deadlifts (100/70 kg)
50 Double-Unders
Time Cap: 8 minutes
wodwell.com/wod/get-a-grip
“GG 14.3
QUALIFIER”
AMRAP in 9 minutes 12-10-
8-6-4-2-4-6-8-10 reps of:
Deadlifts (225/155 lb)
Burpees
wodwell.com/wod/gg-14-3-
qualifier
“GG QUALIFIER
15.3”
AMRAP in 17 minutes 50
calorie Row
50 Wall Ball Shots (20/14
lb)
1526 BENCHMARK
WODS
March 18, 2019
contact with the bar below
the collarbones.
Handstand Push-Up: As
a priority, the athlete must
establish the mark to
perform the hspu
(standard open). For the
first step, measure the
distance between the
elbow and the athlete's
closed fist. For the second
stage, the athlete must
stick his back to the wall,
feet hip width and heels
touching the wall while
standing. A line must be
drawn above the head to
mark the size of the
athlete. Starting from the
line drawn, take half the
size measured in step 1 to
mark a second line on the
wall. This line will be the
target to validate the
handstand push up. The
line must be marked by a
tape, magnesia or tape,
the judge can hand it
during the workout if it
fades. Each handstand
starts with the feet above
the line and ends with the
feet at the above this
line. The arms should be
stretched with the heels in
contact with the wall. In
the low position; the head
must be in contact with the
ground.Hands and head
must be on the same
page 112 of 299
50 Shoulder to Overhead
“GG QUALIFIER (115/85 lb)
16.4” 50 Box Jumps (24/20 in)
For Time
5–10–15–20–15–10–5 Reps wodwell.com/wod/granite-
games-qualifiers-15-3
of
Overhead Squats (115/75
lb)
“GG QUALIFIER
Toes-to-Bar
16.2”
wodwell.com/wod/granite- AMRAP in 17 minutes 50
games-qualifiers-16-4 calorie Row
50 Wall Ball Shots (20/14
lb)
“GG QUALIFIER 50 Shoulder-to-Overheads
17.2” (115/85 lb)
50 Box Jumps (24/20 in)
AMRAP in 6 minutes 6
Deadlifts (225/155 lb)
wodwell.com/wod/granite-
6 Bar Facing Burpees
games-qualifiers-16-2
wodwell.com/wod/granite-
games-qualifiers-17-2
“GG QUALIFIER
16.5”
“GG QUALIFIER AMRAP in 14 minutes 70
17.5” Double-Unders
7 Ring Muscle-Ups
For Time 60 calorie Row
7 Snatches (155/105 lb)
80 Wall Ball Shots (20/14
lb, 10/9 ft)
wodwell.com/wod/granite-
100 Double-Unders
games-qualifiers-16-5
40 calorie Row
60 Wall Ball Shots (20/14
lb, 10/9 ft)
“GG QUALIFIER
80 Double-Unders
17.3”
20 calorie Row
40 Wall Ball Shots (20/14 For Time From 0:00-4:00:
lb, 10/9 ft) 2 Rounds of:
60 Double-Unders 12 Overhead Squats (95/65
lb)
1526 BENCHMARK
WODS
March 18, 2019
surface. For example, if the
athlete uses an abmat; he
must use two flat under his
hands to allow him to be at
the same height. The top
of the Abmat must be at
the same level as the top
of the plates. The heels do
not need to be in contact
with the wall in the down
position, but must touch
above the mark at the
beginning and end of the
movement. Kipping is
allowed. Bar
Muscle-Up: On the
muscle-up bar, the athlete
must go through a
suspended position, arms
fully extended and feet not
touching the
ground. Muscle-up kipping
is accepted, but pull-over,
roll-to-support and glide
kips are not allowed. Heels
must not pass the height of
the bar during kip. At the
top of the movement, the
elbows must be fully
extended when the athlete
is in the support position
above the bar with the
shoulders in front of the
bar. Only the hands, and
no other part of the arm
should touch the pull up
bar to finish the rep. Once
at the top, the hands
should stay in contact with
the bar, and the arms
page 113 of 299
wodwell.com/wod/granite-
games-qualifiers-17-5
“GG QUALIFIER
18.3”
For Time 3 Rounds of:
12 Chest-to-Bar Pull-Ups
12 Alternating Dumbbell
Snatches (50/35 lb)
Tie Break Time Recorded.
Then immediately after, 3
rounds of:
12 Bar Muscle-Ups
12 Alternating Dumbbell
Snatches (50/35 lb)
Time Cap: 12 minutes
Athletes begin standing
under their pull up bar. At
the start of the timer, the
athlete will complete 12 of
chest to bar pull ups (see
scaled options below).
After their 12th rep, the
athlete will then move to
their dumbbell and
compete 12 alternating
dumbbell snatches. After
their 12th rep, they will
repeat for two more
rounds. Once done with
the third round, the athlete
will immediately move into
12 bar muscle ups (see
scaled options below).
Once their 12th rep, the
12 Toes-to-Bars
If completed before 4:00,
then from 4:00-8:00:
2 Rounds of:
10 Overhead Squats
(135/95 lb)
12 Toes-to-Bars
If completed before 8:00,
then from 8:00-12:00:
2 Rounds of:
8 Overhead Squats
(165/115 lb)
12 Toes-to-Bars
If completed before 12:00,
then from 12:00-16:00:
2 Rounds of:
6 Overhead Squats
(185/125 lb)
12 Toes-to-Bars
Time Cap: 16 minutes
wodwell.com/wod/granite-
games-qualifiers-17-3
“GG QUALIFIER
18.1”
Complete as much as
possible in 14 minutes 15
Burpees Over Concept 2
Erg
40/30 Calorie Row
15 Burpees Over Concept 2
Erg
40/30 Calorie Row
15 Burpees Over Concept 2
1526 BENCHMARK
WODS
March 18, 2019
should support the
athlete's body at all
times. Removing hands
and staying at the top of
the bar is not allowed.
wodwell.com/wod/ftd-18-3-
qualifier
“GG 14.1
QUALIFIER”
AMRAP in 12 minutes 15
Squat Clean to Overheads
(95/65 lb)
15 Squat Clean to
Overheads (135/95 lb)
15 Squat Clean to
Overheads (185/135 lb)
15 Squat Clean to
Overheads (225/155 lb)
Max Repetition Squat
Clean to Overheads
(275/185 lb)
The athlete's score will be
the total number of
successfully completed
repetitions within the 12
minute CAP. A secondary,
tiebreak score will also be
entered for the time
elapsed after completing
your heaviest set of 15
repetitions.
wodwell.com/wod/gg-14-1-
qualifier
page 114 of 299
athlete will then move to
their dumbbell and
compete 12 alternating
dumbbell snatches. After
their 12th rep, they will
repeat two more rounds.
The score for this workout
is for time. Do not round
up partial seconds. If time
capped, add 1 second for
every missed rep in the 12
minute cap. Tiebreak This
workout includes a
tiebreak. If all 144 reps
(Rx) or 132 reps ( Int. /
Scaled) are completed
prior to the 12-minute time
cap, your score will be your
total time, and there will
be no tiebreaker. However,
if you are not able to
complete the entire
workout in the allotted
time, a tiebreaker will be
factored into your final
score. During the workout,
be sure to note your time
at the end of your 72 reps.
When you submit your
score, there will be a space
for your final time and an
additional field for you to
enter the elapsed time at
which you completed your
72nd rep. In the case
where two athletes have
the same score (total
number of reps), the
athlete with the lower
tiebreak time will be
Erg
In the remaining time:
Establish a 1-RM Snatch
The workout begins with
14 minutes on the clock
and the athlete standing
upright beside the Concept
2 rower. At the start of the
timer, the athlete will
complete their assigned
number of burpees over
the rower – see division
standards for reps. Upon
completing the final
burpee, the athlete will
move to the rower and
complete their assigned
calories – see division
standards for required
calories. The athlete must
remain on the rower with
the handle in hand until
the monitor registers their
final calorie. Upon
completing the row, the
athlete will complete an
additional set of burpees
over the rower, row their
assigned calories and
finish with a final set of
burpees over the rower.
When the athlete has
completed the assigned
burpees and calories they
will use the remaining time
on the clock to establish
their 1-rep max snatch.
This workout will have 2
1526 BENCHMARK
WODS
March 18, 2019
“GG QUALIFIER
15.1”
AMRAP in 10 minutes 5
Hang Squat Cleans
(155/105 lb)
7 Bar-Facing Burpees
wodwell.com/wod/granite-
games-qualifiers-15-1
“GG QUALIFIER
15.4”
AMRAP in 13 minutes 10
Deadlifts (225/155 lb)
5 Ring Muscle-Ups
10 Deadlifts (255/175 lb)
5 Ring Muscle-Ups
10 Deadlifts (285/195 lb)
5 Ring Muscle-Ups
10 Deadlifts (315/215 lb)
5 Ring Muscle-Ups
10 Deadlifts (345/235 lb)
5 Ring Muscle-Ups
10 Deadlifts (375/255 lb)
Max Reps of Ring Muscle-
Ups
wodwell.com/wod/granite-
games-qualifiers-15-4
“GG QUALIFIER
16.3”
AMRAP in 12 minutes 12
Chest-to-Bar Pull-Ups
8 Deadlifts (245/165 lb)
12 Handstand Push-Ups
page 115 of 299
ranked higher. Note: All
tiebreak times must be
reported in elapsed time,
not in time remaining. If
you are using a countdown
timer, you must convert to
elapsed time before
reporting your score. For
this reason, it is
recommended you set your
clock to count up.
Intermediate For Time 3
Rounds of: 12 Chin Over
Bar Pull-Ups 12 Alternating
Dumbbell Snatches (50/35
lb) Then immediately after,
3 Rounds of: 8 Chest-to-
Bar Pull-Ups 12 Alternating
Dumbbell Snatches (50/35
lb) Scaled For Time 3
Rounds of: 12 Jumping Pull-
Ups 12 Alternating
Dumbbell Snatches (35/20
lb) Then immediately after,
3 Rounds of: 8 Chin Over
Bar Pull-Ups 12 Alternating
Dumbbell Snatches (35/20
lb)
wodwell.com/wod/granite-
games-qualifiers-18-3
“GG QUALIFIER
18.6”
For Time 150 Double-
Unders
75 ft Front Rack Dumbbell
Walking Lunges (50/35 lb)
50 Dumbbell Thrusters
scores. The first score will
be the time within which
the athlete completes their
burpees and rowing (if the
athlete does not complete
the couplet in the 14
minutes, their score is the
number of reps
completed). Athletes
should not round up partial
seconds. The athlete’s
score is their max snatch
recorded before the
expiration of the 14-minute
time cap. Athletes may
have assistance changing
their weights if desired.
Intermediate 14 minute
Time Cap 15 Burpees Over
Concept 2 Erg (CAN step
over) 35/25 Calorie Row
15 Burpees Over Concept 2
Erg 35/25 Calorie Row 15
Burpees Over Concept 2
Erg
In the remaining time:
Establish a 1-RM Snatch
Scaled 14 minute Time
Cap 10 Burpees Over
Concept 2 Erg (CAN step
over) 30/20 Calorie Row
10 Burpees Over Concept 2
Erg 30/20 Calorie Row 10
Burpees Over Concept 2
Erg
In the remaining time:
1526 BENCHMARK
WODS
March 18, 2019
8 Deadlifts (245/165 lb)
wodwell.com/wod/granite-
games-qualifiers-16-3
“GG QUALIFIER
17.1”
AMRAP in 12 minutes 10
Hang Squat Cleans (135/95
lb)
10 Front Rack Reverse
Lunges (135/95 lb)
20 Chest-to-Bar Pull-Ups
Perform the lunges in place
and alternate legs after
each good rep.
wodwell.com/wod/granite-
games-qualifiers-17-1
“GG QUALIFIER
17.4”
AMRAP in 10 minutes 6
Ring Muscle-Ups
12 Shoulder-to-Overheads
(155/105 lb)
15 Burpee Box Jump Overs
(24/20 in)
wodwell.com/wod/granite-
games-qualifiers-17-4
“GG QUALIFIER
18.2”
For Time 20-18-16-14-12-
page 116 of 299
(50/35 lb)
75 ft Front Rack Dumbbell
Walking Lunges (50/35 lb)
150 Double-Unders
Athletes begin standing
without their jump rope in
hand. At the start of the
timer, the athlete will grab
their jump rope and
complete 150 double
unders (see scaling options
below). After their jump
ropes, the athlete will
move onto the 75 foot
front rack walking lunges
(see scaling options
below). The lane should be
25 feet long, in 5 foot
increments. The athlete
will move down, back, and
down to complete the 75
feet of walking lunge. After
the athlete has crossed the
final line they will move
onto 50 dumbbell
thrusters. Once completed,
the athlete will then return
to the front rack walking
lunge for 75 feet – again,
down, back and down.
Once the athlete has
crossed the line, they will
finish the workout with 150
single or double unders.
The score for this workout
is for time. Do not round
up partial seconds. If you
do not complete the
workout under the 20
Establish a 1-RM Snatch
wodwell.com/wod/granite-
games-qualifiers-18-1
“GG QUALIFIER
18.4”
3-6-9-12-9-6-3 Reps for
Time Hang Squat Cleans
(135/95 lb)
Bar Facing Burpees
Time Cap: 8 minutes
Athletes begin standing at
their barbell. At the start of
the timer, the athlete will
complete 3 hang squat
cleans (see intermediate
and scaled options below).
After their 3rd rep, the
athlete will complete 3 bar
facing burpees. After their
3rd rep of bar facing
burpees, the athlete will
return to their bar to
complete 6 hang squat
cleans, then 6 bar facing
burpees. Each round will
go up by 3 reps; after the
12 reps of both hang squat
cleans and bar facing
burpees, the reps decrease
by 3 until you finish 3 hang
squat cleans and 3 bar
facing burpees. The score
for this workout is for time.
Do not round up partial
seconds. If you do not
1526 BENCHMARK
WODS
March 18, 2019
10-8-6-4-2 reps of:
Wall Ball Shots (20/14 lb,
10/9 ft)
10-9-8-7-6-5-4-3-2-1 reps
of:
Toes-to-Bars
Time Cap: 12 minutes
Athletes begin standing at
their wall ball target
station with the ball at
their feet. At the start of
the timer, the athlete will
complete 20 wall ball shots
to a target – see division
standards for weight and
height requirements across
divisions. After their 20th
rep, the athlete will move
to the pull-up bar to
complete 10 toes-to-bar or
hanging knee raises – see
division standards for
required movements
across divisions. After
their 10th rep, the athlete
will return to their wall ball
station and complete 18
reps, then 9 reps on the
bar. Each round, the
athlete will subtract 2 and
1 from their reps until they
end with completing 2 wall
balls and 1 toes-to-bar or
hanging knee raise. The
score for this workout is for
time. Do not round up
partial seconds.
page 117 of 299
minute cap, your score will
be your completed reps.
Intermediate
150 Double-Unders 75 ft
Front Rack Dumbbell
Walking Lunges (35/20 lb)
50 Dumbbell Thrusters (35
/20 lb) 75 ft. Front Rack
Dumbbell Walking Lunges
(35/20 lb) 150 Double-
Unders
Scaled
150 Single-Unders 75 ft
Front Rack Dumbbell
Walking Lunges (35/20 lb)
50 Dumbbell Thrusters
(35/20 lb) 75 ft Front Rack
Dumbbell Walking Lunges
(35/20 lb) 150 Single-
Unders
wodwell.com/wod/granite-
games-qualifier-18-6
“JUMP FINISH”
For Time 5 Rounds of:
6 Muscle-Ups
3 Back Squats (275/185 lb)
Then,
30 Box Jump-Overs (30/24
in)
The workout shown above
was the version performed
by 16-17 and 35-49 age
divisions (the workout was
complete the workout,
your score will be
completed reps.
Intermediate 3-6-9-12-9-
6-3 Reps Hang Squat
Cleans (115/80 lb) Bar
Facing Burpees Scaled 3-
6-9-12-9-6-3 Reps Hang
Squat Cleans (75/55 lb) Bar
Facing Burpees (Can step
over)
wodwell.com/wod/granite-
games-qualifiers-18-4
“HANDSTAND
WALK”
For Time 280 feet
Handstand Walk
wodwell.com/wod/handstand-
walk
“MACC 19.1
QUALIFIER”
For Time 75 Wall Ball Shots
(20/14 lb)
100 calorie Row
75 Wall Ball Shots (20/14
lb)
3,2,1 Go the athlete does
75 wall balls (Men to 10ft
and women to 9ft target),
they then move to the
Concept2 rower and
complete 100 cals. The
monitor must show 100
1526 BENCHMARK
WODS
March 18, 2019
Intermediate 20-18-16-
14-12-10-8-6-4-2 Wall Ball
Shots (20/14 lb, 10/9 ft)
10-9-8-7-6-5-4-3-2-1 Toes-
to-Bars Scaled 20-18-16-
14-12-10-8-6-4-2 Wall Ball
Shots (14/10 lb, 10/9 ft)
10-9-8-7-6-5-4-3-2-1
Hanging Knee Raises
wodwell.com/wod/granite-
games-qualifiers-18-2
“GG QUALIFIER
18.5”
For Time 2 Rounds of:
6 Ring Muscle-Ups
12 Deadlifts (225/155 lb)
18 Box Jump Overs (24/20
in)
Then, 2 Rounds of:
4 Ring Muscle-Ups
8 Deadlifts (315/205 lb)
12 Box Jump Overs (24/20
in)
Finally, 2 Rounds of:
2 Ring Muscle-Ups
4 Deadlifts (365/235 lb)
8 Box Jump Overs (24/20
in)
Time Cap: 18 minutes
Athletes begin standing
under pull up bar or rings.
At the start of the timer,
the athlete will complete 6
page 118 of 299
not performed by
individual athletes in the
open division). 14-15 / 50-
54 Divisions 5 rounds for
time of: 6 muscle-ups 3
back squats (245/165 lb)
Then, 30 box jump-overs
(30/24 in) 55-59 Division
5 rounds for time of: 3
muscle-ups 3 back squats
(205/145 lb) Then, 30 box
jump-overs* (24/18 in)
60+ Men’s Division 5
rounds for time of: 2
muscle-ups 3 back squats
(185 lb) Then, 30 box
jump-overs* (24 in) 60+
Women’s Division 5
rounds for time of: 6 ring
pull-ups 3 back squats
(125 lb) Then, 30 box
jump-overs* (18 in) *Step-
ups allowed
wodwell.com/wod/jump-finish
“MACC 19.3
QUALIFIER”
For Time 27 Dumbbell
Squat Cleans (2x50/35 lb)
27 Toes-to-Bars
100 Double-Unders
21 Dumbbell Squat Cleans
(2x50/35 lb)
21 Toes-to-Bars
100 Double-Unders
15 Dumbbell Squat Cleans
(2x50/35 lb)
cals before the athlete gets
off the rower. The athlete
then goes back to the Wall
ball to complete 75 Wall
Balls. When the 75th rep
hits the target the time
stops. Score is time. The
Tiebreaker for this workout
is the time when the
athlete finishes the first set
of 75 Wall Balls.
wodwell.com/wod/macc-19-1-
qualifier
“MACC 19.4
QUALIFIER”
Every 3 Minutes For as
Long as Possible 10 Bench
Presses (135/95 lb)
10 Chest-to-Bar Pull-Ups
10 Alternating Dumbbell
Snatches (50/35 lb)
Add 2 reps to each
exercise each round.
Individual Qualifier 19.4
brings us three movements
in an ascending ladder
format, with increasing
reps every 3 minutes.
These movements will
need to be completed in
that 3 minute window in
order to move on to the
next 3 minute window. At
the call of 3,2,1 Go the
athlete will complete 10
Bench Presses, 10 Chest to
1526 BENCHMARK
WODS
March 18, 2019
of ring muscle ups (see
scaling options below).
After their 6 reps, the
athlete will then move to
their barbell and compete
12 deadlifts (see scaling
options below). After their
12th rep, the athlete will
then move onto 18 box
jump overs (see scaling
options below). After their
18th rep of box jump
overs, the athlete will
complete another round,
starting with 6 more of ring
muscle ups then deadlifts,
then box jump overs. After
the completion of their
second round, the athlete
will move onto 4 ring
muscle ups. Once their 4
repetitions are complete
the athlete will move onto
8 deadlifts, and then 12
box jump overs. The
athlete will then complete
another round of the same
movements and
requirements. After their
second round, the athlete
will then move onto 2 ring
muscle ups, 4 deadlifts,
and 8 box jump overs. The
athlete will then compete
another round of the same
movements and
requirements. For the
deadlift, multiple bars may
be used or extra people
may be brought in to
page 119 of 299
15 Toes-to-Bars
100 Double-Unders
9 Dumbbell Squat Cleans
(2x50/35 lb)
9 Toes-to-Bars
Time Cap: 30 minutes
At the call of 3,2,1 Go, the
athlete will start the
workout by completing 27
Dumbbell Squat Cleans,
then moving on to 27 Toes
to Bar. Once the 27s are
complete, the athlete will
complete a set of 100
Double Unders. Once the
Double Unders are
complete the athlete will
move on to the set of 21s,
again followed by a set of
100 Double Unders. The
athlete will again do this
format for the set of 15s,
and then finally will finish
the workout with a set a 9
Dumbbell Squat Cleans
and then 9 Toes to Bar.
There is NOT a set of
Double Unders to finish the
workout, it is only in
BETWEEN sets. The score
is Time. The Tiebreaker for
this workout is the time
when the athlete finishes
the first set of Double
Unders. The Time Cap is 30
minutes for this workout. If
an athlete fails to finish the
entire workout within the
Bar Pullups, and 10
alternating Dumbbell
Snatches. If all reps are
completed within the 3
minute window, the athlete
will rest until the next 3
minute window starts.
Once the next 3 minute
window starts, the athlete
will complete 12 Bench
Presses, 12 Chest to Bar
Pull-ups and 12 Alternating
Dumbbell Snatches. Again
if all reps are completed in
that 3 minute window they
will wait until the next 3
minute window starts and
go to 14 reps of each, then
16 and so on adding 2 reps
to each exercise. This
continues until the athlete
cannot complete all reps
within the 3 minute
window. Once that
happens the workout is
over and the total amount
of reps completed is the
athletes score. There is no
Tiebreaker for this
workout. Score is total
reps. There is no
tiebreaker for this workout.
wodwell.com/wod/macc-19-4-
qualifier
“MARATHON
1526 BENCHMARK
WODS
March 18, 2019
change weights. The score
for this workout is for time.
Do not round up partial
seconds. If you do not
complete the workout
under the 18 minute cap,
your score will be your
completed reps.
Intermediate
2 Rounds: 6 Chest to Bar
Pull Ups 12 Deadlifts (185
/125 lb) 18 Box Jump Overs
(24/20 in) 2 Rounds:
4 Chest to Bar Pull Ups 8
Deadlifts (275 /185 lb) 12
Box Jump Overs (24/20 in)
2 Rounds: 2 Chest to Bar
Pull Ups 4 Deadlifts
(315/215 lb) 8 Box Jump
Overs (24/20 in)
Scaled
2 Rounds: 6 Pull Ups 12
Deadlifts (135/95 lb) 18
Step Up and Overs (24/20
in) 2 Rounds: 4 Pull Ups 8
Deadlifts (185 /125 lb) 12
Step Up and Overs (24/20
in) 2 Rounds: 2 Pull Ups 4
Deadlifts (225/155 lb) 8
Step Up and Overs (24/20
in)
wodwell.com/wod/granite-
games-qualifiers-18-5
page 120 of 299
30-minute time cap, the ROW”
score is 30:00, plus a one-
For Time 42,195 meter
second penalty for each
Row
rep not completed.
Time Cap: 4 hours
wodwell.com/wod/macc-19-3-
qualifier
Each athlete will row
42,195 meters for time. All
“MADISON athletes will perform this
event at once.
TRIPLUS”
For Time 500 meter Swim wodwell.com/wod/marathon-row
1000 meter Paddle
2000 meter Run
“MIDLINE
Time Cap: 40 minutes MARCH”
3 Rounds for Time 25 GHD
Athletes will begin on the
Sit-Ups
Lake Monona shoreline,
50 foot Handstand Walk
enter the water and swim a
50 foot Overhead Walking
500-meter course,
Lunge (155/105 lb)
concluding back on land.
They then will grab a
Competitors complete 25
paddleboard and paddle a
GHD sit-ups before kicking
1,000-meter course.
up into a handstand to
Finally, the athletes will
walk 50 feet across the
exit the water and run
soccer field (unbroken).
2,000 meters to the AEC,
Once they reach the 50-
where they will cross the
foot line, they'll pick up a
finish line.
barbell (155/115 lb), get it
overhead and lunge
wodwell.com/wod/madison-
another 50 feet. Then they
triplus
get to do it two more times
for a total of three rounds.
“MIDLINE
wodwell.com/wod/midline-march
MADNESS”
6 Rounds For Time 400
meter Run
50 foot Yoke Carry
1526 BENCHMARK
WODS
March 18, 2019
“HARD TARGET”
12-9-6 Reps For Time
Chest-to-Bar Pull-Ups
Shoulder-to-Overheads
(60/40 kg)
Burpee Ball Slams (50/30
kg)
Time Cap: 7 minutes
wodwell.com/wod/hard-target
“MACC 19.2
QUALIFIER”
Part A
From 0:00-10:00, find a
heavy complex of:
1 Snatch
2 Overhead Squats
Part B
From 10:01, perform:
40 calorie Assault Bike
20 Bar-Facing Burpees
15 Squat Snatches
(155/105 lb)
20 Bar-Facing Burpees
40 calorie Assault Bike
Individual qualifier 19.2 is
a two-part workout, with
two separately scored
events. This workout will
start with a running clock.
The first 10 minutes are
dedicated to the athlete
performing the complex of
1 Snatch + 2 Overhead
page 121 of 299
(380/300 lb)
Time Cap: 25 minutes
Athletes will begin on the
field and will complete 6
rounds of a lap up the
stadium berm and a 50-ft.
yoke carry. The event is
complete when the athlete
carries the yoke across the
finish line of the last
section.
wodwell.com/wod/midline-
madness
“MUSCLE-UP
CLEAN LADDER”
For Time 4 Bar Muscle-Ups
2 Cleans (225/145 lb)
4 Bar Muscle-Ups
2 Cleans (245/160 lb)
4 Bar Muscle-Ups
2 Cleans (265/175 lb)
4 Bar Muscle-Ups
2 Cleans (285/190 lb)
4 Bar Muscle-Ups
2 Cleans (305/205 lb)
4 Bar Muscle-Ups
2 Cleans (320/215 lb)
4 Bar Muscle-Ups
2 Cleans (335/225 lb)
4 Bar Muscle-Ups
2 Cleans (350/235 lb)
Time Cap: 11 minutes
“NAUGHTY
NANCY”
4 Rounds for Time 600
meter berm Run (up and
over)
25 Overhead Squats
(140/95 lb)
Time Cap: 20 minutes
The berm run is an
uphill/downhill run up
steps, around a soccer
stadium, then down steps.
To approximate this
workout athlete may do a
hill run or stair climb.
wodwell.com/wod/naughty-nancy
“OPEN 11.2”
AMRAP in 15 minutes 9
Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)
wodwell.com/wod/open-11-2
“OPEN 11.5”
AMRAP in 20 minutes 5
Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls (20/14 lb,
10/9 ft)
wodwell.com/wod/open-11-5
1526 BENCHMARK
WODS
March 18, 2019
Squats. This part of the
workout is scored by the
heaviest successfully lifted
complex. At the call of
3,2,1 Go, the athlete will
start with an unloaded bar.
They load to the desired
weight, required to put
clips on and complete the
complex. The snatch can
be squat or power, but if
they squat it does NOT
count for 1 of the
Overhead Squats. After the
Snatch, they will complete
2 Overhead Squats. They
can continue to hit as
many sets as they like,
moving up or down in
weights until the 10-
minute mark hits. At the
conclusion of the 10
Minutes, the heaviest
complex will be their score.
The score is in Pounds.
Part B of this workout
starts at EXACTLY the
10:00 minute mark. If the
athlete chooses they can
load their bar to the weight
of this workout during
19.2a, but the athlete
MUST be the one to load
the bar. No judge may load
the bar, and the bar used
must be the same bar used
for 19.2a. The athlete will
start by completing 40
Calories on the Assault
Bike. The athlete must stay
page 122 of 299
Every round begins with 4
bar muscle-ups before
moving to the barbell for 2
cleans. Each round the
athlete will progress to a
heavier barbell.
The athlete’s score is the
total time it takes for them
to complete the event. If
an athlete is unable to
complete all the reps, they
will be ranked by total reps
completed, with ties being
broken by the time of
completion of the last
successful rep.
wodwell.com/wod/muscle-clean-
ladder
“OPEN 11.1”
AMRAP in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lb)
wodwell.com/wod/open-11-1
“OPEN 11.4”
AMRAP in 10 minutes 60
Bar Facing Burpees
30 Overhead Squats
(120/90 lb)
10 Muscle-Ups
wodwell.com/wod/open-11-4
“OPEN 12.2”
AMRAP in 10 minutes 30
Snatches (75/45 lb)
30 Snatches (135/75 lb)
30 Snatches (165/100 lb)
Max Snatches (210/120 lb)
Complete 30 snatches at
each weight. If athlete gets
to the final weight,
complete as many reps as
possible until time is up.
wodwell.com/wod/open-12-2
“OPEN 12.5”
AMRAP in 7 minutes 3
Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
wodwell.com/wod/open-12-5
“OPEN 13.3”
AMRAP in 12 minutes 150
Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
1526 BENCHMARK
WODS
March 18, 2019
seated on the Bike until
the monitor reads 40
Calories. Once finished
they will complete 20 Bar
Facing Burpees. Once
burpees are completed the
athlete will continue to 15
Squat Snatches. If they
athlete chooses to Power
Snatch and then Overhead
Squat that is accepted, but
the athlete must snatch
the weight overhead in one
smooth motion, reach full
squat depth and then
stand up to full extension.
Once completed they will
do another 20 bar facing
burpees. The workout ends
with 40 calories on the
Assault Bike, and the bike
MUST be reset to Zero
before starting the 2nd set
of Assault Bike calories.
When the monitor reads 40
calories the workout is
complete. These are two
separately scored events.
The first is scored in
pounds, and the second is
scored by time, INCLUDING
the 10 minutes for Part A.
Example Score. 19.2a -
245lbs 19..2b - 24:13
(Notice that technically
19.2b only took the athlete
14:13 to complete, but
because the format calls
for the time on the running
clock when completed as
page 123 of 299
“OPEN 12.1”
AMRAP in 7 minutes
Burpees
This workout begins from a
standing position. Athlete
will move from standing to
flat on the ground to
touching an object (6
inches above their max
standing reach) with both
hands.
wodwell.com/wod/open-12-1
“OPEN 12.4”
AMRAP in 12 minutes 150
Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
wodwell.com/wod/open-12-4
“OPEN 13.2”
AMRAP in 10 minutes 5
Shoulder-to-Overheads
(115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)
"Shoulder-to-Overhead"
allows the athlete to start
with a barbell on the
start over from wall balls.
wodwell.com/wod/open-13-3
“OPEN 14.1”
AMRAP in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lb)
wodwell.com/wod/open-14-1
“OPEN 14.4”
AMRAP in 14 minutes 60
calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14
lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups
If athlete completes one
round, start again on the
rower and continue the
sequence until time is up.
Score is total repetitions
completed (on the rower 1
calorie = 1 rep).
wodwell.com/wod/open-14-4
“OPEN 15.2”
For As Long As Possible
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats (95/65
lb)
1526 BENCHMARK
WODS
March 18, 2019
the recorded score. This
time INCLUDES the 10:00
from part 19.2a. The
tiebreaker for Part B is the
weight lifted in Part A.
wodwell.com/wod/macc-19-2-
qualifier
“MACC 19.5
QUALIFIER”
3 Rounds for Time 50 Air
Squats
7 Ring Muscle-Ups
1 round of "DT"*
*"DT"
12 Deadlifts (185/125 lb)
9 Hang Power Cleans
(185/125 lb)
6 Shoulder-to-Overhead
(185/125 lb)
Time Cap: 30 minutes
A fun mashup of two
classic CrossFit benchmark
WODs, Nasty Girls and DT.
Nasty Girls Love DT is
going to be 3 rounds for
time. At the call of 3,2,1 go
the athlete will start by
completing 50 air squats,
then they move to a set
rings to complete 7 Ring
Muscle Ups. Once the ring
muscle ups are finished
the athlete will head to the
barbell to complete a
page 124 of 299
shoulders and move the
bar overhead with the
arms any way (ie: strict
press, push press, push
jerk, etc.)
wodwell.com/wod/open-13-2
“OPEN 13.5”
AMRAP For As Long As
Possible 15 Thrusters
(100/65 lb)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are
completed in under 4
minutes, time extends to 8
minutes.
If 180 reps (6 rounds) are
completed in under 8
minutes, time extends to
12 minutes. Etc.
wodwell.com/wod/open-13-5
“OPEN 14.3”
AMRAP in 8 minutes 10
Deadlifts (135/95 lb)
15 Box Jumps (24/20 in)
15 Deadlifts (185/135 lb)
15 Box Jumps (24/20 in)
20 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
25 Deadlifts (275/185 lb)
15 Box Jumps (24/20 in)
30 Deadlifts (315/205 lb)
15 Box Jumps (24/20 in)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats (95/65
lb)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats (95/65
lb)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
wodwell.com/wod/open-15-2
“OPEN 15.5”
27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65 lb)
wodwell.com/wod/open-15-5
“OPEN 16.3”
AMRAP in 7 minutes 10
Power Snatches (75/55 lb)
3 Bar Muscle-Ups
wodwell.com/wod/open-16-3
“OPEN 17.1”
For Time 10 Dumbbell
1526 BENCHMARK
WODS
March 18, 2019
round of DT which is 12
Deadlifts, 9 Hang Power
Cleans and 6 Shoulder to
OH. This is one round of
the 3 round workout. When
3 total rounds are
completed the time is
recorded as their score.
The score is time. The
Tiebreaker for this event is
the time when the first
round is completed. The
Time Cap is 30 minutes for
this workout. If an athlete
fails to finish the entire
workout within the 30-
minute time cap, the score
is 30:00, plus a one-
second penalty for each
rep not completed.
wodwell.com/wod/macc-19-5-
qualifier
“MEDBALL-
HANDSTAND
PUSH-UP”
3 Rounds for Time 8
Medicine Ball Cleans
(150/80 lb)
100 ft Medicine Ball Carry
(150/80 lb)
7 Paralette Handstand
Push-Ups
100 ft Medicine Ball Carry
(150/80 lb)
Time Cap: 10 minutes
page 125 of 299
35 Deadlifts (365/225 lb)
15 Box Jumps (24/20 in)
For the box jumps athlete
may jump or step up or
down as long as both feet
start on the ground and
both feet end on the box in
control.
wodwell.com/wod/open-14-3
“OPEN 15.1 &
15.1A”
Two Parts in 15 minutes
(15.1) AMRAP in 9 minutes
15 Toes-to-Bars
10 Deadlifts (115/75 lb)
5 Snatches (115/75 lb)
Then ("15.1A"), from 9:00-
15:00
1-Rep-Max Clean-and-Jerk
With a running clock,
complete 15.1, then move
immediately to 15.1a. As
soon as the clock reaches
9 minutes and Workout
15.1 is complete, Workout
15.1a will begin. The
athlete will have 6
minutes, from 9:00 to
15:00, to complete
Workout 15.1a. The same
barbell must be used for
both 15.1 and 15.1a. Score
for Workout 15.1 is the
Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches
(50/35 lb)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
Athlete must alternate
hands for each dumbbell
snatch and face the box for
the Burpee Box Jump
Overs.
wodwell.com/wod/open-17-1
“OPEN 17.4”
AMRAP in 13 minutes 55
Deadlifts (225/155 lb)
55 Wall Ball Shots (20/14
lb, 10/9 ft)
55 calorie Row
55 Handstand Push-Ups
wodwell.com/wod/open-17-4
“OPEN 18.2 &
1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/medball- total number of repetitions 18.2 A”

handstand-push
“MUSCLE-UP
BIATHLON”
For Time 400 meter Run
18 Muscle-Ups
400 meter Run
15 Muscle-Ups
400 meter Run
12 Muscle-Ups
Time Cap: 18 minutes
Each time the athlete
breaks a set of muscle-ups
they must run a 200-meter
lap.
wodwell.com/wod/muscle-up-
biathlon
“OCEAN SWIM”
For Time 500 meter Swim
Athletes will start on the
beach, swim out around 2
buoys, then finish back on
the beach.
wodwell.com/wod/ocean-swim
“OPEN 11.3”
AMRAP in 5 minutes Squat
Clean (165/110 lb)
Jerk (165/110 lb)
completed. Score for
For Time 1-2-3-4-5-6-7-8-9-
Workout 15.1a is the
10 Reps of:
weight (in pounds) of the
heaviest successful clean-
Dumbbell Squats (2 x
50/35 lb)
and-jerk.
Bar-Facing Burpees
Then, "18.2 A"
wodwell.com/wod/open-15-1
1 rep max Clean
Time Cap: 12 minutes
“OPEN 15.4”
AMRAP in 8 minutes 3
Prior to starting the
Handstand Push-Ups
workout, the athlete will
3 Cleans (185/125 lb)
need to set up a barbell,
6 Handstand Push-Ups
with standard plates, to
3 Cleans (185/125 lb)
jump over during the
9 Handstand Push-Ups
burpees. This workout
3 Cleans (185/125 lb)
begins with the dumbbells
12 Handstand Push-Ups
resting on the floor and the
6 Cleans (185/125 lb)
athlete standing tall. After
15 Handstand Push-Ups
the call of “3, 2, 1 … go,”
6 Cleans (185/125 lb)
the athlete may lift the
18 Handstand Push-Ups
dumbbells to the shoulders
6 Cleans (185/125 lb)
and perform 1 squat. The
21 Handstand Push-Ups
athlete will then return the
9 Cleans (185/125 lb)
dumbbells to the floor and
Etc., following same
complete 1 bar-facing
pattern until time is up
burpee. He or she will then
complete 2 dumbbell
wodwell.com/wod/open-15-4
squats and 2 bar-facing
burpees, 3 and 3, etc. This
portion of the workout is
“OPEN 16.2”
over when the athlete
AMRAP in 20 minutes lands with two feet on the
Continue until 4 minutes: opposite side of the barbell
25 Toes-to-Bars after the final burpee, or
50 Double-Unders when the clock reaches 12
15 Squat Cleans (135/85 minutes. If the athlete
lb)

page 126 of 299

1526 BENCHMARK
WODS
March 18, 2019
You must complete the
squat clean before moving
on to the jerk and you
must complete the jerk
before moving on to the
next squat clean. If you
miss a jerk you may power
clean the bar to set up
your jerk attempt.
wodwell.com/wod/open-11-3
“OPEN 11.6”
AMRAP in 7 minutes 3
Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
wodwell.com/wod/open-11-6
“OPEN 12.3”
AMRAP in 18 minutes 15
Box Jumps (24/20 in)
12 Push Presses (115/75
lb)
9 Toes-to-Bars
wodwell.com/wod/open-12-3
page 127 of 299
If completed before 4
minutes, continue until 8
minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115
lb)
If completed before 8
minutes, continue until 12
minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145
lb)
If completed before 12
minutes, continue until 16
minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175
lb)
If completed before 16
minutes, continue until 20
minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205
lb)
Athlete's score will be the
number of reps completed.
Tiebreak is the elapsed
time at which the
athlete completed their las
t set of double-unders.
wodwell.com/wod/open-16-2
completes all the squats
and burpees before the
12-minute cap, he or
she will use the
remaining time to
complete Workout
18.2a, a 1-rep-max
clean. The clean must be
performed with a barbell,
and the plates must be
secured with collars. The
athlete may complete as
many attempts as he or
she likes until the time cap
is up but will only receive
credit for the heaviest
successful lift. Plates
smaller than 1⁄2 lb. may
not be used, and the
minimum weight increase
will be 1 pound. The
athlete may receive
assistance from other
people to load the barbell
between lifts. Each athlete
may use only one barbell
for 18.2 and 18.2a, and
male athletes must use a
45-lb. (20-kg) barbell. The
athlete’s score for 18.2 will
be the total time it takes to
complete all 110 reps or
the number of reps
completed at the end of 12
minutes. The athlete’s
score for 18.2a will be the
heaviest weight
successfully cleaned, in
pounds. If the athlete does
not complete the squats
1526 BENCHMARK
WODS
March 18, 2019
“OPEN 13.1”
AMRAP in 17 minutes 40
Burpees
30 Snatches (75/45 lb)
30 Burpees
30 Snatches (135/75 lb)
20 Burpees
30 Snatches (165/100 lb)
10 Burpees
Max Snatches (210/120 lb)
In the case of a tie, tie
breaker is the time it takes
to complete the last
complete set of Snatches.
wodwell.com/wod/open-13-1
“OPEN 13.4”
AMRAP in 7 minutes 3
Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95
lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95
lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95
lb)
12 Toes-to-Bars
If athlete completes the
round of 12, go on to 15.
Complete 15, go on the 18,
etc.
wodwell.com/wod/open-13-4
page 128 of 299
“OPEN 16.5”
21-18-15-12-9-6-3 Reps
For Time Thrusters (95/65
lb)
Bar-Facing Burpees
wodwell.com/wod/open-16-5
“OPEN 17.3”
For Reps Prior to 8
minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65
lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95
lb)
* Prior to 12 minutes, 3
rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135
lb)
* Prior to 16 minutes, 3
rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155
lb)
* Prior to 20 minutes, 3
rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175
lb)
and burpees in less than
12 minutes, he or she will
not log a score for 18.2a.
Note: If an athlete chooses
to scale 18.2, he or she will
also have a scaled 18.2a
score. An athlete who
completes 18.2 as
prescribed and fails to
complete a lift will be
ranked higher on the
Leaderboard for both
18.2 and 18.2a than
athletes who scale 18.2.
Tiebreak: There is no
tiebreak for Workout 18.2.
However, the scoring for
Workout 18.2a does
include a tiebreak. In the
case where two athletes
clean the same amount on
18.2a, their times on 18.2
will serve as the tiebreak,
and the athlete with the
faster time on 18.2 will be
ranked higher on 18.2a.
Ties will not be broken for
athletes who did not
complete a lift.
wodwell.com/wod/open-18-2
“OPEN 18.5”
AMRAP in 7 minutes 3
Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
1526 BENCHMARK
WODS
March 18, 2019
“OPEN 14.2”
For As Long As Possible
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats (95/65
lb)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats (95/65
lb)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats (95/65
lb)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
wodwell.com/wod/open-14-2
“OPEN 14.5”
21-18-15-12-9-6-3 Reps,
For Time Thrusters (95/65
lb)
Bar Facing Burpees
wodwell.com/wod/open-14-5
“OPEN 15.3”
AMRAP in 14 minutes 7
Muscle-Ups
page 129 of 299
* Prior to 24 minutes, 3
rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185
lb)
* If all reps are completed,
time cap extends by 4
minutes. Three rounds for
the two movements should
be done before moving
into the next section of the
workout. If the athlete
completed the first two
rounds in the 8-minute
time cap, the athlete will
be given four more
minutes to finish the next
round. Same as the next
round until the whole
workout is completed
within the time cap of 24
minutes.
wodwell.com/wod/open-17-3
“OPEN 18.1”
AMRAP in 20 minutes 8
Toes-to-Bars
10 Dumbbell Hang Clean-
and-Jerks (50/35 lb)
14/12 calorie Row
Scaling: The Open offers a
prescribed and scaled
version of each workout for
any age group. If you are
unable to complete the
prescribed version, try the
9 Chest-to-Bar Pull-Ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
This workout begins with
the barbell on the floor and
the athlete standing tall.
After the call of “3, 2, 1 …
go,” the athlete may
perform 3 thrusters, then 3
chest-to-bar pull-ups. The
athlete will repeat this
couplet, performing 6
thrusters and 6 pull-ups, 9
and 9, 12 and 12, and so
on, until the 7-minute time
cap. The athlete’s score
will be the total number of
repetitions completed
before the time cap
expires.
wodwell.com/wod/open-18-5
“OPEN 19.3”
For Time 200 foot
Dumbbell Overhead
Lunges (50/35 lb)
50 Dumbbell Box Step-Ups
(24/20 in)
50 Strict Handstand Push-
Ups
200 foot Handstand Walk
Time Cap: 10 minutes
Prior to starting this
1526 BENCHMARK
WODS
March 18, 2019
50 Wall Balls (20/14 lb)
100 Double-Unders
After the last double-
under, the athlete will
move back to the rings and
begin the next round.
Score will be the total
number of repetitions
completed before the 14-
minute time cap.
wodwell.com/wod/open-15-3
“OPEN 16.1”
AMRAP in 20 minutes 25 ft
Overhead Walking Lunges
(95/65 lb)
8 Bar-Facing Burpees
25 ft Overhead Walking
Lunges (95/65 lb)
8 Chest-to-Bar Pull-Ups
wodwell.com/wod/open-16-1
“OPEN 16.4”
AMRAP in 13 minutes 55
Deadlifts (225/155 lb)
55 Wall-Balls (20/14 lb)
55 calorie Row
55 Handstand Push-Ups
wodwell.com/wod/open-16-4
“OPEN 17.2”
AMRAP in 12 minutes 2
Rounds of:
page 130 of 299
scaled version for your
age. Variations: Rx'd:
(Ages 16-54) Men use 50-
lb. dumbbell Women use
35-lb. dumbbell Scaled:
(Ages 16-54) Men perform
hanging knee-raises, use
35-lb. dumbbell Women
perform hanging knee-
raises, use 20-lb. dumbbell
Teenagers 14-15: Boys use
35-lb. dumbbell Girls use
20-lb. dumbbell Scaled
Teenagers 14-15: Boys
perform hanging knee-
raises, use 20-lb. dumbbell
Girls perform hanging
knee-raises, use 10-lb.
dumbbell Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb.
dumbbell Scaled Masters
55+: Men perform sit-ups,
use 20-lb. dumbbell
Women perform sit-ups,
use 10-lb. dumbbell
wodwell.com/wod/open-18-1
“OPEN 18.4”
For Time 21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk
Time Cap: 9 minutes
workout, the athlete will
need to mark a starting
point on the floor, then
measure out no more than
25 feet and make another
mark on the floor at the
finishing point.
Additionally, marks must
be made every 5 feet to
create sections, each of
which represents 1 rep of
the lunge and handstand
walk.
A box measuring 36 inches
wide and 24 inches deep
also must be marked on
the floor in front of the wall
where strict handstand
push-ups will be
performed.
This workout begins with
the dumbbell on the floor
and the athlete standing
tall. After the call of “3, 2,
1 ... go,” the athlete will
pick up a single dumbbell
and lunge with it overhead
for 200 feet. The athlete
then will perform 50
dumbbell box step-ups
with one dumbbell. After
completion of the dumbbell
box step-ups, the athlete
will perform strict
handstand push-ups. Once
50 strict handstand push-
ups are completed, the
athlete will handstand walk
1526 BENCHMARK
WODS
March 18, 2019
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans
(50/35 lb)
Then, 2 Rounds of:
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans
(50/35 lb)
For the dumbbell walking
lunges, dumbbells must be
in front rack position. After
25 ft, athlete will walk back
to the starting line. Right
after this workout is
announced we live
streamed on YouTube
two athletes from the
NorCal region who gave it
a go (video is below).
Subscribe on YouTube to
be notified when we
publish a version with the
athletes giving their
thoughts on the workout.
wodwell.com/wod/open-17-2
“OPEN 17.5”
10 Rounds for Time 9
Thrusters (95/65 lb)
35 Double-Unders
Time Cap: 40 minutes
Right after this workout
was announced we live
page 131 of 299
The first part of this
workout is the benchmark
WOD "Diane." Read the
scorecard for full event
details. Prior to starting the
workout, the athlete will
need to mark a foot line on
the wall for the handstand
push-ups (details in
Movement Standards
section). He or she also will
need to measure and mark
lengths on the floor for the
handstand walk. This
workout begins with the
barbell on the floor and the
athlete standing tall. After
the call of “3, 2, 1 … go,”
the athlete may perform
21 deadlifts, then move to
the wall for the 21
handstand push-ups. He or
she will then complete 15
deadlifts and 15 handstand
push-ups, then 9 deadlifts
and 9 handstand push-ups.
The athlete then can move
on to the heavier deadlifts
to complete 21 deadlifts, a
50-ft. handstand walk, 15
deadlifts, another 50-ft.
handstand walk, and
finally, 9 deadlifts and a
third 50-ft. handstand
walk. The athlete’s score
will be the time it takes to
complete the workout or
the total number of
repetitions completed
within the 9-minute time
for 200 feet.
The athlete’s score will be
the time it takes to
complete the workout or
the total number of
repetitions completed
before the 10-minute time
cap.
Scaling: The Open offers a
prescribed and scaled
version of each workout for
any age group. If you are
unable to complete the
prescribed version, try the
scaled version for your
age. Variations: Rx’d:
(Ages 16-54) Men and
women use the same
prescribed movements and
weights. Scaled: (Ages 16-
54) dumbbell front-rack
lunge dumbbell box step-
ups 5-in. elevated strict
handstand push-ups
bear crawl Teenagers 14-
15: Boys use 35-lb.
dumbbell Girls use 20-lb.
dumbbell Scaled
Teenagers 14-15:
dumbbell front-rack
lunge (35/20 lb)
dumbbell box step-ups
(35/20 lb, 24/20 in) 5-in.
elevated strict
handstand push-ups
bear crawl Masters 55+:
dumbbell overhead lunge
(35/20 lb) dumbbell box
1526 BENCHMARK
WODS
March 18, 2019
streamed on YouTube as
two athletes from NorCal
gave it a go. Subscribe on
YouTube to be notified
when we publish WOD
highlights with their
commentary.
wodwell.com/wod/open-17-5
“OPEN 18.3”
2 Rounds for Time 100
Double-Unders
20 Overhead Squats
(115/80 lb)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
(50/35 lb)
100 Double-Unders
12 Bar Muscle-Ups
Time cap: 14 minutes
This workout begins with
the barbell and dumbbell
on the floor, and the
athlete standing tall with a
jump rope in hand. After
the call of “3, 2, 1 … go,”
the athlete will have 14
minutes to complete 2
rounds of 100 double-
unders, 20 overhead
squats, 100 double-unders,
12 ring muscle-ups, 100
double-unders, 20
page 132 of 299
cap. In the handstand
walk, each 5-foot section
will count as 1 rep.
Tiebreak: This workout
includes a tiebreak. If all
165 reps are completed
prior to the 9-minute time
cap, your score will be your
total time, and there will
be no tiebreaker. However,
if you are not able to
complete the entire
workout in the allotted
time, a tiebreaker will be
factored into your final
score. During the workout,
be sure to note your time
at the end of each set of
deadlifts. When you submit
your score, there will be a
space for your final rep
count and an additional
field for you to enter the
elapsed time at which you
completed your last full set
of deadlifts. In the case
where two athletes have
the same score (total
number of reps), the
athlete with the lower
tiebreak time will be
ranked higher. Note: All
tiebreak times must be
reported in elapsed time,
not in time remaining. If
you are using a countdown
timer, you must convert to
elapsed time before
reporting your score. For
this reason, it is
step-ups (35/20 lb, 24/20
in) 5-in. elevated strict
handstand push-ups
bear crawl Scaled Masters
55+: dumbbell front-
rack lunge (20/10 lb)
dumbbell box
step-ups (20/10 lb, 20/16
in) dumbbell strict
presses (2x20/10 lb)
bear crawl
wodwell.com/wod/open-19-3
“P.S.”
2 Rounds for Time 800
meter Row
600 meter SkiErg
40 Dumbbell Squats (35/20
lb)
Time Cap: 21/23 minutes
wodwell.com/wod/p-s
“PENDLETON 1
& PENDLETON
2”
For Time 700 meter Swim
8 km Bike
11 km Run
In this event, athletes will
begin by swimming
approximately 700 meters
with fins. They will then
grab their bicycles and ride
1526 BENCHMARK
WODS
March 18, 2019
dumbbell snatches, 100
double-unders and 12 bar
muscle-ups.
This workout is over when
the athlete completes all
the required work prior to
14 minutes or the 14-
minute time cap expires.
The athlete’s score is the
time it takes to complete
the workout or the number
of repetitions completed
up to the cutoff time.
Tiebreak: This workout
includes a tiebreak. If all
928 reps are completed
prior to the 14-minute time
cap, your score will be your
total time, and there will
be no tiebreaker. However,
if you are not able to
complete the entire
workout in the allotted
time, a tiebreaker will be
factored into your final
score. During the workout,
be sure to note your time
at the end of every set of
100 double-unders. When
you submit your score,
there will be a space for
your final rep count and an
additional field for you to
enter the elapsed time at
which you completed your
last full set of double-
unders. In the case where
two athletes have the
page 133 of 299
recommended you set your
clock to count up.
wodwell.com/wod/open-18-4
“OPEN 19.2”
AMRAP in 20 minutes
Beginning on an 8-minute
clock, complete as many
reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85
lb)
25 Toes-to-Bars
50 Double-Unders
13 squat cleans (185/115
lb)
If completed before 8
minutes, add 4 minutes to
the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145
lb)
If completed before 12
minutes, add 4 minutes to
the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175
lb)
If completed before 16
minutes, add 4 minutes to
the clock and proceed to:
25 Toes-to-Bars
approximately 8 kilometers
across undulating terrain,
with approximately 400
meters through unrideable
soft sand. They finish with
an 11 kilometer dirt-road
run across steep hills with
over 1,400 feet of
elevation gain. Pendleton
1 will end at the
checkpoint approximately
150 meters into the run.
Athletes will receive points
based on their arrival order
at the checkpoint. There is
no scheduled rest at the
checkpoint as the race
continues. Pendleton
2 will be ranked by total
time to finish the entire
swim, bike and run race.
Arrival order at the
checkpoint (Pendleton 1)
will have no bearing on the
scoring for Pendleton 2.
wodwell.com/wod/pendleton-1-
pendleton-2
“PYRAMID
DOUBLE HELEN”
For Time 1,200 meter Run
63 Kettlebell Swings (1.5/1
pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1
pood)
24 Pull-Ups
1526 BENCHMARK
WODS
March 18, 2019

same score (total number 50 Double-Unders 400 meters Run

of reps), the athlete with
the lower tiebreak time will
be ranked higher. Note: All
tiebreak times must be
reported in elapsed time,
not in time remaining. If
you are using a countdown
timer, you must convert to
7 Squat Cleans (315/205
lb)
Time Cap: 20 minutes
This workout, very similar
to "Open 16.2," begins with
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
Time Cap: 22 minutes
wodwell.com/wod/pyramid-
double-helen

elapsed time before the athlete standing under

reporting your score. For
this reason, it is
recommended you set your
clock to count up.
wodwell.com/wod/open-18-3
“OPEN 19.1”
AMRAP in 15 minutes 19
Wall Ball Shots (20/14 lb,
10/9 ft)
19 calorie Row
The workout begins with
the medicine ball on the
ground and athlete
standing tall. After the call
of “3, 2, 1… go,” the
athlete will pick up the ball
and perform the wall-ball
shots. After 19 reps are
complete, the athlete will
move to the rower and pull
19 calories. The monitor
must read 19 calories
before the athlete can
unstrap and move back to
the wall-ball shots for the
next round. The athlete’s
the pull-up bar. After the
call of “3, 2, 1 ... go,” the
athlete will have 8 minutes
to perform 25 toes-to-bars,
followed by 50 double-
unders and 15 squat
cleans, then perform 25
toes-to-bars, 50 double-
unders and 13 squat
cleans, this time at a
heavier weight. If the
athlete does not complete
all 178 repetitions within 8
minutes, their workout is
over. The athlete will stop
and record their score.
If all 178 repetitions are
completed within the 8-
minute window, the athlete
will earn an additional 4
minutes to perform
another 25 toes-to-bars, 50
double-unders, and 11
squat cleans, again at a
heavier weight. If all 264
repetitions (90 from round
1, plus 88 from round 2,
plus 86 from round 3) are
completed by the 12-
“RANCH TRAIL
RUN”
For Time 7 kilometer Trail
Run
This course is similar to the
course from the 2009 trail
run event.
wodwell.com/wod/ranch-trail-run
“RCC 19.2
QUALIFIER”
Part A
Three Rounds for Time:
75 Double-Unders
15 Power Snatches (50/35
kg)
Time cap: 6 minutes
4 minutes Rest
Part B
On the 10-minute mark, 6
minutes AMRAP of:
10 Back Squats (80/55 kg)

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score will be the total
number of repetitions
completed within the 15-
minute time cap. Each
calorie completed on the
row will be equal to 1 rep.
There is no tiebreak for this
workout. Scaling: The
Open offers a prescribed
and scaled version of each
workout for any age group.
If you are unable to
complete the prescribed
version, try the scaled
version for your age.
Variations: Rx’d: (Ages 16-
54) Men use 20-lb.
medicine ball on 10 ft
target Women use 14-lb.
medicine ball on 9 ft target
Scaled: (Ages 16-54) Men
use 14 lb medicine ball on
10 ft target Women use 10
lb medicine ball on 9 ft
target Teenagers 14-15:
Boys use 14 lb medicine
ball on 9 ft target Girls use
10 lb medicine ball on 9 ft
target Scaled Teenagers
14-15: Boys use 14 lb
medicine ball on 8 ft target
Girls use 10 lb medicine
ball on 8 ft target Masters
55+: Men use 20-lb.
medicine balls on 9 ft
target Women use 10-lb.
medicine balls on 9 ft
target Scaled Masters 55+:
Men use 14-lb. medicine
ball on 8 ft target Women
page 135 of 299
minute mark, the athlete
will begin another round
and the time cap will be
extended by an additional
4 minutes. Each round, the
weight of the clean will
increase while the reps of
the clean decrease.
Once a round is completed,
the athlete may
immediately begin the
next round. The athlete
does not need to wait for
the 4-minute round to end
before moving on to the
next round. This pattern of
earning additional time will
continue for up to 20
minutes, as long as a full
round is completed before
the next cutoff.
This workout is over when
the athlete fails to
complete all the repetitions
within the cutoff time for
that round. The final round
ends at the 20-minute
mark. The athlete’s score
is the number of
repetitions completed up
to their cutoff time.
Another person may assist
the athlete in changing the
plates on the barbell
during the workout, or
multiple barbells may be
used. Collars must be
5 Bar Muscle-Ups
wodwell.com/wod/rcc-19-2-
qualifier
“REGIONALS
10.1 (ASIA)”
For Time 10 Deadlifts
(315/205 lb)
50 Double-Unders
900 meter Run
5 Deadlifts (315/205 lb)
25 Double-Unders
400 meter Run
wodwell.com/wod/regionals-10-
1-asia
“REGIONALS
10.1 (CENTRAL
EAST)”
5-4-3-2-1 Reps For Time
Muscle-Ups
Barbell Complexes (115/65
lbs)
The complex includes
power clean, front squat,
overhead squat, back
squat and overhead squat.
All movements will have
clear completion.
wodwell.com/wod/regionals-10-
1-central-east
1526 BENCHMARK
WODS
March 18, 2019

use 10-lb. medicine ball on placed on the outside of all “REGIONALS

8 ft target
wodwell.com/wod/open-19-1
“OPEN 19.4”
For Total Time 3 Rounds of:
10 Snatches (95/65 lb)
12 Bar-Facing Burpees
the plates on any bar used
during the workout.
Scaling: The Open offers a
prescribed and scaled
version of each workout for
any age group. If you are
unable to complete the
prescribed version, try the
scaled version for your
10.1
(NORTHEAST)”
21-15-9 Reps for Time
Overhead Squats (135/95
lb)
Chest-to-Bar Pull-ups
wodwell.com/wod/regionals-10-
1-northeast

3 minutes Rest age. Variations: Rx’d:

Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
Time cap: 12 minutes
Prior to starting this
workout, the athlete will
need to set up a barbell,
with standard plates, to
jump over during the
burpees. This workout
begins with the barbell on
the floor and the athlete
standing tall. After the call
of “3, 2, 1 … go,” the
athlete may perform 10
snatches and 12 bar-facing
burpees for 3 rounds. Upon
completion of the first
couplet, the athlete MUST
rest 3 minutes while the
clock continues to run. The
athlete then may continue
to the second portion of
the workout: 3 rounds of
(Ages 16-54) Men and
women perform the same “REGIONALS
movements and weights in 10.1
Rx'd. Scaled: (Ages 16-54) (SOUTHEAST)”
Men: hanging knee-
For Load 1 Squat Clean
raises single-unders
every 50 seconds
squat cleans (95-115-
135-155-185 lb) Women:
Men: 215 lb to 335 lb (10
hanging knee-raises
lb increments)
single-unders squat
Women: 120 lb to 180 lb (5
cleans (55-75-95-115-
lb increments)
135 lb) Teenagers 14-15:
Boys perform squat cleans
One bonus pound will be
at 95-115-135-155-185 lb
added to the best lift for
Girls perform squat cleans
every bar the athlete Jerks
at 55-75-95-105-115 lb
to overhead.
Scaled Teenagers 14-15:
Boys: hanging knee-
13 bars will be lined up in
raises single-unders
ascending weight.
squat cleans (65-85-105-
125-145 lb) Girls: wodwell.com/wod/regionals-10-
hanging knee-raises 1-southeast
single-unders squat
cleans (45-65-75-85-95
lb) Masters 55+: Men “REGIONALS
perform squat cleans at 10.2 (AFRICA)”
115-135-155-185-205 lb
For Load 1 rep max
Women perform squat

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1526 BENCHMARK
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March 18, 2019
10 bar muscle-ups and 12
bar-facing burpees.
The athlete’s score will be
the total time it takes to
complete the entire
workout or the total
number of repetitions
completed before the 12-
minute time cap.
If the athlete doesn't
complete the first couplet
until after the 9-minute
mark, their workout is
over. In this case, the
athlete’s score will be 66
reps (with a tiebreak time).
Scaling: The Open offers a
prescribed and scaled
version of each workout for
any age group. If you are
unable to complete the
prescribed version, try the
scaled version for your
age. Variations: Rx’d:
(Ages 16-54) Men use 95-
lb. barbell Women use 65-
lb. barbell Scaled: (Ages
16-54) 3 rounds of: 10
snatches (65/45 lb) 12
bar-facing burpees Then,
rest 3 minutes before
continuing with: 3 rounds
of: 10 chin-over-bar
pull-ups 12 bar-facing
burpees (may step over)
Teenagers 14-15: Boys use
65-lb. barbell Girls use 45-
page 137 of 299
cleans at 65-85-105-
125-145 lb Scaled
Masters 55+: Men: sit-ups
single-unders squat
cleans (65-85-105-125-
145 lb) Women: sit-ups
single-unders squat
cleans (45-65-75-85-105
lb)
wodwell.com/wod/open-19-2
“OPEN 19.5”
2019 CrossFit Open
Workout #5 (AKA: "19.5")
will be announced on
Thursday, March 21 at 5:00
PM PST.
We'll post it here as soon
as it's announced!
wodwell.com/wod/open-19-5
“PEDAL TO THE
METAL 2”
For Time 12 Parallette
Handstand Push-Ups
24 calorie Row
16 calorie Bike
8 Kettlebell Deadlifts
(203/124 lb)
Time Cap: 7 minutes
This event will begin just
after completing Pedal to
the Metal 1. Athletes will
Overhead Squat
Athletes have 7 minutes
within which to determine
their 1-repetition
maximum (1RM) overhead
squat.
wodwell.com/wod/regionals-10-
2-africa
“REGIONALS
10.2 (CANADA)”
For Load 3 Sets for Max
Weight Completed in
Pounds
1 Snatch Grip Deadlift
1 Snatch
1 Overhead Squat
1 Squat Snatch
Time Cap: 10 minutes
wodwell.com/wod/regionals-10-
2-canada
“REGIONALS
10.2 (NORTH
CENTRAL)”
For Time 1400 meter Run
This run is in a time trial
format. Each individual
runner will be started
every minute.
wodwell.com/wod/regionals-10-
2-north-central
1526 BENCHMARK
WODS
March 18, 2019
lb. barbell Scaled
Teenagers 14-15: 3 rounds
of: 10 snatches (45/35 lb)
12 bar-facing burpees
Then, rest 3 minutes
before continuing with: 3
rounds of: 10 chin-over-
bar pull-ups 12 bar-facing
burpees (may step over)
Masters 55+: 3 rounds of:
10 snatches (65/45 lb) 12
bar-facing burpees Then,
rest 3 minutes before
continuing with: 3 rounds
of: 10 chest-to-bar pull-
ups 12 bar-facing burpees
Scaled Masters 55+: 10
snatches (45/35 lb) 12
bar-facing burpees Then,
rest 3 minutes before
continuing with: 3 rounds
of: 10 jumping chest-to-
bar pull-ups 12 bar-facing
burpees (may step over)
wodwell.com/wod/open-19-4
“PEDAL TO THE
METAL 1”
For Time 3 Peg Board
Ascents
24 calorie Row
16 calorie Bike
8 Dumbbell Squat
Snatches (100/70 lb)
Time Cap: 6 minutes
Athletes will move through
page 138 of 299
move through stations of
each exercise. The event is “REGIONALS
complete when the athlete 10.2 (SOUTH
finishes the last rep of the CENTRAL)”
kettlebell deadlift and
AMRAP in 10 minutes 5
crosses the finish line.
Pull-Ups
10 Push-Ups
wodwell.com/wod/pedal-metal-2
15 Air Squats
“PUSH PULL” All with a weight vest
(20/10 lb)
For Time 7 Handstand
Push-Ups (deficit for men) wodwell.com/wod/regionals-10-
50 ft Sled Pull 2-south-central
8 Handstand Push-Ups
50 ft Sled Pull
9 Handstand Push-Ups “REGIONALS
50 ft Sled Pull 10.3 (AFRICA)”
10 Handstand Push-Ups
5 Rounds for Time 250
50 ft Sled Pull
meter Row
5 Squat Cleans (75/45 kg)
Time Cap: 11 minutes
5 Handstand Push-Ups
Each round the deficit for
wodwell.com/wod/regionals-10-
the strict handstand push- 3-africa
ups increases. No kipping.
wodwell.com/wod/push-pull
“REGIONALS
10.3 (CANADA)”
“RANCH MINI- 4 Rounds for Time 35 Wall
CHIPPER” Ball Shots (20/14 lb)
20 Chin-Ups (Chin Over
For Time 50 Wall Ball Shots
Vertical Plane)
(30/20 lb)
25 Med-Ball GHD Sit-Ups wodwell.com/wod/regionals-10-
(30/20 lb) 3-canada
Hill Sprint with Med Ball
(30/20 lb)
1526 BENCHMARK
WODS
March 18, 2019

stations of each exercise. wodwell.com/wod/ranch-mini-

“REGIONALS
chipper
The event is complete
10.3 (EUROPE)”
when the athlete finishes
the last rep of the For Time 20 Chest-to-Bar
dumbbell sqaut snatch and
“RCC 19.1 Pull-Ups
crosses the finish line. QUALIFIER” 20 Box Jumps
Athletes will have a brief 20 Toes-to-Bars
For Time Part A
rest before resetting and 100 meter Overhead Carry
From 0:00-12:00, perform:
beginning Pedal to the (80/60 kg)
21 Alternating Dumbbell
Metal 2. 20 Toes-to-Bars
Snatches (22.5/15 kg)
20 Box Jumps
21 Box Jump-Overs (24/20
wodwell.com/wod/pedal-metal-1 20 Chest-to-Bar Pull-Ups
in)
15 Alternating Dumbbell
wodwell.com/wod/regionals-10-
Snatches (22.5/15 kg) 3-europe
“PIER PADDLE” 15 Box Jump-Overs (24/20
For Time 500 meter Swim in)
2 mile Paddle 9 Alternating Dumbbell “REGIONALS
500 meter Swim Snatches (22.5/15 kg)
10.3
9 Box Jump-Overs (24/20
Time Cap: 60 minutes in) (NORTHWEST)”
27 Dumbbell Squats For Time 5 mile Run
Athletes begin on the (22.5/15 kg)
beach and will swim 500 27 Burpee Box Jump-Overs The first mile is a hill and
meters around the pier (24/20 in) the athletes will do two
then return to the beach to 18 Dumbell Squats laps.
grab paddle boards. They (22.5/15 kg)
will then return to the 18 Burpee Box Jump-Overs wodwell.com/wod/regionals-10-
water and paddle south for 3-northwest
(24/20 in)
1 mile, turn around, and 45 Dumbbell Box Step-
paddle back the 1 mile Overs
where they will return to “REGIONALS
the boards to the beach. 3 minutes Rest 10.3
They will then swim around (SOUTHWEST)”
the pier again, climb out of Part B For Time 20 Shoulder-to-
the water and cross the From 15:00-20:00, Overheads (185/115 lb)
finish line. perform: 40 Burpees
8 Squat Cleans (85/50 kg)
wodwell.com/wod/pier-paddle 6 Squat Cleans (100/65 kg) Time Cap: 7 minutes
4 Squat Cleans (125/80 kg)
2 Squat Cleans (145/90 kg)

page 139 of 299

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March 18, 2019

wodwell.com/wod/rcc-19-1- wodwell.com/wod/regionals-10-
“RANCH qualifier 3-southwest

DEADLIFT
LADDER” “REGIONALS “REGIONALS
For Time Deadlift Ladder 10.1 (AFRICA)” 10.4
Men: 425, 435, 445, 455, For Time 800 meter Run (AUSTRALIA)”
465, 475, 485, 495, 505, 800 meter Run with Tire 3 Rounds for Time 6
515, 525, 535, 545, 555, (30/15 kg) Muscle-Ups
565, 575, 585, 595, 605, 400 meter Run 12 Squat Snatches (60/30
615 lb kg)
The run would be a 2k 18 Toe-to-Bars
Trail-Type Run. Move the
Women: 275, 285, 295,
tire anyhow for the second wodwell.com/wod/regionals-10-
305, 315, 325, 335, 345,
800 meter Run. 4-australia
355, 365, 370, 375, 380,
385, 390, 395, 400, 405,
wodwell.com/wod/regionals-10-
410, 415 lb 1-africa “REGIONALS
Similar to the 2009 deadlift 10.4 (EUROPE)”
ladder, where 1 rep is “REGIONALS For Time 400 meter Run
performed every 30
seconds through a series of
10.1 (CANADA)”
Then, 3 Rounds of:
20 barbells that each For Time 6700 meter Cross 15 Power Snatches (30 kg)
increase in weight. Country Run 35 Double-Unders
The deadlift ladder will
begin 10 minutes after the wodwell.com/wod/regionals-10-
1-canada
400 meter Run
last athlete completes the
trail run. Athletes will lift in wodwell.com/wod/regionals-10-
the reverse order that they 4-europe
“REGIONALS
finish the run. Last on the
run will lift first. First on 10.1 (NORTH
the run will lift last. CENTRAL)” “REGIONALS
For Load 1 rep Max Effort 10.4
wodwell.com/wod/ranch-
deadlift-ladder
Two Hand Overhead (NORTHWEST)”
For Time 30 calorie Row
Two hand overhead,
30 Thrusters (95/65 lb)
anyhow. The most efficient
“RAPID FIRE” 3 Rope Climbs (20/15
way to accomplish this will
For Time 6 Snatches (50/40 meters)
be with a clean and jerk.
kg) 30 Kettlebell Swings (1.5/1

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March 18, 2019

5 Snatches (60/45 kg) You must lift the barbell pood)

4 Snatches (70/50 kg) from the ground to
3 Snatches (80/55 kg) overhead and finish in a
2 Snatches (90/60 kg) stable, unmoving, locked
1 Snatches (100/65 kg) out position. The athlete’s
elbows, shoulders, hips
Time cap: 4 minutes and knees must be locked
out and unmoving, and the
Any type of Snatch will be athlete must wait until the
acceptable. Score will be judge gives the audible
time completed in, or and visual cue to lower the
number of reps done in the weight. The bar must be
4 min cap. dropped in a controlled
manner, with the athlete’s
wodwell.com/wod/rapid-fire hands on the bar past the
hips, for the lift to count.
We are not using USAW
“REDEMPTION” rules, and press outs, while
20 calorie Row
20 Thrusters (115/75 lb)
2 Rope Climbs (20/15
meters)
20 Kettlebell Swings (1.5/1
pood)
10 calorie Row
10 Thrusters (135/95 lb)
1 Rope Climb (20/15
meters)
10 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/regionals-10-
4-northwest

For Time 3 Pegboard inefficient; will not be

Ascents cause for a "no lift". That's
21 Thrusters (135/85 lb) why we aren't calling it the “REGIONALS
2 Pegboard Ascents Clean and Jerk. 10.4
15 Thrusters (135/85 lb) (SOUTHWEST)”
1 Pegboard Ascent wodwell.com/wod/regionals-10-
1-north-central For Time 1000 meter Row
9 Thrusters (135/85 lb)
30 Overhead Squats
(135/95 lb)
Time Cap: 10 minutes
“REGIONALS 1200 meter Run
wodwell.com/wod/redemption 10.1 (SOUTH wodwell.com/wod/regionals-10-
CENTRAL)” 4-southwest

EMOM (for Load) For As

“REGIONALS
Long As Possible At each
10.1 station athlete must “REGIONALS
(AUSTRALIA)” complete: 10.5 (CANADA)”
For Reps in 5 minutes Max 1 Squat Snatch For Time 12 Tire Flips (Big
Reps Ground-to-Overheads 2 Overhead Squats Fucker/Sort of Big Fucker)
(50/30 kg) or 6 Clean and Jerks (135/95
1 Power Snatch lb)
wodwell.com/wod/regionals-10- 3 Overhead Squats 300 meter Run

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1526 BENCHMARK
WODS
March 18, 2019
1-australia Men (in lbs.): 135-145-155-
165-175-185-195-205-
215-225
“REGIONALS Women (in lbs.): 75-85-95-
10.1 105-110-115-120-125-
(CENTRAL/SOUT 130-135
H AMERICA)” 10 bars will be set up for
7 Rounds for Time 5 Pull- men and women – 20 total
Ups per heat. Athletes will have
10 Push-Ups 45 seconds to complete all
15 Air Squats three movements. Athletes
10 Thrusters (115/75 lb) will have 15 seconds
between stations. Athletes
Time Cap: 25 minutes will finish the workout
when they are unable to
Five rounds for time will be complete all 3 movements
done for women. within 45 seconds.
wodwell.com/wod/regionals-10- wodwell.com/wod/regionals-10-
1-centralsouth-america 1-south-central
“REGIONALS
“REGIONALS
10.1 10.1 & 10.2
(NORTHWEST)” (EUROPE)”
3 Rounds for Time 10 AMRAP in 15 minutes
Overhead Squats (135/95 Distance Run
lb)
50 Double-Unders Then,
Max Ground-to-Overheads
wodwell.com/wod/regionals-10-
(70/50 kg) (anyhow)
1-northwest
Within a 15 minute time
frame, athletes complete a
“REGIONALS distance run (distance was
10.1 not specified in original
(SOUTHWEST)” workout description). The
athlete with the fastest
For Time 75 meter Tire
time will be the winner of
page 142 of 299
9 Tire Flips (Big Fucker/Sort
of Big Fucker)
9 Clean and Jerks (135/95
lb)
450 meter Run
6 Tire Flips (Big Fucker/Sort
of Big Fucker)
12 Clean and Jerks (135/95
lb)
600 meter Run
Athlete must jump in and
out of the tire to the other
side after each flip.
wodwell.com/wod/regionals-10-
5-canada
“REGIONALS
11.1”
For Time 1000 meter Run
30 Handstand Push-Ups
1000 meter Row
Athletes will begin with a
1K run, then complete 30
handstand pushups against
their designated wall, and
then finish with a 1K row.
Any forward movement
prior to the start
constitutes a false start.
The athlete’s result will be
total time to complete this
chipper. There is a 15min
time cap. If the workout is
not finished within the
15min, a 1sec penalty is
added to the 15min for
1526 BENCHMARK
WODS
March 18, 2019

Flips that event. Then complete each meter and each

Run (back to starting point)
Log Carry (one way)
75 meter Tire Flips (back to
the start position)
Log Carry (back to the
start position)
Log must remain above
shoulder at all times.
as many reps as possible
of ground-to-overheads
(any style) within the time
that remains after the run,
until the 15-minute mark.
wodwell.com/wod/regionals-10-
1-europe
handstand pushup not
completed. If an athlete
cannot complete a single
handstand pushup, they
receive a DNF and are
eliminated from the
competition.
wodwell.com/wod/regionals-11-1

wodwell.com/wod/regionals-10- “REGIONALS
1-southwest 10.2 “REGIONALS
(AUSTRALIA)” 11.4”
“REGIONALS For Time 2x20 meter Sled For Time 100 Pull-Ups
Pulls (20/10 kg) 100 Kettlebell Swings
10.2 (ASIA)”
21 Box Jumps (24/16 kg)
AMRAP in 12 minutes 5/3 21 Kettlebell Swings (32/24 100 Double Unders
Handstand Push-Ups kg) 100 Overhead Squats
7 Snatches (115/75 lb) (95/65 lb)
2x20 meter Sled Pulls
wodwell.com/wod/regionals-10- Athletes will start on the
2-asia
(40/20 kg)
15 Box Jumps ground below their pull-up
15 Kettlebell Swings (32/24 bar. At Go, they will jump
kg) to their bar. Any jumping
“REGIONALS
before the Go will result in
10.2 (CENTRAL a false start. This workout
2x20 meter Sled Pulls
EAST)” (60/30 kg) is a chipper. All pull-ups
For Time 5000 meter Trail 9 Box Jumps must be completed before
Run 9 Kettlebell Swings (32/24 the kettlebell swings, all
kg) the swings before the
"with sandbags on a very double-unders, and all the
large hill" wodwell.com/wod/regionals-10- double-unders before the
2-australia overhead squats. There is
wodwell.com/wod/regionals-10- a 25min time cap. If an
2-central-east athlete cannot finish in the
“REGIONALS time cap, their score is the
10.2 time cap plus a one second
penalty for each rep not
completed.

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1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/regionals-11-4
“REGIONALS (CENTRAL/SOUT
10.2 H AMERICA)”
(NORTHEAST)” For Time 50 Box Jumps “REGIONALS
For Load 3 rep max Clean- (24/20 in) 12.1”
and-Jerks 30 Snatches (115/75 lb)
21-15-9 Reps for Time
1000 meter Row
Deadlifts (225/155 lb)
Athletes will have 10
wodwell.com/wod/regionals-10- Handstand Push-Ups
minutes to establish your
2-centralsouth-america
three rep max. All three
wodwell.com/wod/regionals-12-1
lifts must occur within 40
seconds.
“REGIONALS
10.2 “REGIONALS
wodwell.com/wod/regionals-10-
2-northeast (NORTHWEST)” 12.4”
For Time 50 Back Squats
AMRAP in 2 minutes
(135/95 lbs)
“REGIONALS Apollon's Axle Deadlifts
40 Pull-Ups
10.2 Time Cap: 90 seconds
30 Shoulder-to-Overheads
(SOUTHEAST)” (135/95 lbs)
Men athletes will be able to 50 Front Squats (85/65 lbs)
With a Running Clock in 12
pick from three weights 40 Pull-Ups
minutes 20/10 Handstand
(263, 303, or 353 lbs). 30 Shoulder-to-Overheads
Push-Ups
Women athletes will be (85/65 lbs)
able to pick from three 50 Overhead Squats (65/45
Then, AMRAP in remaining
weights (173, 213, and 263 lbs)
time:
lbs). 40 Pull-Ups
20 Double Unders
30 Shoulder-to-Overhead
10 Box Jumps (24 in)
wodwell.com/wod/regionals-10- (65/45 lbs)
10 Sandbag Lunges (60/40
2-northwest
lb) wodwell.com/wod/regionals-12-4

wodwell.com/wod/regionals-10-
2-southeast “REGIONALS
10.2 “REGIONALS
(SOUTHWEST)” 13.1”
“REGIONALS For Time 1000 meter Row
5 Rounds for Time 5/2
10.3 (ASIA)” Muscle-Ups 50 Thrusters (45 lbs)
For Time 25 Sumo Deadlift 10 Power Cleans (135/85 30 Pull-Ups
High-Pulls (95/65 lb) lb)
Time Cap: 10 minutes

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1526 BENCHMARK
WODS
March 18, 2019

25 meter Overhead Lunges 200 meter Run For this event, known as
(35/25 lb) "Jackie", the athlete will
25 Pull-Ups wodwell.com/wod/regionals-10- begin on the rower with
25 Box Jumps (24/20 in) 2-southwest the handle in the rack and
25 GHD Sit-Ups their hands off the handle.
25 Kettlebell Swings (24/16 At the call of "3-2-1 … Go!"
kg) “REGIONALS the athlete will begin
25 Toes-to-Bars 10.3 rowing and rows 1,000
25 Weighted Dumbbell (AUSTRALIA)” meters, then gets off the
Burpees (20/10 lb) rower and moves to a
For Time 12 Overhead
designated area to perform
Squats (60/40 kg)
wodwell.com/wod/regionals-10- 50 thrusters. After the 50th
3-asia 21 Pull-Ups
thruster, the athlete moves
2700 meter Run
to the pull-up bar and
21 Pull-Ups
performs 30 pull-ups. Once
“REGIONALS 12 Thrusters (60/40 kg)
the 30th pull-up is
10.3 (CENTRAL wodwell.com/wod/regionals-10- complete, the athlete runs
EAST)” 3-australia to the finish mat and the
workout is finished.
For Load 1 rep max
Deadlift
“REGIONALS wodwell.com/wod/regionals-13-1

Each athlete will have a 10.3

bar, an infinite supply of (CENTRAL/SOUT
plates and ten minutes to
H AMERICA)”
achieve their max deadlift.
AMRAP in 10 minutes Max
wodwell.com/wod/regionals-10- Deadlifts (315/185 lbs)
3-central-east Max Muscle-Ups
Max reps should be
“REGIONALS performed in 10 minutes
10.3 (NORTH with a minimum of 20 reps
for men and 10 reps for
CENTRAL)”
women for each
3 Rounds for Time 500
movement. The lower
meter Row number of repetitions of
12 Overhead Squats either deadlifts or muscle-
(115/75 lb) ups. For example, if a
50 Double-Unders competitor completes 35
deadlifts and 22 muscle-
“REGIONALS
13.4”
For Time 100 Wall Ball
Shots (20/14 lbs)
100 Chest-to-Bar Pull-Ups
100 Pistols alternating legs
100 Alternating One-Arm
Dumbbell Snatches (70/50
lbs)
Time Cap: 25 minutes
For this event, the athlete
begins on a starting mat.
At the call of "3-2-1 … Go!"
he or she moves forward
and begins the set of wall

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1526 BENCHMARK
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March 18, 2019
The double unders will be
counted each time the
rope passes completely
under the athlete’s feet.
You will be able to use your
own jump rope, so bring
one if you would like. We
will have jump ropes to use
as well. The overhead
squat will be performed
from a complete lock out of
the arms, shoulders, hips
and knees. Descending
until the hip crease is
below the patella and then
returning to a complete
lock out of the arms,
shoulders, hips and knees.
You may squat snatch into
the first rep. This workout
has a 15 minute cut-off.
wodwell.com/wod/regionals-10-
3-north-central
“REGIONALS
10.3 (SOUTH
CENTRAL)”
For Time 100 Double
Unders
3 Rounds:
10 Deadlifts (275/185 lb)
1 Sandbag Run (75/50 lb)
Then,
1000 meter Row
wodwell.com/wod/regionals-10-
3-south-central
page 146 of 299
ups their score will be 22,
which is the lower of the
two.
wodwell.com/wod/regionals-10-
3-centralsouth-america
“REGIONALS
10.3
(NORTHEAST)”
AMRAP in 7 minutes 7
Deadlifts (225/135 lb)
7 Handstand Push-Ups
14 Box Jumps
wodwell.com/wod/regionals-10-
3-northeast
“REGIONALS
10.3
(SOUTHEAST)”
4 Rounds for Time 4/2
Muscle-Ups
16 Kettlebell Snatches
(53/35 lb) (8 each arm)
Time Cap: 10 minutes
4 muscle-ups per round for
men, 2 for women,
followed by 16 kettlebell
snatches (no need to
alternate each rep, but
must complete 8 reps per
arm).
wodwell.com/wod/regionals-10-
balls. After the 100th wall
ball, the athlete moves to
the pull-up bar and
completes 100 chest-to-bar
pull-ups. Then, the athlete
moves to the number 20
on the first mat and
completes 100 one-legged
squats, advancing forward
after each 20 repetitions.
Then, the athlete moves to
the dumbbell and performs
100 one-arm snatches,
advancing the dumbbell
after every 20 repetitions.
After the 100th rep, the
athlete moves to the finish
mat and the workout is
complete.
wodwell.com/wod/regionals-13-4
“REGIONALS
13.7”
4 Rounds for Time 2 Rope
Climb (15 ft)
100 foot Sprint
4 Squat Cleans (225/135
lbs)
100 foot Sprint
Time Cap: 10 minutes
For this event, the athlete
will begin standing on the
starting mat. At the call of
"3-2-1 … Go!" the athlete
begins the rope climbs.
Once 2 ascents are
1526 BENCHMARK
WODS
March 18, 2019

3-southeast completed, they will run

“REGIONALS across the stadium to their
10.4 (AFRICA)” barbell and perform 4
For Time 50 Pull-Ups
“REGIONALS squat cleans, then advance
50 Wall Ball Shots (20/15 10.4 (ASIA)” their barbell to the next
lb) AMRAP in 9 minutes Buy- number. They will then run
50 Kettlebell Swings (24/16 in: back across the stadium
kg) 1500 meter Row and begin their second
50 Shoulder-to-Overheads round of rope climbs and
(40/30 kg) Then: then squat cleans. Once
50 Double Unders 5/2 Muscle-Ups the fourth round of squat
100 meter Tire Flips 5 Ground-to-Shoulders cleans are completed, the
50 Tire Jumps (155/105 lbs) athlete will move directly
100 meter Walking Lunges to the finishing mat
with Load Overhead (20/15 Time cap for women is 12 (without running across the
kg) minutes. stadium), and the workout
is complete.
Tire jumps should be wodwell.com/wod/regionals-10-
performed with both feet in 4-asia wodwell.com/wod/regionals-13-7
and out as done with a box
jump.
“REGIONALS “REGIONALS
wodwell.com/wod/regionals-10- 10.4 (CENTRAL 14.3”
4-africa
EAST)” 3 Rounds for Time 50
For Time 50 Box Jumps Pistols alternating each leg
7 Muscle-Ups
“REGIONALS (24/20 in)
40 Kettlebell Overhead 10 Hang Power Cleans
10.4 (CANADA)” (175/115 lbs)
Swings (24/16 kg)
For Time 50 Double-Unders 30 Burpees with Jump Over
10 Burpees Sandbag Time Cap: 16 minutes
40 Double-Unders 20 Sandbag Cleans from
10 Burpees This event begins with the
Ground to Front Squats
30 Double-Unders athlete on a starting mat.
(40/20 lb)
10 Burpees At the call of "3-2-1 … Go!"
10 Dumbbell Shoulder-to-
20 Double-Unders they move forward and
Overheads (65/40 lb)
10 Burpees perform 50 pistols
20 Sandbag Cleans from
10 Double-Unders alternating each leg (25 at
Ground to Front Squats
10 Burpees each designated area),
(40/20 lb)
then move to the rings for
30 Burpees with Jump Over
wodwell.com/wod/regionals-10- 7 muscle-ups, then to the

page 147 of 299

1526 BENCHMARK
WODS
March 18, 2019

4-canada Sandbag barbell for 10 hang power

“REGIONALS
10.4 (NORTH
CENTRAL)”
For Time 10 Snatches
(145/95 lb)
20 Chest-to-Bar Pull-Ups
30 Stick Jumps (24/20 in)
40 Ball Slams (45/30 lb)
30 Stick Jumps (24/20 in)
20 Chest-to-Bar Pull-Ups
10 Snatches (145/95 lb)
wodwell.com/wod/regionals-10-
4-north-central
“REGIONALS
10.4 (SOUTH
CENTRAL)”
For Time 10 Muscle-Ups
15 Handstand Push-Ups
20 Squat Cleans (155/105
lb)
Run the Block
The run distance was not
specified. But a typical city
block run is about 500
meters.
wodwell.com/wod/regionals-10-
4-south-central
“REGIONALS
40 Kettlebell Overhead cleans. The athlete will
Swings (24/16 kg) move the bar to the next
50 Box Jumps (24/20 in) designated lifting area
after finishing the hang
wodwell.com/wod/regionals-10- power cleans. After 3
4-central-east rounds are completed the
athlete moves to the finish
mat and the event is
“REGIONALS complete.
10.4
(NORTHEAST)” wodwell.com/wod/regionals-14-3
For Time 10 Power Cleans
(185/115 lbs)
“REGIONALS
30 meters Load the Sled
(45/25 lbs) 14.6”
20 calories Ski For Time 50 calorie Row
30 meters Sprint 50 Box Jump Overs (24/18
30 Power Snatches (95/65 in)
lbs) 50 Deadlifts (180/120 lbs)
30 meters Load the Sled 50 Wall Ball Shots (20/14
(45/25 lbs) lbs)
40 Burpees 50 Ring Dips
30 meters Push Loaded 50 Wall Ball Shots (20/14
Sled (90/50 lbs) on High lbs)
Bars 50 Deadlifts (180/120 lbs)
50 Kettlebell Swings (55/35 50 Box Jump Overs (24/18
lbs) in)
30 meters Push Loaded 50 calorie Row
Sled Back
60 Double Unders Time Cap: 21 minutes
30 meters Sprint (to finish
line) This event begins with the
athlete seated on the
wodwell.com/wod/regionals-10- rower. At the call of "3-2-1
4-northeast … Go!" the athlete will row
50 calories, then will move
forward to the next station
to perform box jump overs.
After every 10 jumps they

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1526 BENCHMARK
WODS
March 18, 2019
10.5 (ASIA)”
For Time 15 meter Tire
Flips (470/330 lbs)
12 meter Sled Drive
(135/65 lbs)
5x25 meter Sandbag
Suicides (75 lbs)
5 laps Wheel Barrow Run
wodwell.com/wod/regionals-10-
5-asia
“REGIONALS
10.5 (EUROPE)”
5 Rounds for Time 5
Deadlifts (120/90 kg)
20 Lateral Jumps and
Burpees
wodwell.com/wod/regionals-10-
5-europe
“REGIONALS
11.2”
For Load Thruster Ladder
Men: 155, 165, 175, 185,
195, 205, 215, 225, 235,
245, 255, 265, 275, 285,
295 lb
Women: 105, 115, 125,
130, 135, 140, 145, 150,
155, 160, 165, 170, 175,
180, 185 lb
Athletes will have 20
page 149 of 299
“REGIONALS will move the box forward
to the next designated
10.4
area, then advance to the
(SOUTHEAST)” barbell. At the barbell they
For Time 500 meter Row will perform 50 deadlifts,
25 Burpees advancing the barbell after
500 meter Row every 10 reps, then move
25 Burpees forward for 50 wall-ball
shots, then move forward
wodwell.com/wod/regionals-10- again to the rings. After 50
4-southeast
ring dips are complete, the
athlete will return through
the same stations, again
“REGIONALS
performing 50 reps at each
10.5 station and moving the
(AUSTRALIA)” barbell and box back
through the designated
AMRAP in 10 minutes 6
Deadlifts (120/70 kg) areas. When the monitor
displays 50 calories, the
6 Clean and Jerks (60/30
kg) athlete will get off the
rower and move to the
wodwell.com/wod/regionals-10- finish mat and the event is
5-australia complete.
wodwell.com/wod/regionals-14-6
“REGIONALS
10.5
“REGIONALS
(SOUTHEAST)”
15.2”
8 Rounds For Time 2 Squat
For Time 21 Thrusters
Snatches (145/85 lb)
(115/75 lbs)
4 Push Presses or Push
12 Rope Climbs (15 ft)
Jerks (145/85 lb)
15 Thrusters (115/75 lbs)
6 Chest-to-Bar Pull-Ups
9 Rope Climbs (15 ft)
200 meter Run
9 Thrusters (115/75 lbs)
The "push presses or push 6 Rope Climbs (15 ft)
jerks" are also known as
"shoulder-to-overhead," Time Cap: 16 minutes
meaning the athlete may
This event begins with the
1526 BENCHMARK
WODS
March 18, 2019
seconds to take the first
barbell from the ground
and then perform one
thruster at a specified
weight. They will then have
10 seconds to transition to
the next barbell where the
same requirements apply.
They may make only one
thruster attempt in any 20
second period. An attempt
is defined by the barbell
leaving the shoulders after
the squat. If an athlete
drops the barbell before an
attempt is made, he or she
may make take the barbell
from the floor again. There
will be 15 barbells.
Athletes continue so long
as they successfully
perform the rep within the
20 seconds. Their result is
the weight of their heaviest
successful thruster. If an
athlete is not able to
complete a successful
thruster with the first
barbell, they receive a DNF
and are eliminated from
the competition.
wodwell.com/wod/regionals-11-2
“REGIONALS
11.5”
9-7-5 Reps For Time
Muscle Ups
page 150 of 299
get the bar from shoulder
to overhead anyhow.
wodwell.com/wod/regionals-10-
5-southeast
“REGIONALS
11.3”
21-15-9 Reps for Time
Deadlifts (315/205 lb)
Box Jumps (30/24 in)
Athletes will perform 21
deadlifts then 21 box
jumps, then 15 deadlifts
and 15 box jumps, then 9
deadlifts and 9 box jumps.
Athletes begin behind the
line. At Go, athletes move
to the barbell and begin
their deadlifts. Their result
is the time to complete the
entire workout. There is a
12min time cap. If an
athlete cannot finish in the
time cap, their score is the
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-3
“REGIONALS
11.6”
For Time 20 calorie Row
30 Burpees
40 Two-Arm Dumbbell
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
and performs thrusters.
After 21 reps are complete,
they move to the rig for 12
rope climbs. They then go
back to the barbell,
advance it to the next
marker, and start the
round of 15 thrusters and 9
ascents. After 9 rope
climbs, they will move the
barbell, advance it to the
next marker, and start the
final round of 9 thrusters
and 6 ascents. After the
final rope climb, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-2
“REGIONALS
15.5”
For Load 1 rep-max Snatch
Each athlete will have two
20-second windows to
attempt the lift with 80
seconds rest between
windows.
After Event 4, the athletes
will have 1 minute and 40
seconds to move to their
platforms, where this event
will begin. Athletes will
1526 BENCHMARK
WODS
March 18, 2019
Squat Snatches (135/95 lb)
Athletes will perform 9
muscle-ups then 9
snatches, then 7 muscle-
ups and 7 snatches, then 5
muscle-ups and 5
snatches. The ring height
will be adjusted so that the
bottom of the ring is one
fist higher than the tops of
their fingers when standing
with one arm extended.
Athletes will begin
standing under the rings.
At Go, they will jump to the
rings and perform the
workout as described.
Their result is the time to
complete the entire
workout. There is a 15min
cap. If an athlete cannot
finish in the time cap, their
result is the time cap plus
a one second penalty for
each rep not completed. If
the athlete is not able to
complete a single muscle-
up or a single snatch, they
receive a DNF and are
eliminated from the
competition.
wodwell.com/wod/regionals-11-5
“REGIONALS
12.2”
For Time 2000 meter Row
50 Pistols alternating One-
page 151 of 299
Ground-to-Overheads
(45/35 lb)
50 Toes-to-Bars
100 foot Overhead Walking
Lunges (45/25 lb plate)
150 foot Sprint
This is a chipper workout.
Athletes begin behind the
line. At Go, they move to
the rower and row 20
calories. They then move
through each element,
completing all reps before
moving on. The overhead
walking lunges are 50 feet
out and 50 feet back. The
sprint is 50 feet out, 50
feet back, 50 feet out to
the finish line. There is a
20min time cap. If an
athlete cannot finish in the
time cap, their result is the
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-6
“REGIONALS
12.3”
4 Rounds for Time 10 One-
Arm Dumbbell Snatches
(100/70 lbs)
100 meter Sprint
wodwell.com/wod/regionals-12-3
have a 20-second window
to attempt their max
snatch, with only two
athletes lifting at a time. At
the call of "3-2-1 … lift,"
the first two athletes may
begin their attempts. The
snatch must be locked out
and completed within the
20-second window prior to
the call of "3-2-1 …lift," for
the next set of athletes.
After all athletes have
made an attempt, each will
then have another 20-
second window to make
another attempt, starting
back with the first two
athletes and rotating
through in the same
fashion. Athletes will have
80 seconds rest between
their first window and their
second window.
Athletes may load the
barbell to whatever weight
they choose prior to their
first window and during
their rest period. If a
snatch is missed, the
athlete may immediately
re-attempt, but the lift
must be complete before
the end of the 20-second
window to count.
wodwell.com/wod/regionals-15-5
1526 BENCHMARK
WODS
March 18, 2019
Legs
30 Hang Cleans (225/135
lbs)
wodwell.com/wod/regionals-12-2
“REGIONALS
12.5”
Snatch Ladder 1 Snatch
(155/105 lb)
1 Snatch (165/115 lb)
1 Snatch (175/125 lb)
1 Snatch (185/130 lb)
1 Snatch (195/135 lb)
1 Snatch (205/140 lb)
1 Snatch (215/145 lb)
1 Snatch (225/150 lb)
1 Snatch (235/155 lb)
1 Snatch (245/160 lb)
1 Snatch (255/165 lb)
1 Snatch (265/170 lb)
1 Snatch (275/175 lb)
1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
20 Double Unders before
each Snatch
Athlete has 50 seconds to
complete 20 Double
Unders and 1 snatch. If
athlete is able to complete
both movements before 50
seconds is up, athlete may
advance to the next
station, which starts with
20 more Double Unders
and another Snatch at the
next weight. Score is
page 152 of 299
“REGIONALS
12.6”
For Time 3 Rounds of:
7 Deadlifts (345/225 lb)
7 Muscle-Ups
3 Rounds of:
21 Wall Ball Shots (20/14
lb)
21 Toes-to-Bars
Then:
100 foot Farmer Carry
(100/70 lb dumbbells)
28 Burpee Box Jumps
(24/20 in)
100 foot Farmer Carry
(100/70 lb dumbbells)
3 Muscle-Ups
This workout is broken into
3 parts all done with a
running clock. Complete 3
rounds of Deadlifts and
Muscle-ups then advance
to the next 3 rounds of
Wall ball shots and Toes-
to-bar. The final round will
be the Farmer carry with
one dumbbell in each
hand, Burpee box jump
and Muscle-up.
wodwell.com/wod/regionals-12-6
“REGIONALS
13.3”
For Time 30 Burpee
Muscle-Ups
“REGIONALS
16.1”
For Time 0:00-2:00
10 Squat Snatches
(185/135 lb)
2:00-4:00
8 Squat Snatches (205/145
lb)
4:00-6:00
6 Squat Snatches (225/155
lb)
6:00-8:00
4 Squat Snatches (245/165
lb)
8:00-11:00
2 Squat Snatches (265/175
lb)
Time Cap: 11 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the barbell and
perform 10 snatches. Once
the 10 snatches are
completed, they will roll
the bar forward to the next
station, add weight, then
perform 8 snatches. At
each subsequent station
the reps will decrease
while the load increases.
Each station will also have
a cut-off time by which all
the reps must be
completed in order to
proceed forward. Once an
1526 BENCHMARK
WODS
March 18, 2019
total number of reps
completed through the last
snatch. If athlete is unable
to perform a Snatch
weight, tie-breaker is
max Double Unders in
the 50 second window.
wodwell.com/wod/regionals-12-5
“REGIONALS
13.2”
For Load 3 Overhead
Squats
Time Cap: 7 minutes
For this event, the athlete
will have 7 minutes to
perform 3 overhead squats
at increasing weights to
the highest weight
possible. Each athlete will
begin with a barbell loaded
to one of four starting
weights of their choice (see
below) and a stack of
plates. It will be the
athlete’s responsibility to
load the bar to the correct
weight each lift. Once the
event begins, the barbell
may not get lighter
throughout the 7 minutes.
The men must make
increases in 10-pound
increments, while the
women must make
page 153 of 299
Time Cap: 7 minutes
For this event, the athlete
will begin on a starting
mat. At the call of "3-2-1 …
Go!" the athlete will move
to a set of rings and begin
performing burpee muscle-
ups. After the 30th
repetition, the athlete will
move to the finishing mat
and the workout is
complete.
wodwell.com/wod/regionals-13-3
“REGIONALS
13.6”
For Time 100 Double
Unders
50 Handstand Push-Ups
40 Toes-to-Bars
30 Shoulder-to-Overheads
with Axle (160/100 lbs)
90 foot Walking Lunges
with Axle (160/100 lbs)
Time Cap: 15 minutes
For this event, the athlete
begins on the starting mat.
At the call of "3-2-1 … Go!"
the athlete moves off their
mat and performs double-
unders. Once 100 double-
unders are completed, the
athlete will proceed under
the wall and perform 50
handstand push-ups. Then,
athlete has completed all
the required reps for a
given load, they may
immediately advance and
do not need to wait for the
clock before moving to the
next station. Time stops
when the athlete reaches
the finish mat. Athletes will
use one barbell for the first
3 stations, adding weight
each time they move it
forward, and will then
move to a second
preloaded barbell that they
will use for stations 4 and
5. If the athlete is cut off
by the time cap, the score
it the total number of reps
completed up to that point.
wodwell.com/wod/regionals-16-1
“REGIONALS
16.4”
4 Rounds for Time 28
Pistols
15 Power Cleans (115/80
lb)
Time Cap: 10 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will
complete 28 pistols,
alternating legs and
advancing after every 14
1526 BENCHMARK
WODS
March 18, 2019
increases in 5-pound
increments.
Athletes will not have a
rack, but may get the
barbell into the overhead
position using any
technique they choose. If
the athlete uses a full
squat snatch to get the
weight overhead that will
count as the first
repetition, as long as all
the overhead squat
requirements are met.
After a squat snatch, the
athlete must perform two
additional overhead squats
to complete the set.
Men’s starting weights
(pounds): 135, 185, 225,
255 Women’s starting
weights (pounds): 85, 125,
155, 175
After the 7 minutes is up,
athletes will have 2
minutes to transition to the
muscle-up rings before the
start of Event 3.
wodwell.com/wod/regionals-13-2
“REGIONALS
13.5”
21-15-9 Reps for Time
Deadlifts (315/205 lbs)
page 154 of 299
the athlete will move to
the pull-up bar and
perform 40 toes-to-bar.
The athlete will then move
to the axle, pick up the
weight, and begin the
shoulder-to-overhead,
advancing forward after
each 10 repetitions. Once
the 30th rep is completed,
the athlete will begin
lunging from the white
number to the finish line
with the weight in the front
rack position. After the
athlete has lunged the
weight across the
designated line and come
to full extension, they will
drop the weight. They
must then move over the
barbell to the finish mat to
complete the workout.
wodwell.com/wod/regionals-13-6
“REGIONALS
14.2”
For Rounds Max Distance
Handstand Walk
Time Cap: 3 minutes
Athletes will begin at the
starting line and will walk
as far as possible on their
hands without their feet
touching the ground. If the
athlete kicks up to their
reps, before moving to the
barbell. They will then
complete 15 power cleans,
advancing after 10 reps.
After completing all 15
cleans, the athlete will
move the barbell forward
to the next clean station
before returning to the
start mat to begin the next
round. The athlete will
alternate between 28
pistols and 15 power
cleans for a total of 4
rounds, advancing the
barbell closer to the finish
each round. Upon
completing the final power
clean of the fourth round,
the athlete will move to
the finish mat. Time stops
when the athlete reaches
the finish mat.
wodwell.com/wod/regionals-16-4
“REGIONALS
16.7”
For Time 21 Thrusters
(95/65 lb)
3 Legless Rope Climbs
15 Thrusters (95/65 lb)
2 Legless Rope Climbs
9 Thrusters (95/65 lb)
1 Legless Rope Climb
Time Cap: 6 minutes
This event begins with the
1526 BENCHMARK
WODS
March 18, 2019
Box Jump (30/24 in)
Time Cap: 8 minutes
For this event the athlete
begins on a starting mat
behind the barbell. At the
call of "3-2-1 … Go!" they
move forward and begin
the set of 21 deadlifts.
After completing 21
deadlifts, the athlete
moves to the box and
performs 21 box jumps.
Then, they will move the
barbell forward and
perform 15 deadlifts, then
to the box for 15 box
jumps. Then, they will
move the barbell forward
for the 9 deadlifts, and
then 9 box jumps. After the
last rep, the athlete moves
to the finish mat and the
workout is complete.
wodwell.com/wod/regionals-13-5
“REGIONALS
14.1”
For Load 1 Rep-Max Hang
Squat Snatch
Time Cap: 6 minutes
For this event, athletes will
have three (3) attempts to
establish their heaviest 1-
page 155 of 299
hands and travels fewer
than 10 feet this will be
considered a “false start,”
and they may re-attempt
from the starting line. Each
athlete will be allowed two
“false starts.” If the athlete
makes it the full 120 feet
to the other side of the of
the stadium, they may
come down to their feet,
kick back up in the
opposite direction, and
start traveling back toward
the start line. Athletes will
begin this event 2 minutes
after completing Event 1.
wodwell.com/wod/regionals-14-2
“REGIONALS
14.5”
10 Rounds for Time 1
Legless Rope Climb (14 ft)
200 foot Sprint
Time Cap : 11 minutes
This event begins with the
athlete’s hand on top of
their round marker. At the
call of "3-2-1 … Go!" they
run to the rope and climb
without using their legs.
They will then run across
the stadium to the round
marker, advance it to the
next designated area and
run back to the rope for
athlete on the starting
mat. At the sound of the
beep, they will move
forward to the first barbell
and perform 21 thrusters.
Once all 21 thrusters are
complete, the athlete will
move to the rope for 3
legless rope climbs.
Following the completion of
the third legless rope
climb, the athlete will
advance the barbell and
perform 15 thrusters and
then will return to the rope
for 2 legless rope climbs
before advancing the bar
one more time and
completing 9 thrusters.
With the final set of
thrusters complete, the
athlete returns one last
time to the rope for 1
legless rope climb and
then moves down the lane,
over the bar to the finish
mat. Time stops when the
athlete reaches the finish
mat.
wodwell.com/wod/regionals-16-7
“REGIONALS
17.3”
For Time 100 ft Dumbbell
Overhead Walking Lunges
(80/55 lb)
100 Double-Unders
1526 BENCHMARK
WODS
March 18, 2019
rep hang squat snatch. At
the call of "3-2-1 … Go!"
athletes will have 2
minutes to load their
barbell and attempt their
first lift. They will not be
allowed to lift again until
after the 2-minute mark.
They may not attempt
their final lift until after the
4-minute mark, and the lift
must be completed before
the 6-minute mark.
Each athlete will begin with
an empty barbell and a
stack of plates. It will be
the athlete’s responsibility
to load the bar for each lift
and declare the weight to
the judge prior to lifting.
Athletes may not decrease
the weight after a failed
attempt. The smallest
weight increment
permitted will be 5 lb. for
both men and women.
After the 6 minutes is up,
athletes will have 2
minutes to transition to
Event 2.
wodwell.com/wod/regionals-14-1
“REGIONALS
14.4”
21-15-9-6-3 Reps For Time
page 156 of 299
their next round. After the
10th rope climb is
complete they will run
across the stadium to their
round marker and advance
the round marker to the
finish mat. When the
athlete and round marker
are on the finish mat the
event is complete.
wodwell.com/wod/regionals-14-5
“REGIONALS
15.1”
For Time 75 Snatches
(75/55 lbs)
Time Cap: 6 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
and performs 75 snatches
(25 at each rep mat). Once
the last rep is complete,
the athlete will set the
barbell back on the floor,
jump over it, move to the
finish mat and the event is
complete.
wodwell.com/wod/regionals-15-1
“REGIONALS
50 Wall Ball Shots (30/20
lb)
10 Rope Climbs (15 ft)
50 Wall Ball Shots (30/20
lb)
100 Double-Unders
100 ft Dumbbell Overhead
Walking Lunges (80/55 lb)
Time Cap: 16 minutes
wodwell.com/wod/regionals-17-3
“REGIONALS
17.6”
For Time 30/25 calorie Air
Bike
20 Burpee Box Jump-Overs
(30/24 in)
10 Sandbag Cleans
(150/100 lb)
Time Cap: 6 minutes
wodwell.com/wod/regionals-17-6
“REGIONALS
18.3”
For Time 9 Muscle-Ups
Obstacle Handstand Walk
36 Pistols
Obstacle Handstand walk
9 Muscle-Ups
Obstacle Handstand Walk
45 Pistols
Obstacle Handstand walk
9 Muscle-Ups
1526 BENCHMARK
WODS
March 18, 2019
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Burpees
Time Cap: 20 minutes
This event begins with the
athlete on a starting mat.
At the call of "3-2-1 … Go!"
they move forward, go
under the wall and perform
21 strict handstand push-
ups, then move to the
barbell for 21 front squats,
then 21 burpees jumping
over the bar. After finishing
the burpees they will
advance the barbell to the
next designated lifting
area. They then move back
to the wall and start the
round of 15s. After the
round of 3s, the athlete
moves to the finish mat
and the workout is
complete.
wodwell.com/wod/regionals-14-4
“REGIONALS
14.7”
For Time 64 Pull-Ups
8 Overhead Squats
(205/135 lbs)
Time Cap: 6 minutes
This event begins with the
athlete on a starting mat
page 157 of 299
15.4”
For Time 250 ft Handstand
Walk
Time Cap: 3 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete runs 125 feet to
their marker, kicks up and
walks 125 feet on their
hands to the green mat,
kicks down, then walks 125
feet on their hands to their
marker. When they pass
their marker, they will kick
down and run to the finish
mat where the event is
complete.
After the 3-minute time
cap, the athletes will have
1 minute and 40 seconds
to move to their platforms
for Event 5.
wodwell.com/wod/regionals-15-4
“REGIONALS
15.7”
For Time 15 Muscle-Ups
1 Squat Clean (205/135
lbs)
1 Squat Clean (225/145
lbs)
1 Squat Clean (245/155
Obstacle Handstand Walk
54 Pistols
Time Cap: 13 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
to the rings and perform 9
muscle-ups. The athlete
will then handstand walk
through the obstacles to
the pistol station where he
or she will perform 36
pistols. The athlete will
then handstand walk back
through the obstacles to
return to the rings and
begin the next round.
Round 2 will be performed
in the same fashion, with 9
muscle-ups and then 45
pistols. In the final round,
the athlete will perform 9
muscle-ups and 54
pistols. After the final
pistol, the athlete will
advance forward to the
finish mat. At the time the
workout was announced no
details were provided
about the type or length of
the handstand walk
obstacle route. Scaling
This workout contains a lot
of high-skill gymnastics
movements. Ignore the
time cap and speed that
the Regional athletes
1526 BENCHMARK
WODS
March 18, 2019
and at the call of "3-2-1 …
Go!" they move forward
and perform 64 pull-ups.
They will then move
forward to the barbell and
begin squatting. After 8
overhead squats are
complete, the athlete will
move to the finishing mat
and the event is complete.
wodwell.com/wod/regionals-14-7
“REGIONALS
15.3”
For Time 1 mile Run
50 Overhead Squats
(135/95 lbs)
100 GHD sit-ups
150 Double Unders
50 Sumo Deadlift High-
Pulls (135/95 lbs)
100 Box Jump Overs (24/18
in)
Time Cap: 26 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
to the treadmill and runs 1
mile. They will then move
to the barbell and perform
50 overhead squats (25 at
each rep mat), then to the
GHD for 100 sit-ups, then
to their jump rope for 150
double-unders (75 at each
page 158 of 299
lbs)
1 Squat Clean (255/165
lbs)
1 Squat Clean (265/175
lbs)
Time cap: 6 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
to the rings and performs
15 muscle-ups. They will
then move forward and
perform 1 clean at each of
a series of 5 progressively
heavier barbells. Once the
last barbell is cleaned, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-7
“REGIONALS
16.3”
For Time 104 Wall Ball
Shots (24/14 lb)
52 Pull-Ups
Time Cap: 6 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the wall-ball
targets (10 ft) to perform
complete this workout in.
Modify the movements and
reps as needed while still
using this as a chance to
practice gymnastics skills.
Intermediate Option 3
rounds for time of:
5 muscle-ups 36-ft.
handstand walk, no
obstacles 36-45-54
single-leg squats 36-ft.
handstand walk, no
obstacles Beginner
Option 3 rounds for time
of: 5 ring rows 5
jumping ring dips
36-ft. bear walk 36-45-54
single-leg squats 24-30-36
squats 36-ft. bear walk
wodwell.com/wod/regionals-18-3
“REGIONALS
18.6”
For Time 4 Rope Climbs
16 Thrusters (155/105 lb)
3 Rope Climbs
12 Thrusters (155/105 lb)
2 Rope Climbs
8 Thrusters (155/105 lb)
Time Cap: 7 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the rope and
perform 4 climbs. He or
1526 BENCHMARK
WODS
March 18, 2019
rep mat), then to the
barbell for 50 sumo
deadlift high pulls (25 at
each rep mat), then to the
box. After every 20 box
jump overs, the athlete will
move the box forward to
the next designated area.
Once the last jump is
complete, the athlete
moves to the finish mat
and the event is complete.
wodwell.com/wod/regionals-15-3
“REGIONALS
15.6”
5 Rounds for Time 25
calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand
Push-Ups
Time Cap: 16 minutes
This event begins with the
athlete on the green
starting mat. At the sound
of the beep, the athlete will
run to the rower and row
25 calories, then move to
the rig for 16 chest-to-bar
pull-ups, then to the wall
for 9 handstand push-ups
to complete the first round.
Prior to starting the next
round, the athlete must
advance their round
marker before returning to
page 159 of 299
104 wall-ball shots. The
first 26 reps will be
performed to the left of the
target to the left, and the
next 26 reps will be
performed to the right of
that target. After 52 reps,
the athlete will switch to
the target on the right,
completing 26 reps to the
left and 26 reps to the
right. When the last wall-
ball shot has been
successfully completed,
the athlete will move to
the pull-up bar for 52 pull-
ups. Upon completing their
last pull-up, the athlete will
move to the finish mat.
Time stops when the
athlete reaches the finish
mat. When the 6-minute
time cap for Event 3 is
reached, athletes will have
1 minute to return to their
starting mat. The clock will
continue to run, and at the
7:00 mark Event 4 will
begin.
wodwell.com/wod/regionals-16-3
“REGIONALS
16.6”
For Time 1000 meter Bike
100 feet Handstand Walk
10 Overhead Squats
(225/155 lb)
she then will move to the
barbell and complete 16
thrusters, advancing the
bar forward halfway
through, then return to the
rope for the second round.
In round 2 the athlete will
complete 3 climbs and 12
thrusters, then 2 climbs
and 8 thrusters in the third
round. After the final
thruster, the athlete will
step over the barbell and
move to the finish mat.
Scaling This couplet is a
sprint. Choose a load and
modification that allow you
to complete each set of
reps unbroken.
Intermediate Option For
time: 3 rope climbs 16
thrusters 2 rope climbs 12
thrusters 1 rope climbs 8
thrusters Men: 15-ft.
rope, 115 lb. Women: 15-
ft. rope, 75 lb. Beginner
Option For time: 4 rope
climbs, lying to standing
16 thrusters 3 rope
climbs, lying to standing
12 thrusters 2 rope
climbs, lying to standing
8 thrusters Men: 65 lb.
Women: 45 lb.
wodwell.com/wod/regionals-18-6
1526 BENCHMARK
WODS
March 18, 2019
the rower. Once the fifth
round is complete, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-6
“REGIONALS
16.2”
10 Rounds for Time 4 Strict
Muscle-Ups
7 Strict Handstand Push-
Ups
12 Kettlebell Snatches
(70/53 lb)
Time Cap: 20 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the rings and
perform 4 strict muscle-
ups. After the last muscle-
up is complete, the athlete
will move to the handstand
push-up wall to perform 7
strict handstand push-ups.
Then the athlete will move
to the kettlebell, perform
12 kettlebell snatches–all 6
reps with one arm then all
6 reps with the other
arm–and advance the
kettlebell to the next round
designation before
returning to the rings to
page 160 of 299
500 meter Row “REGIONALS 9.1
50 Burpee Box Jump Overs
(AUSTRALIA)”
5 Overhead Squats
(225/155 lb) 3 Rounds for Time 10
Clean-and-Jerks (60/40 kg)
Time Cap: 16 minutes 15 Ring Dips
20 Kettlebell Swings (24/16
This event begins with the kg)
athlete on the starting
mat. At the sound of the wodwell.com/wod/regionals-9-1-
australia
beep, athlete will move to
the Assault Air Bike and
ride until the monitor reads
“REGIONALS 9.1
1.0 km. They will then
(DIRTY SOUTH)”
move to the end of their
lane and handstand walk AMRAP in 8 minutes 3
back towards the rig 100 minute max points Suicide
feet. Next they will move Run
the first barbell into their 2 minute Rest
lane to perform 10 3 minute max rep Deadlifts
overhead squats, and then (275/185 lb)
will advance to the rower
for a 500 meter row. Once wodwell.com/wod/regionals-9-1-
the row has been dirty-south
completed, the athlete will
move the first box into
their lane to complete 40 “REGIONALS 9.1
burpee box jump overs, (HELL’S HALF
advancing the box every 5 ACRE)”
reps. After completing 40
3 Rounds for Time 500
reps, they will move the
meter Row
larger box into their lane to
10 Squat Clean and Jerks
complete their final 10
(155/105 lb)
reps, still advancing every
5. With the last burpee box wodwell.com/wod/regionals-9-1-
jump over complete, the hells-half-acre
athlete will advance to the
second barbell, move it
into their lane and perform
5 overhead squats. Upon
1526 BENCHMARK
WODS
March 18, 2019
start the next round. Upon
completing 10 rounds, the
athlete will move to the
finish mat. Time stops
when the athlete’s foot hits
the finish mat. If the
athlete is cut off by the 20
minute time cap, the score
will be the total number of
reps completed within the
20 minutes.
wodwell.com/wod/regionals-16-2
“REGIONALS
16.5”
3 Rounds for Time 400
meter Run
40 GHD Sit-Ups
7 Deadlifts (405/275 lb)
Time Cap: 16 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep the athlete will move
forward to the
TrueFormtreadmill to begin
the first 400-m run. Once
the monitor reads 0.4 km,
they will advance to the
GHD to perform 40 GHD
sit-ups and then to the
barbell to perform 7
deadlifts. They will then
advance the barbell to the
next section before
returning to the treadmill
page 161 of 299
completing the last “REGIONALS 9.1
overhead squat, the
(NORTHEAST)”
athlete will move to the
finish mat. Time stops AMRAP in 12 minutes 5
when the athlete reaches Thrusters (135/95 lb)
the finish mat. Each 10 Burpees
Burpee Box Jump Over
wodwell.com/wod/regionals-9-1-
begins with a burpee
northeast
performed perpendicular to
and facing the box. At the
bottom of the burpee, the “REGIONALS 9.1
chest and thighs must
touch the ground. The
(ROCKY
athlete must then jump MOUNTAIN)”
over the box, using a two- 3 Rounds for Time 8
foot takeoff, and must Deadlifts (300/195 lb)
jump over the box without 400 meter Run
touching it. The feet must
go over the box, not wodwell.com/wod/regionals-9-1-
around it. rocky-mountain
wodwell.com/wod/regionals-16-6
“REGIONALS 9.2
(AUSTRALIA)”
“REGIONALS
21-15-9 Reps for Time
17.2” Burpees
21-15-9 Reps for Time Pull-ups
Dumbbell Snatches (80/55 400 meter Row
lb)
Ring Dips wodwell.com/wod/regionals-9-2-
australia
Time Cap: 6 minutes
wodwell.com/wod/regionals-17-2
“REGIONALS 9.2
(DIRTY SOUTH)”
5 Rounds for Time 20
“REGIONALS Double-Unders
17.5” 10 Wall Ball Shots (20/14
lb)
21-15-9 Reps for Time
1526 BENCHMARK
WODS
March 18, 2019
to begin the next round.
Upon completing the last
deadlift in the third round,
the athlete will move to
the finish mat. Time stops
when the athlete reaches
the finish mat.
wodwell.com/wod/regionals-16-5
“REGIONALS
17.1”
For Time 1,200 meter Run
Then, 12 Rounds of:
4 Strict Handstand Push-
Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
All with a weight vest
(20/14 lb)
Time cap: 25 minutes
wodwell.com/wod/regionals-17-1
“REGIONALS
17.4”
For Time 60 ft Handstand
Walk
10 Toes-to-Bars
10 Double Kettlebell
Deadlifts (150/106 lb)
60 ft Handstand Walk
12 Toes-to-Bars
12 Double Kettlebell
page 162 of 299
Muscle-Ups 1 Rope Climb (15 ft)
Single-Arm Dumbbell
Overhead Squats (80/55 Time Cap: 15 minutes
lb)
wodwell.com/wod/regionals-9-2-
Time Cap: 11 minutes dirty-south
wodwell.com/wod/regionals-17-5
“REGIONALS 9.2
(HELL’S HALF
“REGIONALS ACRE)”
18.2” For Time 50 Chest-to-Bar
For Time "Linda" Pull-Ups
10-9-8-7-6-5-4-3-2-1 Reps 50 Burpees
of:
Deadlifts (295/220 lb) wodwell.com/wod/regionals-9-2-
Bench Presses (195/135 lb) hells-half-acre
Squat Cleans (145/105 lb)
Time Cap: 17 minutes “REGIONALS 9.2
(NORTHEAST)”
This is one of the CrossFit's For Time 2000 meter Row
benchmark "Girls"
workouts, known as wodwell.com/wod/regionals-9-2-
“Linda.” This event begins northeast
with the athlete on the
starting mat. At the sound
of the beep, the athlete will “REGIONALS 9.2
move forward to the (ROCKY
deadlift bar and perform
MOUNTAIN)”
10 deadlifts. The athlete
will then move to the rack 3 Rounds for Time 10
Chest-to-Bar Pull-Ups
and perform 10 bench
10 Front Squats (165/105
presses, then forward
lb)
again for 10 squat cleans.
10 Burpees
At the end of each round
(after the last clean) the
wodwell.com/wod/regionals-9-2-
athlete will advance the
rocky-mountain
clean barbell forward, then
return to the deadlift
1526 BENCHMARK
WODS
March 18, 2019
Deadlifts (150/106 lb)
60 ft Handstand Walk
14 Toes-to-Bars
14 Double Kettlebell
Deadlifts (150/106 lb)
60 ft Handstand Walk
16 Toes-to-Bars
16 Double Kettlebell
Deadlifts (150/106 lb)
Time Cap: 11 minutes
wodwell.com/wod/regionals-17-4
“REGIONALS
18.1”
For Time "Triple 3"
3000 meter Row
300 Double-Unders
3 mile Run
Time Cap: 49 minutes
"Regionals 18.1" was a
repeat of a CrossFit Games
event from 2014, the
"Triple 3." This event
begins with the athlete on
the starting mat. At the
sound of the beep, the
athlete moves forward to
the rower to row 3,000
meters. The athlete then
moves forward to the
double-under area and
completes 300 double-
unders (advancing every
100 reps). The athlete then
moves to the Assault
page 163 of 299
barbell and begin the next
round. Athletes will “REGIONALS 9.3
continue in this fashion (CANADA
through the rounds of 9-8- EAST)”
7-6-5-4-3-2 and 1 rep. After
21-15-9 Reps for Time
the final clean, the athlete
Burpees
will step over the barbell
Kettlebell Swings (1.5
and move to the finish
pood)
mat.
Time Cap: 7 minutes
wodwell.com/wod/regionals-18-2
wodwell.com/wod/regionals-9-3-
canada-east
“REGIONALS
18.5”
“REGIONALS 9.3
For Time 50 Handstand
Push-Ups (EUROPE)”
50 Toes-to-Bars AMRAP in 20 minutes 250
50 calorie Assault Bike meter Row
50 Dumbbell Box Step- 10 Burpees (8-foot target)
Overs (2 x 70/50 lb, 24/20 10 Ring Dips (shoulder
in) below elbow)
50 feet Right-Arm
Dumbbell Overhead wodwell.com/wod/regionals-9-3-
Lunges (2 x 70/50 lb) europe
50 feet Left-Arm Dumbbell
Overhead Lunges (2 x
70/50 lb) “REGIONALS 9.3
(MID-
Time Cap: 17/22 minutes ATLANTIC)”
This event begins with the For Time 400 meter Run
athlete on the starting 21 Overhead Squats (95/65
mat. At the sound of the lb)
beep, the athlete moves 21 Box Jumps
under the wall, then kicks 400 meter Run
up to complete 50 15 Overhead Squats (95/65
handstand push-ups. The lb)
athlete then will advance 15 Box Jumps
forward to the pull-up bar 400 meter Run
1526 BENCHMARK
WODS
March 18, 2019
AirRunner and runs 3 miles
before moving to the finish
mat.
wodwell.com/wod/regionals-18-1
“REGIONALS
18.4”
For Time 2 Rounds of:
10 Snatches (175/125 lb)
12 Burpees
Then, 2 Rounds of:
10 Snatches (115/75 lb)
12 Burpees
Time Cap: 9 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the first barbell
and perform 10 snatches
(advancing every 5 reps).
The same barbell will then
be used for 12 over-the-bar
burpees (advancing every
6 reps). After 2 rounds are
complete, the athlete will
move to the second, lighter
barbell and perform rounds
3 and 4 in the same
fashion. Once the the final
burpee is complete, the
athlete will move to the
finish mat. Scaling Reduce
the load and volume to
keep this a sprint. The
page 164 of 299
to complete 50 toes-to- 9 Overhead Squats (95/65
bars, then to the Assault lb)
Bike for 50 calories. He or 9 Box Jumps
she will then move to the
box and dumbbells to wodwell.com/wod/regionals-9-3-
complete 50 step-overs. mid-atlantic
The athlete will then begin
lunging back toward the
rig, with one dumbbell held “REGIONALS 9.3
overheard and the other (NORTHWEST)”
dumbbell held at the 5 Rounds for Time 3
shoulder. Once the athlete Muscle-Ups
has lunged past the 50- 30 Wall Ball Shots (20/12
foot mark, he or she will lb)
turn around, alternate 6 Sumo Deadlift High-Pulls
arms and lunge back 50 (60/40 kg)
feet. After the last lunge is
complete, the athlete will wodwell.com/wod/regionals-9-3-
advance to the finish mat. northwest
Scaling This chipper is
moderately long and
includes some difficult “REGIONALS 9.4
skills. Modify the (DIRTY SOUTH)”
movements that you For Time 1000 meter Row
struggle with, reduce the 25 Overhead Squats
reps and choose lighter (135/95 lb)
dumbbells. Intermediate 100 meter Run
Option For time: 50 Kettlebell Swings (53/35
35 handstand push-ups lb)
35 toes-to-bars 50-cal. 100 meter Run
bike 35 dumbbell box 25 Burpees
step-overs 50-ft. right-arm 200 meter Run
dumbbell overhead lunge
50-ft. left-arm dumbbell Time Cap: 20 minutes
overhead lunge Men: 50-
lb. dumbbells, 20-in. box wodwell.com/wod/regionals-9-4-
Women: 35-lb. dumbbells, dirty-south
20-in. box Beginner
Option For time: 30 knee
push-ups 30 sit-ups 30-
1526 BENCHMARK
WODS
March 18, 2019

weight should be cal. bike 30 box step- “ROPE

challenging but light
enough to string reps
together without dropping
the bar. Reduce the
number of burpees so that
you can maintain a fast
pace.
wodwell.com/wod/regionals-18-4
“REGIONALS 9.1
(AFRICA)”
10-9-8-7-6-5-4-3-2-1 Reps
for Time Deadlifts (125/70
kg)
Burpees (5 per round)
Squat Clean and Jerks
(60/40 kg)
wodwell.com/wod/regionals-9-1-
africa
overs
100-ft. walking lunge
wodwell.com/wod/regionals-18-5
“REGIONALS 9.1
(ASIA)”
7 Rounds for Time 7
Thrusters (135/85 lbs)
7 Burpees
wodwell.com/wod/regionals-9-1-
asia
“REGIONALS 9.1
(CANADA
WEST)”
AMRAP in 20 minutes 10
Wall Ball Shots (20/14 lb)
10 Box Jumps (20 in)
10 Deadlifts (205/145 lb)
CHIPPER”
For Time 200 meter SkiErg
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
0.4 mile Assault Air Bike
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
200-m SkiErg
90-ft. sled pull (310 / 220
lb.)
Time Cap: 11 minutes
Athletes will use a jump
rope with a weighted
handle. Men will complete
50 rotations with the rope.
Women will complete 40
rotations with the rope.
wodwell.com/wod/rope-chipper

“REGIONALS 9.1 10 Burpees

(CANADA wodwell.com/wod/regionals-9-1- “SAB 16.1”
EAST)” canada-west EMOM For As Long As
For Load 1 rep max Possible From 0:00-1:00:
Deadlift 100 meter Row
“REGIONALS 9.1 1 Thruster (42.5/30 kg)
wodwell.com/wod/regionals-9-1- (GREAT BASIN)”
canada-east From 1:00-2:00:
For Time 5 Snatches
(135/95 lb) 100 meter Row
100 meter Sandbag Carry 2 Thrusters (42.5/30 kg)
“REGIONALS 9.1
(90/70 lb)
(EUROPE)” 4 Snatches (135/95 lb) From 2:00-3:00:
3 Rounds for Time 400 100 meter Sandbag Carry 100 meter Row
meter Run (90/70 lb) 3 Thrusters (42.5/30 kg)

page 165 of 299

1526 BENCHMARK
WODS
March 18, 2019

21 Kettlebell Swings (32/20 3 Snatches (135/95 lb) Continue adding one

kg) 100 meter Sandbag Carry thruster every minute
12 Chest-to-Bar Pull-Ups (90/70 lb)
2 Snatches (135/95 lb) Continue adding one
wodwell.com/wod/regionals-9-1- 100 meter Sandbag Carry repetition to the thrusters
europe (90/70 lb) every minute for as long as
1 Snatches (135/95 lb) the athlete can finish the
required repetitions in the
“REGIONALS 9.1 wodwell.com/wod/regionals-9-1- time allowed. For the Swiss
(ICELANDIC)” great-basin Alpine Battle team
AMRAP in 12 minutes 5 qualifier, each partner
Pull-Ups must perform the workout
“REGIONALS 9.1 separately and submit an
10 Burpees
15 Kettlebell Swings (24/16 (MID- individual score. The score
kg) ATLANTIC)” is the total number of
20 Double-Unders thrusters for Athlete A and
For Time 2000 meter Row
Athlete B.
wodwell.com/wod/regionals-9-1- wodwell.com/wod/regionals-9-1-
icelandic wodwell.com/wod/sab-16-1
mid-atlantic

“REGIONALS 9.1 “REGIONALS 9.1 “SAB 17.1”

(NORTHERN (NORTHWEST)” AMRAP (with a partner) in
CALIFORNIA)” 21 minutes From 0:00-
For Load Max Clean and
14:00:
For Time 500 meter Row Press
12 Synchronized Overhead
30 Burpees
Squats (50/35 kg)
10 Shoulder-to-Overheads wodwell.com/wod/regionals-9-1-
northwest 10 Synchronized Burpee
(165/95 lbs)
Box Jump-Overs (24/20 in)
wodwell.com/wod/regionals-9-1-
northern-california “REGIONALS 9.2 Rest in 1 minute.
(ASIA)”
Then, from 15:00-21:00:
For Time 750 meter Row 1 Rep Max in the following
“REGIONALS 9.2
25 Pull-Ups complex:
(AFRICA)” 400 meter Farmer's Carry 1 Squat Snatch
For Time Buy-In: 25 Pull-Ups 2 Overhead Squats
500 meter Row 1 Squat Snatch
wodwell.com/wod/regionals-9-2-
Then, 2 Rounds of: asia
This workout will be scored

page 166 of 299

1526 BENCHMARK
WODS
March 18, 2019

20 Pull-Ups in two parts. For the first

20 Thrusters (30/20 kg) “REGIONALS 9.2 part of the workout, the
400 meter Run (CANADA score will be the total
20 Kettlebell Swings (24/16 WEST)” number of repetitions
kg) during the 14-minute
For Time 1000 meter Run
20 Box Jumps AMRAP. Athletes will rest
wodwell.com/wod/regionals-9-2-
for one minute before
Buy-Out: canada-west proceeding to the second
500 meter Row part of the workout. For
the next 6 minutes, both
wodwell.com/wod/regionals-9-2- “REGIONALS 9.2 athletes will find their 1 rep
africa max of the complex. They
(GREAT BASIN)”
have to perform a squat
5 Rounds for Time 7 snatch, 2 overhead squats,
“REGIONALS 9.2 Deadlifts (275/185 lb) and one squat snatch
(CANADA 30 Air Squats without dropping the
7 Handstand Push-Ups
EAST)” barbell. The score will be
the total weight Athlete A
5 Rounds for Time 5 Clean wodwell.com/wod/regionals-9-2-
and B lifted successfully.
and Jerks (135/95 lb) great-basin
5 Muscle-Ups
wodwell.com/wod/sab-17-1

Time Cap: 10 minutes “REGIONALS 9.2

wodwell.com/wod/regionals-9-2-
canada-east
“REGIONALS 9.2
(EUROPE)”
15-12-9 Reps for Time
Clean and Jerks (60/40 kg)
Handstand Push-Ups
Clean and jerks can be
performed overhead
anyhow.
wodwell.com/wod/regionals-9-2-
europe
(MID- “SAB 18.1”
ATLANTIC)” For Time 12 Dumbbell
3 Rounds for Time 10 Deadlifts (2 x 22.5/15 kg)
Deadlifts (275/185 lb) 9 Dumbbell Hang Power
50 Double-Unders Cleans (2 x 22.5/15 kg)
6 Dumbbell Shoulder-to-
wodwell.com/wod/regionals-9-2- Overheads (2 x 22.5/15 kg)
mid-atlantic
Time Cap: 10 minutes
“REGIONALS 9.2 This is a dumbbell variation
(NORTHWEST)” of the barbell Hero workout
For Load Max Deadlift "D.T." The workout starts
with the athlete standing,
wodwell.com/wod/regionals-9-2- not touching the two
northwest dumbbells. At the call of 3-
2-1-Go, the athlete picks

page 167 of 299

1526 BENCHMARK
WODS
March 18, 2019

up the two dumbbells from

“REGIONALS 9.2
(ICELANDIC)”
For Time 30 Deadlifts
(225/135 lb)
650 meter Hill Run
30 Ground-to-Overheads
(110/66 lb)
650 meter Hill Run
The running track will go
up a small skiing slope.
wodwell.com/wod/regionals-9-2-
icelandic
“REGIONALS 9.2
(NORTHERN
CALIFORNIA)”
AMRAP in 10 minutes 2
Muscle-Ups
5 Ground-to-Shoulders
(185/105 lb)
'Ground-to-shoulder'
means the athlete may
move the bar from the
ground to their shoulders
any way. The most
efficient way to do this is a
barbell clean.
wodwell.com/wod/regionals-9-2-
northern-california
“REGIONALS 9.3 the floor and performs 12
(AUSTRALIA)” deadlifts. After finishing 12
For Time 3 laps Run repetitions the athlete
through the Cronulla Sand continues with 9 dumbbell
Dunes hang cleans. The last part
of each round is 6
wodwell.com/wod/regionals-9-3- dumbbell shoulder-to-
australia overheads. To finish the
workout in the 10-minute
time cap the athlete has to
“REGIONALS 9.3 perform 5 full rounds.
(DIRTY SOUTH)” Scoring: The score is the
time the athlete takes to
AMRAP in 8 minutes 5
complete this workout. The
Clean and Jerks
score needs to be entered
10 Chest-to-Bar Pull-Ups
separately for each
athlete. If at the end of the
Clean and jerk should be
performed from the 10 minutes the workout is
ground by any recognized not finished, each missing
clean to full extension repetition counts as a
overhead. second penalty on top of
the 10 minutes. For
wodwell.com/wod/regionals-9-3- instance, if an athlete
dirty-south completes 4 rounds and 3
deadlifts, his score is 10:24
(24 reps missing to finish:
“REGIONALS 9.3 9 DL, 9HPC, 6 STOH).
(HELL’S HALF There is no tie-break. For
ACRE)” the Swiss Alpine Battle
online qualifier each
21-15-9 Reps for Time Box partner must complete the
Jumps (24/20 in) workout separately and
Kettlebell Swings (53/35 lb) submit an individual score.
Sumo Deadlift High-Pulls
(95/65 lb) wodwell.com/wod/sab-18-1

wodwell.com/wod/regionals-9-3-
“REGIONALS 9.3 hells-half-acre

page 168 of 299

1526 BENCHMARK
WODS
March 18, 2019

(ASIA)” “SHOTS FIRED”

For Time 900 meter Run
15 Kettlebell Swings (2/1.5
pood)
15 Tire Deadlifts (215/130
lb)
15 meter Dumbbell Lunges
(45/30 lb)
15 Dumbbell Cleans (45/30
lb)
wodwell.com/wod/regionals-9-3-
asia
“REGIONALS 9.3
(CANADA
WEST)”
For Load 1 rep max Barbell
Extended and Controlled
Overhead
Athlete has 3 attempts to
reach a one rep
max. Placement based on
SIFF weightlifting formula
which uses max successful
lift and bodyweight to rank
athletes.
wodwell.com/wod/regionals-9-3-
canada-west
“REGIONALS 9.3
(GREAT BASIN)”
For Time 800 meter Run
Then, 3 Rounds of:
“REGIONALS 9.3
(NORTHERN
CALIFORNIA)”
For Time 22 Deadlifts
(315/185 lb)
Farmer's Carry (45/25 lb)
to top of inner loop of the
hill
22 Dumbbell Thrusters
(45/25 lb)
Farmer's Carry (45/25 lb)
to bottom of inner loop
Run to Pull-Up Bar
22 Chest-to-Bar Pull-Ups
Run to top of outer loop
22 Overhead Squats (95/65
lb)
Run to bottom of inner loop
Farmer's carry should be
done with dumbbells.
wodwell.com/wod/regionals-9-3-
northern-california
“REGIONALS 9.4
(CANADA
EAST)”
For Time 5000 meter Trail
Run with 3 mini-events
along the trail
Mini-event 1:
3 Tire Flips (500/ 250 lb) in
30 seconds
Mini-event 2:
3 Rounds For Time 60
Double-Unders
30/20 calorie Row
10 Ground-to-Overheads
(70/50 kg)
Time cap: 12 minutes
Every rep not completed
under the time cap will
have an additional 1
second for penalty.
wodwell.com/wod/shots-fired
“SID 19.3
QUALIFIER”
AMRAP in 9 minutes 20
Single Arm Dumbbell Hang
Clean-and-Jerks (22.5/15
kg)
50 Double-Unders
50 foot Handstand Walk
50 Double-Unders
This workout begins with
the athlete standing in an
upright position next to the
dumbbell. After the call of
“3, 2, 1… go,” the athlete
may grab the dumbbell
and complete 20 single
arm hang clean and jerks.
The athlete must complete
10 reps on one arm, before
10 reps on the other arm.
Once all 20 dumbbell hang

page 169 of 299

1526 BENCHMARK
WODS
March 18, 2019
10 Squat Cleans (155/100
lb)
20 Chest-to-Bar Pull-Ups
30 Box Jumps (30/24 in)
800 meter Run
wodwell.com/wod/regionals-9-3-
great-basin
“REGIONALS 9.3
(NORTHEAST)”
10-9-8-7-6-5-4-3-2-1 Reps
For Time Power Cleans
(155/105 lb)
Chest-to-Bar Pull-Ups
Kettlebell Swings
wodwell.com/wod/regionals-9-3-
northeast
“REGIONALS 9.3
(ROCKY
MOUNTAIN)”
For Time Accumulate
7000/5000 lb Ground-to-
Overhead
Athletes must lift a barbell
ground-to-overhead, any
way they wish, to
accumulate 7000 lbs. /
5000 lbs. Athletes can
choose from the following
weight/rep combinations:
Men 155 lbs. x 46 reps
135 lbs. x 52 reps 95 lbs. x
page 170 of 299
3 Keg Clean and Presses
(100/50 lb) in 30 seconds
Mini-event 3:
100-150 meter Sandbag
Carry (60/30 lb)
wodwell.com/wod/regionals-9-4-
canada-east
“ROPE AND
YOKE”
For Time 300 meter Run
4 Rope Climbs
44 foot Yoke Carry
300 meter Run
3 Rope Climbs
44 foot Yoke Carry
300 meter Run
2 Rope Climbs
44 foot Yoke Carry
300 meter Run
1 Rope Climb
44 foot Yoke Carry
Time Cap: 16 minutes
Scaling: M 14-15: 300-lb.
yoke M 50-54: 380-lb. yoke
M 55+: 300-lb. yoke F 14-
15: 245-lb. yoke F 50-54:
300-lb. yoke F 55+: 245-lb.
yoke
wodwell.com/wod/rope-and-yoke
clean and jerks have been
completed, the athlete will
advance to their jump rope
to complete 50 double-
unders. Athletes will then
complete a 50-ft.
handstand walk before
completing a further 50
double-unders. The
athlete’s score will be the
total number of repetitions
completed within the 9-
minute time cap. In the
handstand walk, each 5-
foot section will be
equivalent to 1 repetition.
Movement Standards
Dumbbell Hang Clean-
and-Jerk: After the
dumbbell is lifted from the
floor, the athlete must
pause with the dumbbell at
the hang position: either at
their side or between the
legs. From there, the
athlete may perform a
muscle clean, power clean,
squat clean or split clean,
so long as the dumbbell
makes contact with the
shoulder before being
lifted overhead. Once at
the shoulder, the athlete
may move the dumbbell
overhead any way they
choose. Shoulder press,
push press, push jerk and
split jerk are all permitted.
The non-working hand may
not come into contact with
1526 BENCHMARK
WODS
March 18, 2019
74 reps 75 lbs. x 94 reps
Women 100 lbs. x 50 reps
85 lbs. x 59 reps 65 lbs. x
77 reps 55 lbs. x 91 reps
wodwell.com/wod/regionals-9-3-
rocky-mountain
“ROMWOD WZA
UP & DOWN
DOG CHIPPER”
For Time 40 Wall Ball Shots
(30/20 lb)
30 Toes-to-Bars
20 Burpee Box Jump-Overs
(24/20 in)
30 Toes-to-Bars
40 Wall Ball Shots (30/20
lb)
wodwell.com/wod/wza-romwod-
up-down-dog-chipper
“ROW 1 & ROW
2”
For Time 21,097 meter
Row
Time Cap: 2 hours for Men,
2 hours 10 minutes for
Women
Row 1 will end at the
2,000 meter checkpoint.
Athletes will receive points
based on their times at this
point. There is no
page 171 of 299
“RUN SWIM
RUN”
For Time 1.5 mile Run
500 meter Swim
1.5 mile Run
Time Cap: 60 minutes
Athletes will start at the
AEC Center, run 1.5 miles
to Lake Monona, swim 500
meters around a series of
buoys, then return along
the same run course to the
finish line at the AEC
Center. Athlete’s score is
the total time it takes for
them to complete the
event.
wodwell.com/wod/run-swim-run
“SAB 16.3”
AMRAP (with a partner) in
18 minutes From 0:00-
10:00:
2-4-6-8-10-12-14-16-18...
Reps
Chest-to-Bar Pull-Ups
Box Jump Overs (24/20 in)
Then, from 10:00-18:00:
3 rep max Shoulder-to-
Overheads
Athlete A will perform the
first set of pull-ups and box
jump overs before Athlete
the body or the dumbbell
while the dumbbell is being
lifted. Athletes may use
two hands while lowering
the dumbbell between
reps. The dumbbell must
come to a full lockout
overhead, with the hips,
knees, and arms fully
extended, the feet aligned
under the hips, and the bar
directly over the middle of
the athlete’s body when
viewed in profile. If a split
jerk is performed, both feet
must return and align
under the athlete’s hips
while the dumbbell is
locked out overhead.
Dumbbells locked out at an
angle to the side of the
body away from the
vertical plane will not be
permitted. Once the
athlete has achieved
lockout, the repetition will
count. Each round, athletes
must perform 10
repetitions on one arm,
then switch and perform
the next 10 with the other
arm. If the athlete breaks
before 10 repetitions have
been completed on a given
arm, they must take care
to continue repetitions on
the same arm upon picking
it back up; and swap only
once the 10 repetitions
have been completed for
1526 BENCHMARK
WODS
March 18, 2019
scheduled rest at the
checkpoint as the race
continues.
Row 2 will be scored by
the total time to finish the
entire 21,097 meters.
Finishing order at the 2K
checkpoint (Row 1) will
have no bearing on the
scoring for Row 2.
wodwell.com/wod/row-1-row-2
“SAB 16.2”
For Time (with a partner)
50 Deadlifts (80/60 kg)
(Partner B Deadlift Hold)
40 Partner Wall Ball Shots
(3m, 20/14 lb)
30 Synchronized Power
Snatches (42.5/30 kg)
20 Synchronized Toes-to-
Bars
10 Ring Muscle-Ups
The score is the total time
to finish the workout with a
tie-break after the 20
synchronized toes-to-bars.
wodwell.com/wod/sab-16-2
“SAB 17.2”
For Time 40 Russian
Kettlebell Swings (32/24
kg)
page 172 of 299
B proceeds to the second
set. Both athletes will take
turn finishing each set.
Only one person can work
at a time. There will be two
scores for this two-part
workout. Score A will be
the total number of
repetitions from the first
10 minutes of the workout.
The second score will be
the total weight lifted
successfully by Athlete A
and Athlete B.
wodwell.com/wod/sab-16-3
“SAB 17.3”
For Time (with a partner)
50 Toes-to-Bars
40 Dumbbell Snatches
(22.5/15 kg)
50 Unbroken Double-
Unders (Athlete A)
50 Chest-to-Bar Pull-Ups
40 Dumbbell Thrusters
(22.5/15 kg)
50 Unbroken Double-
Unders (Athlete B)
One partner works at a
time. Partners break up the
work as needed, except
the double-unders, the first
set of which must be
completed by a single
partner, unbroken. The
second set must be
completed by the other
that arm.
Double-Under: This is a
standard double-under in
which the rope passes
completely under the feet
twice for each jump. The
rope must spin forward for
the rep to count.
Handstand Walk: The
handstand walk area must
be divided into 5-ft.
segments visibly marked
on the floor. Ideally, the
lane will have five
consecutive segments,
allowing a 25-foot walk in
one direction and a 25-foot
walk back. Walking more
than 25 feet in one
direction without turning
around is not allowed. The
athlete must start with
their feet BEHIND the mark
denoting the start of the
segment being attempted,
and when kicking up, the
hands (entire hand,
including palm and fingers)
must also start BEHIND the
line. Stepping across the
line or landing with the
hands across the line when
kicking up into the
handstand constitutes a no
rep. If any part of the hand
makes contact with the
marked line when kicking
up into the handstand, this
will also constitute a no
rep. If at any time the
1526 BENCHMARK
WODS
March 18, 2019
10 Wall Ball Shots (9/6 kg,
3/2.75 m)
30 Russian Kettlebell
Swings (32/24 kg)
20 Wall Ball Shots (9/6 kg,
3/2.75 m)
500 meter Row
20 Russian Kettlebell
Swings (32/24 kg)
30 Wall Ball Shots (9/6 kg,
3/2.75 m)
10 Russian Kettlebell
Swings (32/24 kg)
40 Wall Ball Shots (9/6 kg,
3/2.75 m)
Athletes perform this
workout individually. For
the Swiss Alpine Battle
qualifier, each team
member submitted an
individual score.
wodwell.com/wod/sab-17-2
“SAB 18.2”
AMRAP (with a partner) in
18 minutes 2-4-6-8-10-12-
14-16-18... Reps
Chest-to-Bar Pull-Ups
Box Jump Overs (24/20 in)
Then, from 10:00-18:00:
3 rep max Shoulder-to-
Overhead
This is a team workout and
it’s a repeat of 16.3 ("Go
Heavy or Go Home") from
page 173 of 299
partner, also unbroken. A
trip means the athlete
must start the double-
unders over. Score is the
total time to complete the
whole workout.
wodwell.com/wod/sab-17-3
“SAB 18.3”
AMRAP in 14 minutes Part
A wodwell.com/wod/sid-19-3-
From 0:00-12:00, 1 round
of:
10/8 calorie Row
30 Overhead Squats (30/20
kg)
10/8 calorie Row
25 Overhead Squats (40/30
kg)
10/8 calorie Row
20 Back Squats (60/45 kg)
10/8 calorie Row
15 Back Squats (80/60 kg)
10/8 calorie Row
10 Front Squats (100/75
kg)
10/8 calorie Row
5 Front Squats (120/85 kg)
Part B
AMRAP in 2 minutes of:
Toes-to-Bars
This workout is to be done
individually and can be
performed at a different
time and place by each
athlete. Let’s show some
athlete comes down from
the hands, he or she must
restart from the last
increment crossed. Both
hands, including palms and
fingers, must fully cross
the line marking the 5-foot
increment to earn credit
for that distance. Each 5-
foot section will be
equivalent to 1 repetition.
qualifier
“STEEL RAIN”
For Time 21 Wall Ball Shots
(9/6 kg)
21 Cleans (50/35 kg)
15 Wall Ball Shots (9/6 kg)
15 Cleans (50/35 kg)
9 Wall Ball Shots (9/6 kg)
9 Cleans (50/35 kg)
9 Bar Muscle-Ups
9 Thrusters (50/35 kg)
7 Bar Muscle-Ups
7 Thrusters (50/35 kg)
5 Bar Muscle-Ups
5 Thrusters (50/35 kg)
Time cap: 15 minutes
Every rep not completed
under the time cap of 15
minutes will have a 1
second penalty.
wodwell.com/wod/steel-rain
1526 BENCHMARK
WODS
March 18, 2019
the SAB 2016 Qualifiers.
Part A: the athletes need
to perform 2 chest-to-bar
pull-ups and 2 box jump
overs to complete the first
round with each round
increasing by 2 additional
reps (round 2 is 4 CTB and
4 BJO; round 3 is 6 CTB and
6 BJO etc.) The workout is
running for 10 minutes and
the score for Part A is the
total repetitions
completed. Athletes are
allowed to change as often
as they want to but each
time they must clearly tag
their partner (touching
partner's hand).
Male/Female team must
flip the box (from 24" to
20") when changing
working partner. Part B:
after part A both athletes
move to part B which has a
8 minutes time cap. Both
athletes start with their
own empty barbell and
load their chosen weight,
without help. Athlete A
starts to perform his first
attempt of a 3 rep max
shoulder-to-overhead from
the floor. As long as athlete
A is working athlete B is
not allowed to lift. A soon
as athlete A drops the bar,
they must tag hands and
athlete B is allowed to start
his attempt. Loading the
page 174 of 299
love to squats, of any
sorts: light, heavy, high
reps, low reps. Hiking in
Swiss mountains requires
to be good at squatting!
Part A: the workout
alternates rowing and
three squat movements
(overhead, back and front)
each time performed twice.
The number of repetitions
of the squats is decreasing
by 5 while the weight is
increasing. The row is
always the same amount
of calories: 10 for male, 8
for female. The Athlete
starts sitting on the rower
without touching the
handle before the timer
starts. At the call 3-2-1-Go
the athlete starts rowing,
and is then performing the
overhead squat exercise
with 30 reps at the
prescribed weight. The
squat flow starts with
overhead squats (twice)
then goes to back squats
(twice) and in the end front
squats (twice). For each
first squat movement after
rowing the barbell has to
be taken from the floor,
using a rack is not
permitted. For the back
squat it is important to
show control before the
first repetition; after the
last rep the athlete must
“TEAM SERIES
17.2”
For Time (with a Partner)
120 Double-Unders (each
in relay)
120 Chest-to-Bar Pull-Ups
(total in sets of 15)
120 Hang Power Snatches
(95/65 lb for total in sets of
15)
120 Double-Unders (each
in relay)
Time Cap: 15 minutes
This workout begins with
the athletes standing tall
and the jump rope on the
floor. At the call of “3, 2,
1… go!” the first athlete
will pick up a jump rope
and begin performing
double-unders. Once the
first athlete has performed
120 reps, the second
athlete may begin jumping
rope and will also complete
120 reps. The team will
then move to the pull-up
bar and complete a total of
120 chest-to-bar pull-ups,
60 per athlete. Teams may
only use one pull-up bar,
with only one athlete
working at a time, and the
partners must switch who
is working after every 15
reps.
1526 BENCHMARK
WODS
March 18, 2019
barbell while the other
athlete is working is
permitted. Athletes may
increase but not decrease
the weights, if they fail
their first attempt.
Scoring: The score for
Part A is the total amount
of repetitions completed by
the team. For Part B, the
score needs to be entered
separately for each
athlete. e.g. if one athlete
successfully lifts 100 kg
and the other one 70kg,
the scores will be entered
separately as 100 kg and
70 kg (and NOT 300 kg and
210 kg).
wodwell.com/wod/sab-18-2
“SID 19.1
QUALIFIER”
AMRAP in 14 minutes 15
calorie Row
15 Toes-to-Bars
15 Power Snatches
(42.5/30 kg)
This workout begins with
the athlete sitting on the
rower but may not touch
the handle until the timer
begins. After the call of “3,
2, 1… go,” the athlete may
grab the handle and begin
rowing. The monitor must
read 15 calories before the
page 175 of 299
show control in a standing
position and is not pushing
the bar directly off their
shoulders: the bar needs to
be dropped in front of the
athlete. Only one barbell is
allowed. The weights can
be changed by the athlete
or by other people (e.g. the
judge, friends etc.) while
the athlete is rowing for
instance. Clips are
mandatory. The rower
monitor has to be reset
each round, by the athlete
or by his help. The athlete
can only stand up once the
exact number of calories is
displayed on the monitor,
not before! The time cap
for Part A is 12 min. If the
Athlete finishes before the
12 min mark he has to wait
(rest) until minute 12 is
over before starting Part B.
If an athlete does not finish
in the 12 min time cap he
will directly move to Part B.
Part B: the Athlete has to
perform as many toes-to-
bars as possible in 2
minutes (AMRAP). Scoring
Part A: the Score is the
time the athlete takes
to complete this workout
(e.g 10:07). If at the end of
the 12 min the workout is
not finished, each missing
rep counts as a second
penalty on top of the 12
The team will then perform
a total of 120 hang power
snatches in the same
fashion as the pull-ups: 60
per athlete, rotating after
every 15 reps, and tagging
hands when switching.
Finally, the team will move
back to the jump ropes,
where each athlete will
perform another 120
double-unders, one athlete
at a time, tagging hands
when switching. This
workout ends when the
second partner finishes the
last rep of the double-
unders.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 720
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athletes finish in 10:32.7,
their score is 10:32. There
is a 15-minute time cap. If
they do not finish all 720
reps before the time cap,
their score will be the
number of reps completed.
wodwell.com/wod/team-series-
17-2
1526 BENCHMARK
WODS
March 18, 2019
athlete may unstrap and
move to the pull-up bar for
the toes-to-bars. The
athlete must complete 15
toes-to-bars before moving
to the barbell to complete
15 power snatches. Upon
completion of the power
snatches, the athlete starts
the next round. The
athlete’s score will be the
total number of repetitions
completed within the 14-
minute time cap. Each
calorie completed on the
row will be equivalent to 1
repetition Movement
Standards Row: Prior to
the start of the workout
the athlete may be seated
on the rower but may not
touch the handle until the
timer begins. The monitor
on the rower must be set
to zero at the beginning of
the workout and each
subsequent row. The
athlete or the judge may
reset the monitor. The
athlete must remain
seated on the rower until
the monitor reads 15
calories. Toes-to-Bar: In
the toes-to-bar, the athlete
must transition from hang
at full extension to having
the toes touch the pull-up
bar. At the start of each
rep, the arms must be fully
extended with the feet off
page 176 of 299
minutes. For instance, if an
athlete rows 2 calories
before the last 5 front
squats when the timer
reaches 12 minutes, his
score is 12:13 (13 reps
missing to finish: 8 cal. + 5
front squats). Note: there
are 2 tie breaks in Part A:
at the end of the last two
row intervals. Part B: the
score is the number of
toes-to-bars performed
(e.g. 45).
wodwell.com/wod/sab-18-3
“SID 19.2
QUALIFIER”
With a Running Clock in 13
minutes Part A
From 0:00-5:00, complete:
1 rep max Clean
Part B
From 5:00-13:00, For Time:
21 Pull-Ups
15 Thrusters (62.5/42.5 kg)
15 Chest-to-Bar Pull-Ups
15 Thrusters (62.5/42.5 kg)
9 Bar Muscle-Ups
15 Thrusters (62.5/42.5 kg)
Workout 2a and 2b must
be completed with a
continuously running clock
and a 13-minute time cap.
This workout begins with
the empty barbell resting
“TEAM SERIES
17.5”
AMRAP in 10 minutes (with
a Partner) 3 Synchronized
Burpee Box Jump-Overs
(24/20 in)
3 Synchronized Deadlifts
(225/155 lb)
6 Synchronized Burpee Box
Jump-Overs (24/20 in)
6 Synchronized Deadlifts
(225/155 lb)
9 Synchronized Burpee Box
Jump-Overs (24/20 in)
9 Synchronized Deadlifts
(225/155 lb)
Etc., adding 3 reps to each
exercise every round.
Prior to starting this
workout, each athlete will
need to create a long
straight line on the floor
and place a box on the
center of that line. This
workout begins with the
athletes standing tall. At
the call of “3, 2, 1… go!”
the athletes will drop down
and begin the burpee box
jump-overs. Partners must
be synchronized, with their
chests touching the floor at
the same time. Once 3
reps are complete, each
athlete will move to their
barbell and perform
1526 BENCHMARK
WODS
March 18, 2019
the ground, and the feet
must be brought back
behind the plane of the bar
and the rest of the body
before attempting the
repetition. An overhand,
underhand and mixed-grip
are all permitted. Both feet
must come into contact
with the bar at the same
time, inside the hands.
Athletes may wrap tape
around the pull-up bar OR
wear hand protection
(gymnastics-style grips,
gloves, etc.), but they may
not tape the bar AND wear
hand protection. Power
Snatch: In the power
snatch, the barbell must
begin on the floor. The bar
must then travel from the
floor to directly overhead
in one motion without
stopping at the shoulders
or touching the body
anywhere above the hips.
Touch-and-go is permitted.
No bouncing or dropping
and catching the barbell on
the rebound. Once
dropped, the barbell must
settle on the ground before
the athlete begins the next
repetition. No part of the
body other than the feet
may touch the ground
during the repetition.
Repetitions may be
executed as a muscle
page 177 of 299
on the floor and the athlete
standing tall. After the call
of “3, 2, 1 … go,” the
athlete may load the
barbell and attempt a 1-
rep-max clean. Only one
barbell may be used for
workout 2a. The clean
must be performed with a
barbell, and the plates
must be secured with
collars. The athlete may
complete as many
attempts as they like until
the time cap is reached but
will only receive credit for
the heaviest successful lift.
Plates smaller than 0.5kg
(1.25lbs) may not be used
and the minimum
acceptable weight increase
will be 1 kilogramme or
(2.5lbs). The athlete may
receive assistance from
the judge or from loaders
to help load the barbell
between lifts. Once the
clock reaches 5 minutes
there will be a 1 minute
transition for the athletes
to load their barbell to the
appropriate weight for
their division. Any clean
attempts during this one
minute transition will not
contribute to the scoring
for the workout. Attempts
in process when the time
cap is reached will not
contribute to the scoring
synchronized deadlifts,
with both athletes standing
tall at the top of the lift at
the same time. After 3
deadlifts, the team will
move back to the box for
the next round, this time
completing 6 reps of each
exercise.
During each round, the
number of repetitions for
each exercise will increase
by 3 reps: 3 the first round,
6 the second round, 9 the
third, 12 the fourth, etc.
Teams will follow this
pattern, completing as
many repetitions as
possible within the 10-
minute time cap. The
team’s score is the total
number of repetitions
completed.
wodwell.com/wod/team-series-
17-5
“TEAM SERIES
17.8”
For Time (with a Partner)
Partner 1 completes:
1,000 meter Row
50 Thrusters (45/35 lb)
30 Chest-to-Bar Pull-Ups
Then, Partner 2 completes:
1,000 meter Row
1526 BENCHMARK
WODS
March 18, 2019
snatch, a power snatch, a
squat snatch or a split
snatch as long as all of the
requirements are met. The
barbell must come to a full
lockout overhead, with the
hips, knees and arms fully
extended, the feet aligned
under the hips, and the bar
directly over the middle of
the athlete’s body when
viewed in profile.
wodwell.com/wod/sid-19-1-
qualifier
“SPRINT
CHIPPER”
For Time 21 Med Ball GHD
Sit-Ups
15 Snatches (165/100 lb)
9 Over-the-Wall Burpees (6
ft)
wodwell.com/wod/sprint-chipper
“SUMMER
CRUSH”
For Time 30 calorie Row
Then, 3 Rounds of:
10 Deadlifts (225/185 lb)
10 Handstand Push-Ups
wodwell.com/wod/summer-crush
page 178 of 299
for the workout. When the
clock reaches 6 minutes
the athlete can then begin
workout 2b. An athlete
may use a separate, pre-
loaded bar for workout 2b.
Athletes should not reset
the clock between
workouts. Workout 2b
begins with the athlete
standing tall under the
pull-up bar. After the call of
“3, 2, 1 … go,” they may
begin to complete 21 pull-
ups. Once all 21 pull-ups
have been completed, the
athlete may advance to
the barbell to complete 15
thrusters. Once 15
thrusters have been
completed, the athlete will
advance back to the pull-
up bar to complete 15
chest-to-bar pull-ups. Once
15 chest-to-bar pullups
have been completed, the
athletes will complete
another set of 15 thrusters
before advancing back to
the pull-up bar to complete
9 bar muscle-ups. Once all
9 bar muscle-ups have
been completed, the
athlete will complete the
final set of 15 thrusters.
Once the final thruster has
been completed, or the
time cap is reached, the
workout ends. The
athlete’s score for workout
50 Thrusters (45/35 lb)
30 Chest-to-Bar Pull-Ups
At the call of “3, 2, 1… go!”
the athlete will grab the
handle and row 1,000
meters. They will then
move to the barbell for 50
thrusters, then to the pull-
up bar for 30 chest-to-bar
pull-ups. They will finish by
slapping hands with the
second athlete, who may
then begin their row. The
second athlete may be
seated on the rower prior
to the first athlete finishing
their pull-ups, but the
monitor must be reset to
zero, and they may not
grab the handle until after
slapping hands. The
second athlete will
complete the row,
thrusters and pull-ups in
the same fashion as the
first. This workout ends
when the second athlete’s
chest touches the bar on
the last rep of the chest-to-
bar pull-ups.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all the
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
1526 BENCHMARK
WODS
March 18, 2019
“TEAM SERIES
17.3”
For Time (with a Partner)
50 Synchronized Wall Ball
Shots (20/14 in 9/10 ft)
30 Cleans (135/95 lb)
50 Synchronized Wall Ball
Shots (20/14 in 9/10 ft)
20 Cleans (185/135 lb)
50 Synchronized Wall Ball
Shots (20/14 in 9/10 ft)
10 Cleans (225/155 lb)
Time Cap: 12 minutes
This workout begins with
the athletes standing tall
and the medicine balls
resting on the floor. At the
call of “3, 2, 1… go!” the
athletes will pick up their
medicine balls and begin
the set of wall balls,
synchronized at the bottom
of the squat. Once 50 shots
are completed, they will
begin the round of 30
cleans. They may divide
the cleans any way they
choose, but they must slap
hands each time they
switch, and each partner
must complete at least 1
rep at each weight before
moving on. The second set
of wall-ball shots will be
performed in the same
fashion as the first. Next,
teams will move on to the
page 179 of 299
2a will be the heaviest team finishes in 12:32.7,
weight successfully its score is 12:32. There is
cleaned, in kilograms. The no time cap. Note the time
athlete’s score for workout at which the first athlete
2b will be the total time it finishes, as this will be
takes to complete all 90 required when submitting
reps. In the eventuality an your score.
athlete does not complete
the workout within the
timecap, the athlete must wodwell.com/wod/team-series-
17-8
add 1 second to the time
cap for every rep not
completed. For example, if
“TEAM SERIES
the athlete only completes
80 reps during workout 2b 18.3”
their total time for 21-15-9 Reps for Time
submission would be 07:00 (with a Partner)
time cap + 00:10 secs = Synchronized Pull-Ups
07:10. Tiebreak A Synchronized Deadlifts
tiebreak is included for (225/155 lb)
workout 2a. In the event of
two athletes obtaining the Time Cap: 45 minutes
same score for the clean in
This workout begins with
workout 2a, their times on
the athletes standing
workout 2b will serve as a
under the pull-up bar. After
tiebreak, and the athlete
the call of “3, 2, 1... go!”
with the faster time on
the athletes will jump up
workout 2b will be ranked
and perform 21
higher on workout 2a for
synchronized pull-ups,
ranking purposes.
making sure to have their
Movement Standards
chins over the bar at the
Clean: The barbell begins
same time for each rep.
on the ground. The rep is
They will then move to the
complete when the
barbell for 21 deadlifts,
athlete’s hips and knees
standing tall at the same
are fully extended, the feet
time for each rep. The next
aligned under the hips and
round begins with 15
the bar resting on the
synchronized pull-ups
shoulders in the front-rack
followed by 15
position with the athlete’s
1526 BENCHMARK
WODS
March 18, 2019
set of 20 cleans, this time
at a heavier weight. Teams
may receive assistance in
adding weight to the
bar(s), or may use multiple
barbells preloaded to the
appropriate weight for
each round. After the set of
20 cleans, teams will then
complete one final set of
wall-ball shots and then 10
cleans, again at a heavier
load. This workout ends
when one of the athletes
lifts the barbell to the
shoulder and stands tall on
the last clean. There is a
12-minute time cap. If the
athletes do not finish all
210 reps before the time
cap, their score will be the
number of reps completed.
wodwell.com/wod/team-series-
17-3
“TEAM SERIES
17.6”
21-15-9 Reps for Time
(with a Partner) Dumbbell
Snatches (50/35 lb)
Bar Muscle-Ups
Time Cap: 30 minutes
This workout begins with
the dumbbells resting on
the floor and the athletes
page 180 of 299
elbows clearly in front of
the bar. Power
cleans, squat cleans and
split cleans are permitted.
Hang cleans are not
permitted. Thruster: This
is a standard barbell
thruster in which the
barbell moves from the
bottom of a front squat to
full lockout overhead. The
bar starts on the ground.
Use of a rack is not
permitted. The hip crease
must clearly pass below
the top of the knees in the
bottom position. A full
squat clean into the
thruster (cluster) is
permitted when the bar is
taken from the floor. If the
barbell is dropped from
overhead, it must settle on
the ground before the
athlete picks it up for the
next repetition. Using a
ball, box or other objects to
check for proper depth is
not permitted. The barbell
must come to a full lockout
overhead, with the hips,
knees and arms fully
extended, the feet aligned
under the hips, and the bar
directly over the middle of
the athlete’s body when
viewed in profile.
Pull-Up: This is a standard
chin-over-bar pull-up. Dead
hang, kipping or butterfly
synchronized deadlifts. The
final round requires 9
synchronized pull-ups
followed by 9 synchronized
deadlifts. The workout
ends when both athletes
reach the top of the ninth
deadlift with knees and
hips extended and
shoulders behind their
respective barbells or once
the clock reaches the 45-
minute mark. Every second
counts in this workout. The
team’s score will be the
time it takes to complete
all the repetitions. Time
will be recorded in full
seconds. Do not round up.
If the team finishes in
12:32.7, its score is 12:32.
There is no time cap.
Scaled Option 21-15-9
reps for time of: Jumping
pull-ups Deadlifts
Men: 135 lb. Women: 95
lb. This workout is quick.
Reduce the loading further
if each round will take you
more than 2-3 sets to
complete.
wodwell.com/wod/team-series-
18-3
“TEAM SERIES
18.6”
2 Rounds for Time 100
calorie Row (switch every
1526 BENCHMARK
WODS
March 18, 2019
standing tall. At the call of
“3, 2, 1… go!” the athletes
will reach down and begin
the dumbbell snatches,
alternating arms after each
repetition and
synchronizing by reaching
the top position of the rep
at the same time. Once 21
snatches are complete, the
athletes will move to the
pull-up bar and complete
21 bar muscle-ups,
synchronizing by reaching
lockout on top of the bar at
the same time.
In the second round, the
team will complete 15
repetitions of each
exercise, followed by 9
repetitions of each
exercise in the third round.
This workout ends when
both athletes reach lockout
on the final rep of the bar
muscle-up.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 90 repetitions.
Time will be recorded in
full seconds. Do not round
up. If the team finishes in
10:32.7, its score is 10:32.
There is a 30-minute time
cap. If the team does not
finish all 90 reps before the
time cap, its score will be
page 181 of 299
pull-ups are permitted as
long as all of the
requirements are met. The
athlete must begin with, or
pass through, a hang
below the bar with arms
fully extended and the feet
off the ground. Overhand,
underhand or mixed grip
are all permitted. At the
top of the movement, the
chin must break the
horizontal plane of the bar.
Athletes may wrap tape
around the pull-up bar OR
wear hand protection
(gymnastics-style grips,
gloves, etc.), but they may
not tape the bar AND wear
hand protection. Chest-
to-Bar Pull-Up: This is a
standard chest-to-bar pull-
up. Dead hang, kipping or
butterfly pull-ups are
allowed as long as all of
the requirements are met.
The athlete must begin
with, or pass through, a
hang below the bar with
arms fully extended and
the feet off the ground.
Overhand, underhand or
mixed grip are all
permitted. At the top, the
chest must clearly come
into contact with the bar
below the collarbone.
Athletes may wrap tape
around the pull-up bar OR
wear hand protection
25)
50 Handstand Push-Ups
(total)
Time Cap: 20 minutes
Prior to starting this
workout, each athlete will
need to create a station to
perform handstand push-
ups. This workout begins
with one of the athletes
seated on the rower, the
handle stowed and the
monitor set to zero. After
the call of “3, 2, 1… go!”
the seated athlete will
reach down, grab the
handle and begin rowing.
Each team may use only
one rower and MUST
switch every 25 calories
rowed. Once the monitor
reads 100 calories, the
athletes must touch hands
and then may begin the
handstand push-ups.
Each athlete must
complete at least 1
handstand push-up each
round, and only one
athlete may be working at
a time. Teams must touch
hands when switching.
After completing 50
handstand push-ups,
teams can begin Round 2.
The monitor should again
1526 BENCHMARK
WODS
March 18, 2019
the number of reps
completed.
wodwell.com/wod/team-series-
17-6
“TEAM SERIES
18.1”
AMRAP (with a partner) in
7 minutes Synchronized
Bar Facing Burpees
Prior to starting the
workout, both athletes will
need to create a long
straight line on the floor
and place their barbells
perpendicular to and on
the center of their lines.
The workout begins with
the barbells resting on the
floor and the athletes
standing tall. After the call
of “3, 2, 1... go!” the
athletes will begin the bar-
facing burpees, with both
athletes’ chests touching
the floor at the same time.
The workout ends once the
clock reaches the 7-minute
mark. Every rep counts in
this workout. The team’s
score will be the total
number of synchronized
bar-facing burpees
completed before the time
cap. Each synchronized
burpee will count as 1
page 182 of 299
(gymnastics style grips,
gloves, etc.), but they may
not tape the bar AND wear
hand protection. Bar
Muscle-Up: In the bar
muscle-up, the athlete
must begin with or pass
through, a hang below the
bar with arms fully
extended and the feet off
the ground. Kipping the
muscle-up is acceptable,
but pull-overs, rolls to
support and glide kips are
not permitted. The heels
may not rise above the
height of the bar during
the kip. At the top, the
elbows must be fully
locked out while the
athlete supports their body
above the bar with the
shoulders over or in front
of the bar. Athletes must
pass through some portion
of a dip to lockout over the
bar. Only the hands, and
no other part of the arm,
may touch the pull-up bar
to assist the athlete in
completing the rep.
wodwell.com/wod/sid-19-2-
qualifier
“SQUAT CLEAN
PYRAMID”
For Time 10 Squat Cleans
(245/165 lb), by 2:00
be set at zero and athletes
MUST again switch every
25 calories. Once the
monitor reads 100 calories,
the athletes must touch
hands and then may begin
the second round of
handstand push-ups. Time
stops once the 50th
handstand push-up has
been completed.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 300
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athletes finish in 10:32.7,
their score is 10:32. There
is a 20-minute time cap. If
the athletes do not finish
all 300 reps before the
time cap, their score will
be the number of reps
completed.
Scaled Option 2 rounds
for time of: 50-cal. row
25 hand-release push-
ups Modify further to knee
push-ups if the set of 25
will take you more than 5
sets.
wodwell.com/wod/team-series-
18-6
1526 BENCHMARK
WODS
March 18, 2019
completed rep. Scaling All
athletes can complete this
workout as prescribed.
Newer athletes can
complete the scaled
version, which allows for
stepping down and up from
the floor, as well as
stepping instead of
jumping over the barbell
each rep.
wodwell.com/wod/team-series-
18-1
“TEAM SERIES
18.4”
5 Rounds for Time 50
Double-Unders (each)
50 foot Synchronized
Dumbbell Overhead
Lunges (50/35 lb)
Time Cap: 15 minutes
This workout begins with
both athletes standing with
jump ropes in hand. After
the call of “3, 2, 1...go!”
the athletes will begin
performing double-unders.
The athletes will perform
double-unders at the same
time, but they do not need
to be synchronized. Once
both athletes have finished
50 reps, they will each pick
up their respective
dumbbells and, holding
page 183 of 299
8 Squat Cleans (265/180
lb), by 4:00
6 Squat Cleans (285/195
lb), by 6:00
4 Squat Cleans (305/205
lb), by 8:00
2 Squat Cleans (325/215
lb), by 11:00
Similar to Event 1 at this
2016's regionals, athletes
will progress through 5
stations at increasing
weights with decreasing
reps. Athletes who do not
complete all the reps at a
given bar before the cut-off
time will be given credit for
the reps they completed at
their last bar and then
ranked based on the time
at which they finished their
last full segment.
wodwell.com/wod/squat-clean-
pyramid
“TEAM SERIES
17.1”
21-15-9 Reps for Time
(with a Partner)
Synchronized Thrusters
(95/65 lb)
Synchronized Bar-Facing
Burpees
This workout begins with
the barbells resting on the
floor and the athletes
“THE
BATTLEGROUND
”
For Time Rescue Randy
Drag (185/165 lb)
2 Rope Climbs
400 meter Run
Obstacle Course
400 meter Run
2 Rope Climbs
Rescue Randy Drag
(185/165 lb)
Wear 20/14 lb weight vest.
Time Cap: 11/12 minutes
Athletes will start in the
North Lot. They will begin
by dragging the rescue
dummy, Randy, across the
stadium and then
performing 2 rope climbs,
one on the skinny rope and
one on the fat rope. Next,
they will run out of the
stadium and to a series of
8 obstacles. They then will
return to the stadium,
perform another 2 rope
climbs, and drag Randy
back across the stadium
floor before crossing the
finish line.
wodwell.com/wod/the-
battleground
1526 BENCHMARK
WODS
March 18, 2019
them overhead, will
perform synchronized
lunges for 50 feet (each 5-
foot section completed
counts as 1 rep), making
sure their knees are in
contact with the ground at
the same time. If one
athlete completes the 50-
foot lunge first, that
athlete will need to
continue taking steps until
the second partner’s heel
crosses the finish line. This
cycle is repeated until 5
rounds are completed. The
workout ends once both
athletes stand tall with
their heels clearly past the
finish line on the fifth
round of lunges. In this
workout, where multiple
athletes are completing
reps simultaneously, teams
should use additional
judges as needed to
ensure all standards are
met. Every second counts
in this workout. The team’s
score will be the time it
takes to complete all the
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
team finishes in 12:32.7,
its score is 12:32. There is
a 15-minute time cap. If
the team does not finish all
550 reps before the time
cap, its score will be the
page 184 of 299
standing tall. At the call of
“3, 2, 1... go!” the athletes
will reach down and begin
the synchronized thrusters,
with both athletes in the
bottom of the squat at the
same time. Once 9 reps
are complete, they will
perform 9 synchronized
bar-facing burpees, with
both athletes’ chests
touching the floor at the
same time. They will then
perform 15 thrusters, 15
burpees, 21 thrusters and
21 burpees in the same
fashion. This workout ends
when the last athlete’s feet
land on the ground after
jumping the barbell on the
final rep. Every second
counts in this workout. The
team’s score will be the
time it takes to complete
all 90 repetitions. Time will
be recorded in full
seconds. Do not round up.
If the athletes finish in
10:32.7, their score is
10:32. There is no time
cap.
wodwell.com/wod/team-series-
17-1
“TEAM SERIES
17.4”
For Time (with a Partner)
100 calorie Row (switch as
“THE CINCO 2”
3 Rounds for Time 5
Muscle-Ups
5 Deficit Handstand Push-
Ups
Then,
90 ft Overhead Walking
Lunges (160/100 lb axle
bar)
Time Cap: 7 minutes
This event will begin 1
minute after the end of the
time cap for "The Cinco 1."
There is a 7:00 time cap
for this event.
wodwell.com/wod/the-cinco-2
“THE
OLYMPIAN”
AMRAP in 9 minutes 20
Ground-to-Overhead
(95/65 lbs)
7 Bar-Facing Burpees
15 Ground-to-Overhead
(135/95 lbs)
7 Bar-Facing Burpees
10 Ground-to-Overhead
(155/105 lbs)
7 Bar-Facing Burpees
5 Ground-to-Overhead
(185/65 lbs)
7 Bar-Facing Burpees
Max Ground-to-Overhead
(225/155 lbs)
1526 BENCHMARK
WODS
March 18, 2019
number of reps completed.
Scaled Option 5 rounds
for time of: 50 single-
unders 50-ft. single-arm
overhead lunge Men: 35-
lb. dumbbell Women: 20-
lb. dumbbell Choose a
dumbbell with which you
can lunge 25 ft. without
setting it down. Newer
athletes can also reduce
the number of rounds, reps
of the single-under and
distance of the lunge so
that the workout can be
completed in under 15
minutes.
wodwell.com/wod/team-series-
18-4
“TEAM SERIES
18.7”
For Load (with a Partner)
Perform one rep max of
each:
Deadlift
Hang Clean
Hang Clean-and-Jerk
Time Cap: 10 minutes
Prior to starting the
workout, the barbell may
be preloaded with the first
athlete’s starting weight
for the complex. This
workout begins with the
page 185 of 299
needed)
100 Toes-to-Bars (total)
This workout begins with
one athlete seated on the
rower, the handle stowed
and the monitor set to
zero. At the call of “3, 2,
1… go!” the athlete will
reach down, grab the
handle and begin rowing.
Each team may use only
one rower and may switch
who is rowing at any time.
Once 100 calories have
been completed, athletes
must slap hands before
moving to the pull-up bar
and beginning the toes-to-
bars. Only one athlete may
perform toes-to-bars at a
time and may switch who
is working at any point.
This workout ends when
the 100th rep of the toes-
to-bars has been
completed.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 200
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
team finishes in 10:32.7,
its score is 10:32. There is
a no time cap
wodwell.com/wod/the-olympian
“THE TRIPLE 8”
With a Running Clock in 10
minutes AMRAP from 0:00-
6:00:
8 Snatches (40/30 kg)
8 Toes-to-Bars
8 Box Jumps (24/20 in)
Then, from 6:00-10:00:
1 rep max Hang Snatch
Directly after the 6-minute
AMRAP (part A), take 4
mins to establish a 1 rep
max Hang Snatch (part B).
Any type of Hang Snatch is
permitted - for example,
hang snatch, hang power
snatch, hang muscle
snatch. Only 1 bar can be
used for this workout. The
athlete must change their
owns weights and clips
must be used.
wodwell.com/wod/the-triple-8
“TRIPLE 3”
For Time 3,000 meter Row
300 Double-Unders
3 mile Run
Scaling Massively reduce
the volume. This should be
a long-duration workout,
but not so long that you
1526 BENCHMARK
WODS
March 18, 2019
barbell on the floor and the
athlete standing tall. After
the call of “3, 2, 1… go!”
the first athlete may begin
the barbell complex. To
complete the complex,
athletes must first verbally
state the weight on the bar
before deadlifting the bar,
reaching full extension of
the hips and knees with
shoulders behind the bar.
The athlete then can hang
clean (either power or
squat), again reaching full
extension of the hips and
knees, this time with the
barbell on the shoulders
with elbows in front of the
bar at the top of the
movement.
After lowering the barbell
to the hang position with
arms straight, the athlete
must again perform a hang
clean (either power or
squat), reaching full
extension of the hips and
knees at the top with the
barbell on the shoulders
and elbows in front of the
bar. Finally, the athlete
must perform a jerk (split
jerk or push jerk), finishing
with arms locked out and
barbell over the center of
the body when viewed
from the side. The second
athlete then will complete
page 186 of 299
wodwell.com/wod/team-series-
17-4
“TEAM SERIES
17.7”
For Max/Reps in 20
minutes Partner 1:
0:00-2:00 Handstand Push-
Ups
2:00-4:00 Rest
4:00-6:00 Double-Unders
6:00-8:00 Rest
8:00-10:00 1-Rep-Max
Back Squat
Then, Partner 2:
10:00-12:00 1-Rep-Max
Back Squat
12:00-14:00 Rest
14:00-16:00 Double-
Unders
16:00-18:00 Rest
18:00-20:00 Handstand
Push-Ups
Prior to starting this
workout, each athlete will
need to create a station to
perform handstand push-
ups. This is a 20-minute
workout, with the first
athlete working during the
first 10 minutes, and the
second athlete working
during the second 10
minutes. This workout
begins with the first athlete
standing tall. At the call of
die. Try single-unders.
Keep it long. Beginner
Option For time:
1,000-m row 100 single-
unders 1-mile run
wodwell.com/wod/triple-3
“VETWOD 18.1”
AMRAP in 10 minutes 30
Burpees (to a 25 lb plate)
30 Pull-Ups
30 Box Jump-Overs (24/20
in)
In the remaining time:
Max Burpee Box Jump-
Overs (24/20 in)
Score is total reps
completed in 10 min. The
30-30-30 + Burpee Box
Jump Overs until the clock
hits 10 min! Scaled:
Jumping Pull-Ups Box Step
Overs
wodwell.com/wod/vetwod-18-1
“WZA ASSAULT
FITNESS
TRIPLET”
3 Rounds for Time 9/7 Ring
Muscle-Ups
12 Power Snatches (115/80
lb)
15 calorie Bike
1526 BENCHMARK
WODS
March 18, 2019
the same complex.
Athletes may make as
many attempts as they’d
like within the 10-minute
time frame.
Judges will record only
successfully completed
barbell complexes, and
only the highest single
attempt by each athlete
will count toward the
team’s score. Only one
athlete may be working at
a time and only one barbell
may be used per athlete
for this workout. At any
time, athletes may switch
by touching hands. If an
athlete begins the complex
prior to the 10-minute
mark, he or she will be
allowed to continue and
the lift will count if it is
successfully completed.
The team’s score will be
the combined weight (in
pounds) of each athlete’s
best individual attempt at
the barbell complex. For
example, if Athlete 1
successfully completes 225
lb. and Athlete 2
successfully completes 255
lb., the team’s score for
this event will be 480 lb.
Scaling Most athletes can
complete this lift as
prescribed.
page 187 of 299
“3, 2, 1… go!” the athlete
will kick up to the wall and
complete as many
handstand push-ups as
possible before the clock
reaches 2:00. They will
then rest until the clock
reaches 4:00. From 4:00-
6:00, they will complete as
many double-unders as
possible. They will rest
until the clock reaches
8:00, at which point they
will have until 10:00 to find
a 1-rep-max back squat.
Plates smaller than 1⁄2 lb.
may not be used. There is
no limit to the number of
attempts within the 2-
minute time window.
The second athlete will
perform the same
exercises as the first
athlete but in the opposite
order: back squat from
10:00-12:00, double-under
from 14:00-16:00 and
handstand push-up from
18:00-20:00.
The team’s score is the
sum of all the reps
completed during the
handstand push-ups and
double-unders, and the
weight in lb. of the
heaviest squat from each
athlete. For example, if
Athlete 1 completes 40
Time Cap: 12 minutes
On the call of "3-2-1, go"
the workout begins with
the athlete performing a
movement on the rings,
either muscle-ups or
jumping ring muscle-ups.
Upon completing all of the
required repetitions, the
athlete will proceed to the
barbell to perform the
required number of power
snatches, which requires
the athlete bring the
barbell from the ground to
overhead, in one swift
motion. The third
movement of the triplet,
the athlete will finish the
round with a calorie bike.
The athlete will continue
through this triplet for
three consecutive rounds.
Upon the completion of the
third round, the athlete will
cross the finish line, and
time will be called.
wodwell.com/wod/wza-assault-
fitness-triplet
“WZA
CELEBRATE 7”
AMRAP in 7 minutes Squat
Clean-and-Jerks (225/155
lb)
The workout begins with a
1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/team-series- handstand push-ups, 160 preloaded barbell to the

18-7
double-unders and a max
squat of 350 lb., and
Athlete 2 completes 35
“THE BEACH” handstand push-ups, 175
For Time 250 yard Swim double-unders and a 250-
50 Kettlebell Thrusters lb. squat, the team’s score
(35/24 lb) will be 1,010.
30 Burpees
500 yard Swim
30 Burpees wodwell.com/wod/team-series-
17-7
50 Kettlebell Thrusters
(35/24 lb)
250 yard Swim
“TEAM SERIES
wodwell.com/wod/the-beach 18.2”
For Time (with a Partner)
20 Synchronized Squat
“THE END” Cleans (135/95 lb)
3 Parts Scored Individually 20 Synchronized Squat
"The End 1" Cleans (185/125 lb)
AMRAP in 3 minutes 20 Synchronized Squat
20 calorie Row Cleans (225/155 lb)
30 Wall Ball Shots (20/14
lb) Time Cap: 7 minutes
20 Toes-to-Bars
30 Box Jumps (24 in) This workout begins with
20 Kettlebell Sumo Deadlift the athletes standing tall
High-Pulls (108/72 lb) and the barbells resting on
30 Burpees the floor. After the call of
20 Shoulder-to-Overheads “3, 2, 1... go!” the athletes
(135/95 lb) will begin their
100 ft Sled Pull synchronized cleans,
making sure to reach the
Rest 1 minute bottom of the squat at the
same time for each
required weight, and the
athlete standing tall. At the
start of the clock, the
athlete will begin their 7
min AMRAP of squat clean-
and-jerks. The clean may
be performed in one swift
motion, any style,
however, a hang clean is
not acceptable. Any style
of press is accepted, so
long as the athlete finishes
with hips, knees, and arms
locked out overhead,
weight over their center of
mass, and their feet
directly underneath their
hips. This includes a squat
clean thruster, thruster, or
thruster-jerk. If an athlete
fails a rep of the shoulder
to overhead, and catches it
on their shoulders, they
may reattempt the
shoulder to overhead to
complete the rep. If the
barbell touches the floor
before a rep is achieved,
the athlete must reperform
the entirety of the
repetition. Touch-and-go
repetitions are acceptable.
wodwell.com/wod/wza-online-
challenge-18-1

"The End 2" repetition to count. If the

AMRAP in 6 minutes first set of 20 repetitions is
Same workout as above completed, the team’s “WZA DOUBLE
judge must record the time

page 188 of 299

1526 BENCHMARK
WODS
March 18, 2019
Rest 2 minutes
"The End 3"
For Time
Same workout as above
Athletes complete as many
repetitions as possible in 3
minutes, then rest one
minute before starting the
workout over and
completing as many
repetitions as possible in 6
minutes. Rest once more
(2 minutes) before
completing the entire
workout in the fastest time
possible.
wodwell.com/wod/the-end
“THE POOL”
10 Rounds for Time 25
yards Swim
3 Bar Muscle-Ups
25 yards Swim
Time Cap: 25 minutes
wodwell.com/wod/the-pool
“THICK ‘N
QUICK”
For Time 4 Rope Climbs
3 Overhead Squats
(245/165 lb)
page 189 of 299
elapsed on the clock.
Athletes will then add
weight to their barbells
(assistance is permitted)
for the second round. The
second round of cleans will
be performed in the same
fashion as the first. If the
second set of 20
repetitions is completed,
the team’s judge must
again record the time
elapsed on the clock.
Athletes will again adjust
their barbells to the
appropriate loading and
proceed to the third round
of cleans. The workout is
over if all 60 reps are
completed before the time
cap. The team’s score will
be the total time it takes to
complete all 60 reps. If the
team does not complete all
60 reps when the time cap
hits, the score will be
recorded as the number of
reps completed before the
time cap. Scaled Option
Complete as many reps as
possible in 7 minutes
following this pattern: 20
squat cleans, 95 / 65 lb.
20 squat cleans, 135 / 95
lb. 20 squat cleans, 155 /
105 lb. Newer athletes
may want to further reduce
the loading. The first load
should be easy. The
second load should be
VISION”
For Time 15-12-9-12-15
reps of:
Double Dumbbell Snatches
(50/35 lb)
Burpee Box Jump Overs
(24/20 in)
Time Cap: 12 minutes
The workout begins with
athletes on the starting
mat. On go, they’ll proceed
to their set of dumbbells
and perform the set of 15
double dumbbell snatches.
From there, they’ll
advance to the box and
perform 15 box-facing
burpee box jump overs.
They’ll then advance the
box to the next section,
and head back to the
dumbbells for the set of 12
of each movement, then 9
of each movement, then
another round of 12 of
each movement, and
finally, one more round of
15 of each movement.
Once finished with their
final burpee box jump
over, they’ll sprint to the
finish mat where the judge
will record their time.
Double Dumbbell
Snatch: The Double
Dumbbell Snatch is
performed to a similar
1526 BENCHMARK
WODS
March 18, 2019
Time Cap: 4 minutes
wodwell.com/wod/thick-n-quick
“TRIPLE-G
CHIPPER”
For Time 100 Pull-Ups
80 GHD Sit-Ups
60 Pistols (alternating legs)
40 calorie Row
20 Dumbbell Push Presses
(100/70 lb)
Time Cap: 15 minutes
Athletes will complete 100
pull-ups, 80 GHD sit-ups,
60 one-legged squats, 40
calories on the rower, 20
dumbbell push presses,
then cross the finish line.
The athlete’s score is the
total time it takes for them
to complete the event.
wodwell.com/wod/triple-g-
chipper
“VETWOD 18.2”
For Time 50 Thrusters
(95/65 lb)
40 Overhead Squats (95/65
lb)
30 Toes-to-Bars
20 Front Rack Dumbbell
page 190 of 299
harder, but you should be
able to complete the 20
reps in 2-3 minutes. The
final load should be heavy
for you but doable.
wodwell.com/wod/team-series-
18-2
“TEAM SERIES
18.5”
For Time (with a Partner)
10-9-8-7-6-5-4-3-2-1 reps
of:
Bar Muscle-Ups
Squat Snatches (95/65 lb)
Time Cap: 20 minutes
This workout begins with
one athlete standing tall
under the pull-up bar. The
first athlete will complete
10 bar muscle-ups followed
by 10 squat snatches, then
tag the hand of the second
athlete who will also
complete 10 bar muscle-
ups followed by 10 squat
snatches. Once the second
athlete has completed 10
squat snatches, the team
must tag hands again
before Athlete 1 completes
9 bar muscle-ups followed
by 9 squat snatches,
tagging Athlete 2 to
complete 9 bar muscle-ups
followed by 9 squat
standard as a single arm
dumbbell snatch. The
athlete performs the
exercise with two
dumbbells instead of one.
A successful rep starts with
the dumbbells in contact
with the ground and
finishes with both of them
locked out overhead, with
the athlete’s knees and
hips fully extended. The
dumbbells must be lifted
overhead in one swift
motion, not touching the
hip, torso or shoulders in
any way. At the bottom,
only one head of each
dumbbell needs to touch
the ground. Touch and go
is permitted. Burpee Box
Jump Over: The Burpee
Box Jump Over requires
the athlete must perform
the burpee portion of the
movement facing the box.
Both feet must kick back,
then touch their chest to
the ground. Then, both
come back at the same
time (regionals and games
standard). A 2-foot take off
is required, and the athlete
may clear the box; full
extension at the top of the
box is not required. Only
feet may touch the box, no
hands or other body parts.
The athlete may step
down. If the athlete
1526 BENCHMARK
WODS
March 18, 2019
Lunges (2 x 50/35 lb)
10 Handstand Push-Ups
Time Cap: 15 minutes
wodwell.com/wod/vetwod-18-2
“WZA
BARBELLS FOR
BOOBS FINALE”
For Time 28 Bar-Facing
Burpees
7 Rope Climbs
21 Thrusters (155/105 lb)
wodwell.com/wod/wza-barbells-
boobs-finale
“WZA CIRCUS
ACT”
For Time 20 feet Obstacle
Handstand Walk
5 Snatches (205/130 lb)
20 feet Obstacle
Handstand Walk
3 Snatches (225/145 lb)
20 feet Obstacle
Handstand Walk
1 Snatches (245/155 lb)
Time Cap: 6 minutes
This workout will be
performed for time, in
chipper style. On go,
athletes will head from the
starting mat and perform
page 191 of 299
snatches. The team will
continue in this fashion:
Athlete 1 completing a
round followed by Athlete
2 completing the same
round before the team can
progress to the next,
lower-rep round. Every
second counts in this
workout. The team’s score
will be the time it takes to
complete all 220
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
team finishes in 10:32.7,
its score is 10:32. There is
a 20-minute time cap. If
the team does not finish all
220 reps before the cap,
its score will be the
number of reps completed.
Scaled Option 10-9-8-7-6-
5-4-3-2-1 reps for time of:
Pull-ups Squat snatches
Men: 65 lb. Women: 45
lb. If you struggle with
pull-ups, use assistance.
For the squat snatch, pick
a load at which you can
complete the first round
unbroken. If needed,
reduce the overall volume
by skipping the first few
rounds (start with 8 or 7
and work your way down).
wodwell.com/wod/team-series-
18-5
misses the jump, only the
jump needs to be
performed again. The rep
is counted once the
athlete’s feet touch the
ground on the other side of
the box. Stepovers are
allowed for the scaled
division.
wodwell.com/wod/wza-double-
vision
“WZA MUSCLE-
UP SANDWICH”
For Time 90 Double-Unders
70 Wall Ball Shots (20/14
lb, 10 ft)
50 Deadlifts (185/135 lb)
30 Muscle-Ups
50 Deadlifts (185/135 lb)
70 Wall Ball Shots (20/14
lb, 10 ft)
90 Double-Unders
Time cap: 30 minutes
At the start of the clock,
athletes will begin with
barbell pre-loaded and
rope in hand. At the
conclusion of the final jump
rope repetition at the end
of the workout, the athlete
will record their time. If the
athlete is unable to
perform the entirety of the
work beneath the 30:00
time-cap, record a 1
1526 BENCHMARK
WODS
March 18, 2019
the handstand walk (or
overhead carry, for scaled)
from the required line to
line. Once complete, they’ll
head to their pre-loaded
barbell to complete 5
snatches. Each set of
handstand walk (or
overhead carry) and
snatch must be completed
within a 2:00 window in
order to earn the next two
minutes. If the athlete
completes it in under 2:00,
they’ll begin their second
set of carries, and then add
weight to the barbell and
perform their set of 3
snatches. If performed
under the 4:00 mark,
they’ll perform their last
set of handstand walk, and
then 1 snatch at the final
weight. Once complete,
they’ll sprint to the finish
mat where the judge will
record their time.
Obstacle Handstand
Walk: Entire hand must
start behind the line,
denoting the beginning of
the attempted segment.
The athlete must then
complete the entirety of
each 20ft segment
unbroken. Standing on the
line or falling before hands
cross the next line will not
count as a successful
repetition.
page 192 of 299
second penalty for every
“TEAM SERIES missed repetition (ie. if
18.8” they were unable to
For Time (with a Partner) perform the 30 muscle-
30 Synchronized Toes-to- ups, the second set of 50
Bars deadlifts, 70 wallballs, and
40 Synchronized Single- 90 double-unders= 240
Arm Dumbbell Snatches repetitions= total time:
(50/35 lb) 34:00.)
50 Synchronized Dumbbell
Box Step-Overs (24/20 in) wodwell.com/wod/wza-online-
challenge-18-6
40 Synchronized Single-
Arm Dumbbell Snatches
(50/35 lb)
“WZA ONLINE
30 Synchronized Toes-to-
Bars CHALLENGE
17.3 & 17.4”
Time Cap: 15 minutes For Load and Reps in 19
minutes From 0:00-5:00:
Find 1-Rep Max Snatch
This workout begins with
both the athletes standing
From 5:00-14:00, AMRAP:
underneath a pull-up bar.
3 Power Snatches (75/55
After the call of “3, 2, 1…
lbs)
go!” the athletes may
3 Box Jumps (24/20 in)
begin their synchronized
6 Power Snatches (75/55
toes-to-bars, making sure
lbs)
that all four feet are in
6 Box Jumps (24/20 in)
contact with the bar at the
9 Power Snatches (75/55
same time. Once 30
lbs)
synchronized toes-to-bars
9 Box Jumps (24/20 in)
have been completed,
Increasing each round by 3
athletes proceed to the
reps each movement
synchronized dumbbell
snatches, where they will
From 14:00-19:00:
perform 40 repetitions.
Find 1-Rep Max Snatch
Each rep is counted once
Score of the Snatch
both athletes have their
component is the
dumbbells locked out
combined load of the first
1526 BENCHMARK
WODS
March 18, 2019
Snatch: The athlete will
start with the pre-loaded
barbell on the floor and in
one swift motion, will lift
the barbell overhead.
While power, squat, or split
is acceptable, hang, pause,
floating or halting is not
permitted. If the barbells
vertical trajectory stops at
any time, that repetition
will not be counted. The
repetition is successful
when the athlete is holding
the bar over the athlete’s
center of mass, hips,
knees, and arms fully
extended.
wodwell.com/wod/wza-circus-act
“WZA
GYMNASTIC
TRIPLET”
4 Rounds for Time 21
Chest-to-Bar Pull-Ups
15 Strict Handstand Push-
Ups
9 Pistols (per leg,
alternating)
Time Cap: 20 minutes
wodwell.com/wod/wza-online-
challenge-18-3
page 193 of 299
overhead. Once 40
dumbbell snatches have
been completed, athletes
proceed to the
synchronized dumbbell box
step-overs, where they will
perform 50 repetitions.
Each rep is counted once
both athletes have stepped
over their boxes and
reached the same side
with all four feet on the
ground at the same time.
Once all 50 repetitions are
completed, athletes will
again perform 40 dumbbell
snatches followed by 30
synchronized toes-to-bars.
This workout ends when all
four feet contact the bar
for the 30th repetition on
the second set of toes-to-
bars.
Every second counts in this
workout. The team’s score
will be the time it takes to
complete all 190
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athletes finish in 10:32.7,
their score is 10:32. There
is a 15-minute time cap. If
the athletes do not finish
all 190 reps before the
time cap, their score will
be the number of reps
completed.
and second max lifts.
wodwell.com/wod/wza-online-
challenge-17-3-17-4
“WZA ONLINE
CHALLENGE
17.7”
For Time 1,000 meter Row
15/12 Ring Muscle-Ups
30 Thrusters (95/65 lb)
wodwell.com/wod/wza-online-
challenge-17-7
“WZA
PROGENEX BAR
COMPLEX”
For Time 3 Hang Cleans,
Front Squats, Shoulder-to-
Overheads (245/1165 lb)
2 Hang Cleans, Front
Squats, Shoulder-to-
Overheads (265/175 lb)
1 Hang Clean, Front Squat,
Shoulder-to-Overhead
(285/185 lb)
Time Cap: 5 minutes
Athletes will start with a
pre-loaded barbell, and
proceed through the
following complex of
3 hang cleans, 3 front
squats, & 3 shoulder-to-
overheads. After finishing
1526 BENCHMARK
WODS
March 18, 2019
“WZA ONLINE
CHALLENGE
17.1”
6 Reps For Load 1 Clean
1 Front Squat
1 Shoulder-to-Overhead
1 Back Squat
1 Shoulder-to-Overhead
Athlete must find their max
weight for the full 5 reps
(known as "Bear Complex")
without dropping the bar.
Squat Clean into the Front
Squat is acceptable. Any
style Shoulder-to-Overhead
is acceptable (including
thruster-jerks). See also:
"Bear Complex"
wodwell.com/wod/wza-online-
challenge-17-1
“WZA ONLINE
CHALLENGE
17.5”
AMRAP in 17 minutes 20
Handstand Push-Ups
20 Pistols
20 Pull-Ups
20 Wall Balls (20/14 lbs)
(10ft)
For the pistols alternate
legs after each good
repetition.
wodwell.com/wod/wza-online-
page 194 of 299
Scaled Option For time:
30 hanging knee-raises
40 single-arm dumbbell
snatches 50 dumbbell box
step-overs 40 single-arm
dumbbell snatches
30 hanging knee-raises
Men: 35-lb. dumbbells,
20-in. box
Women: 20-lb. dumbbells,
20-in. box If needed,
substitute AbMat sit-ups
for the knee-raises and
further reduce the weight
of the dumbbells. Ignoring
the dumbbells and
performing unweighted
box step-overs is also an
option.
wodwell.com/wod/team-series-
18-8
“THE CINCO 1”
For Time 5 Deadlifts
(405/265 lb)
5 Weighted One-Legged
Squats, left leg (53/35 lb
Kettlebell)
5 Weighted One-Legged
Squats, right leg (53/35 lb
Kettlebell)
Then,
80 ft Handstand Walk
Time Cap: 7 minutes
"The Cinco 2" begins
precisely 1 minute after
each round, athletes will
advance to a heavier
barbell to perform 2 hang
cleans, 2 front squats, &
2 shoulder-to-overheads.
The final round consists of
1 hang clean, 1 front
squat, and 1 shoulder to
overhead at the heaviest
load.
wodwell.com/wod/wza-
progenex-bar-complex
“WZA SKI
SCHOOL”
For Time 40/30 calorie Ski
Erg
250 meter Swim
50 Heavy Double-Unders
50 Heavy Double-Unders
50 Heavy Double-Unders
40/30 calorie Ski Erg
*+5 calorie for every break
Time Cap: 14 minutes
At the start of the workout
, the athlete will start the
ski for calories. Once
finished, the athlete will
follow the path to the
water and swim 250m,
after which the athlete will
re-enter the field and
follow the path back to the
jump rope station. Each set
of jump rope will be
performed on one station.
1526 BENCHMARK
WODS
March 18, 2019
challenge-17-5
“WZA PEAK 360
PULL & PUSH”
For Time 45 Pull-Ups
100 foot Sled Push
30 Chest-to-Bar Pull-Ups
100 foot Sled Push
15 Bar Muscle-Ups
100 foot Sled Push
Time Cap: 7 minutes
On the call of 3-2-1 go,
athletes will start on the
pull-up bar, and proceed
through their required
number of pull-ups. Upon
completion, they'll proceed
to the pre-loaded sled,
where they'll perform the
required number of
lengths. Once complete,
they'll move back to the
pull-up bar to perform their
required number of chest-
to-bar pull-ups, or in the
case of scaled, the same
quantity of pull-ups. They'll
then perform the same
number of heavy sled push
lengths, and return to the
pull-up bar for one final
movement. All divisions
but scaled, will finish with
the required number of bar
muscle-ups, and complete
the workout with one more
round of heavy sled push.
page 195 of 299
the time cap.
wodwell.com/wod/the-cinco-1
“THE
MOTIVATOR”
AMRAP in 9 minutes
Shoulder-to-Overhead
(115/85 lbs)
Front-Rack Lunges (115/85
lbs)
Penalty Each Time Bar is
Dropped*
*If athlete drops the bar
during the Shoulder-to-
Overhead, penalty is 20
Double-Unders. If athlete
drops the bar during the
Front-Rack Lunges, penalty
is 5 burpees.
wodwell.com/wod/the-motivator
“THE
SEPARATOR”
For Time For Men:
12 Ring Handstand Push-
Ups
15 Back Squats (225 lb)
20 Burpees
9 Ring Handstand Push-
Ups
18 Front Squats (205 lb)
20 Burpees
6 Ring Handstand Push-
The athlete will advance
after the completion of
every prescribed set of
repetitions in the jump
rope station. Each set of
jump ropes must be
performed unbroken, if the
athlete breaks at any point
during the set, a 5 calorie
penalty will be added to
the final ski erg. There will
only be 1 penalty per
station for a maximum
total of 3 penalties totaling
up to 15 calories. The
athlete will then move to
the ski erg to complete the
total amount of calories
required including the
penalties. Once the
prescribed number of
calories is reached (plus
potential penalty calories).
The athlete will finish the
workout on their start mat.
If the athlete is unable to
complete the workout in its
entirety, they will receive a
+:01 penalty per
repetition. Ski Erg: Feet
must remain on the ski erg
platform at all times. We
strongly advise athletes
use shoes while standing
on the ski erg platform.
Hands must stay in
between the black bars of
the platform at all times.
Double Unders: This is a
standard double-under in
1526 BENCHMARK
WODS
March 18, 2019
wodwell.com/wod/wza-peak-
360-pull-push
“WZA ROBIN”
For Time 50/40 Chest-to-
Bar Pull-Ups
Then, 3 Rounds of:
12/8 calorie Echo Bike
6 Cleans (225/150 lb)
60 foot Heavy Axle Bar
Front Rack Lunges
(170/120 lb)
Time Cap: 12 minutes
At the start of the workout,
the athlete will run down
their lane to the rig and
perform their designated
movement (pull-ups/C2B)
while facing the crowd
(facing their lane). The
athlete will then move to
the bike for their
prescribed calories. Once
they have completed their
calories they will move
forward to their barbell to
perform cleans. They will
repeat this sequence 2
more times in the same
fashion. At the completion
of the last set of cleans,
the athlete must place the
barbell behind the axle
bar. The athlete may then
start their lunges. Each 10
page 196 of 299
Ups
21 Overhead Squats (185
lb)
20 Burpees
For Women:
15 Back Squats (165 lb)
20 Burpees
6 Ring Handstand Push-
Ups
18 Front Squats (145 lb)
20 Burpees
4 Ring Handstand Push-
Ups
21 Overhead Squats (125
lb)
20 Burpees
2 Ring Handstand Push-
Ups
Time Cap: 16 minutes
wodwell.com/wod/the-separator
“TRIANGLE
COUPLET”
15-10-6 Reps for Time
Thrusters (165/115 lb)
Bar Muscle-Ups
Time Cap: 10 minutes
Athletes will complete 15
thrusters, then 15 bar
muscle-ups, 10 thrusters
and 10 bar muscle-ups,
then 6 thrusters and 6 bar
muscle-ups. After each
round, the athlete will
which the rope passes
completely under the feet
twice for each jump. The
rope must spin forward for
the rep to count.
wodwell.com/wod/wza-ski-school
“WZA TWO-
FOR-ONE
SPECIAL”
For Time and Load (WOD
4) 2 Rounds for Time:
40 calorie Row
40 Toes-to-Bars
40 Overhead Squats (95/65
lb)
Time cap: 18 minutes
Then, (WOD 5) with
Remaining Time:
1 rep max Hang Snatch
Time cap: 20 minutes
Athletes may begin
strapped into the rower,
with a reset device
displaying zero calories. At
the start of the clock, the
athlete will proceed to row
until they hit the required
number of calories. Once
the monitor registers the
required number, they may
exit the rower and they’ll
then head to the pull-up
1526 BENCHMARK
WODS
March 18, 2019
foot section is a rep. Each
section must be performed
unbroken. If a bar is
dropped within a 10 foot
section, that entire section
must be started over. Both
the athlete and the judge
must wait for the event to
be over to exit the field,
athlete must sign their
scorecard before leaving
the stage. This workout
has a 12mn time cap. The
finish mat counts for 1 rep.
If an athlete is not able to
complete the work in the
allotted time-cap, the
athlete shall receive a
+:01 penalty for every
uncompleted repetition
added to the time-cap
which shall act as their
time. Chest to Bar Pull-
ups: This is a standard
chest to bar pull-up. Dead
hang, kipping or butterfly
pull-ups are allowed as
long as all the
requirements are met. The
arms must be fully
extended at the bottom,
with the feet off the
ground. At the top, the
chest must CLEARLY come
into contact with the bar
below the collarbone.
Cleans: A muscle clean,
power clean, squat clean
or split clean may be used,
as long as the barbell
page 197 of 299
advance the barbell
forward to the next rep
mat. The event is complete
when the athlete finishes
their last bar muscle-up
and crosses the finish line.
wodwell.com/wod/triangle-
couplet
“TWO-STROKE
PULL”
5 Rounds for Time 300
meter Run
20/15 calorie Assault Bike
44 ft Sled Pull
Time Cap: 18 minutes
Athletes will complete 5
rounds of the workout,
finishing when they pull
the sled across the finish
line.
wodwell.com/wod/two-stroke-pull
“VETWOD 18.3”
3 Round for Time 50
Double-Unders
20 Kettlebell Swings (53/35
lb)
At the 8-minute mark, 5
minutes to find:
1 rep max Clean
wodwell.com/wod/vetwod-18-3
bar. Next, the athlete will
begin performing the
required rounds and reps
of toes to bar. Each rep
must begin with the
athlete hanging from the
pull-up bar at full shoulder
and arm extension. To
commence each rep, the
athlete’s feet must break
behind the perpendicular
plane set by the pull-up rig
and the floor. At the
conclusion, the athlete
must have both toes touch
the pull-up bar
simultaneously between
the athlete’s hands. Once
the athlete completes their
final rep of toe-to-bar or
hanging knee raises, they
will advance to the
overhead squat. At the
start, the athlete may
choose to bring the pre-
loaded barbell overhead
however they please.An
athlete may squat snatch
their first repetition of each
set from the floor, and that
shall count as a repetition.
At the conclusion of the
last overhead squat in
round one, the athlete will
proceed back to the rower,
and reset the monitor to
display zero calories, and
proceed through the triplet
for their second and final
round. Once the athlete
1526 BENCHMARK
WODS
March 18, 2019
comes up to the shoulders,
with the hips and knees
fully extended with the
feet in line and the elbows
in front of the bar. Front
Rack Lunge: Athletes can
bring the bar to their
shoulder in any fashion.
Once the athlete has the
bar in the frontal plane,
they may begin lunging. At
the top of each repetition,
the athletes' hips and
knees must be fully
extended. At the bottom,
the athlete's knee must
make contact with the
floor. Athletes may not
take extra steps between
each lunge. Athletes must
perform each designated
segment without dropping
the barbell from the front
rack.
wodwell.com/wod/wza-robin
“WZA SPECIAL
DELIVERY”
For Time 5/4 Rope Climbs
45 feet Sandbag Carry
(200/140 lb)
9 Thrusters (115/80 lb)
45 feet Sandbag Carry
(200/140 lb)
4/3 Rope Climbs
45 feet Sandbag Carry
(200/140 lb)
page 198 of 299
finishes two rounds or hits
“WZA BAY the 18 minute time-cap,
WATCH” whichever comes first, the
For Time 5000 meter Run athlete will begin workout
5. Workout 5 begins with
wodwell.com/wod/wza-bay-watch the balance of the 20
minute running clock.
Using the preloaded
“WZA DEATH BY barbell from workout 4, the
TRIPLET” athlete will proceed to
attempt to find their 1RM
E2MOM For As Long As
hang-snatch, any style.
Possible 8 Burpee Box
The barbell must first be
Jump Overs (24/20 in)
deadlifted off the ground to
8 Hang Power Snatches
full hip and knee
(115/80 lb)
extension. Then, while
8 Thrusters (115/80 lb)
keeping the barbell off the
Rest until the next 2-
ground, the athlete in one
minute mark
swift motion must bring
the barbell from the hang
Every two minutes, on the
position to overhead, using
minute athlete will attempt
a muscle, power, squat, or
to complete the designated
split snatch. The athlete
work within a two minute
may make as many
running clock. If the athlete
attempts as possible over
completes all the required
the balance of the 20
work within the 2:00
minute running clock used
window, they rest the
for workout 4 & 5. The
remainder of the 2:00. At
heaviest single lift
minute 2:00, they have
until minute 4:00 to
performed will be the only
lift to count towards the
complete another round. If
athlete’s score for WOD 5.
they complete the round,
they rest until minute 6:00.
wodwell.com/wod/wza-online-
They’ll begin a new round challenge-18-4-18-5
at minute 6:00 and have
until minute 8:00 to
complete another “WZAOC 18.4
complete round. This
continues, with the athlete
1526 BENCHMARK
WODS
March 18, 2019
15 Thrusters (115/80 lb)
45ft Sandbag Carry
(200/140 lb)
3/2 Rope Climbs
45ft Sandbag Carry
(200/140 lb)
21 Thrusters (115/80 lb)
The workout begins with
athletes on the starting
mat. On go, they’ll proceed
to the rope to perform the
required number of rope
climbs. Once complete,
The athlete will proceed to
their sandbag, where
they’ll pick it up, and carry
to and from for three total
trips, for a total of 45ft.
The athlete will drop the
sandbag on the side
closest to their barbell, and
then perform the required
number of thrusters. Once
done, they’ll pick up the
sandbag for three total
trips, returning to the rope
climbs, where they’ll
complete round two.
They’ll continue in similar
fashion until they complete
their 21st thruster, at
which point they’ll proceed
over their barbell to the
finish mat. If the athlete is
unable to complete the
workout in its entirety,
they will receive a +:01
penalty per repetition.
Rope Climb: Athlete must
page 199 of 299
working to complete a full
round under each two
minute clock. If the athlete
is unable to complete the
entirety of the work in any
allotted two minute round,
their workout is over. For
the 2018 Wodapalooza
online challenge, athletes
were capped at 12 rounds
with the tie-breaker being
the time on the clock when
they finished the 12th
round (ie. 23:33.)
wodwell.com/wod/wza-online-
challenge-18-2
“WZA ICEAGE
MEALS STRONG
SWIM”
2 Rounds for Time 200
meter Swim
150 Air Squats
10 Sandbag Cleans
(150/100 lb)
50 meter Sandbag Bear
Hug Carry
Time Cap: 21 minutes
Athletes will begin on their
starting mats, and on the
call of 3-2-1 go will head
clockwise around the
competition floor until they
reach the ramp into the
water. They'll proceed
down the ramp, and begin
QUALIFIER”
AMRAP in 16 minutes 2
Devil Presses (50/35 lb)
2 Alternating Dumbbell
Box Step-Ups
4 Devil Presses (50/35 lb)
4 Alternating Dumbbell
Box Step-Ups
6 Devil Presses (50/35 lb)
6 Alternating Dumbbell
Box Step-Ups
Scaling 35, 20 lbs & 1 DB
for Step-ups (carry
anyway) Flow Workout 4 is
a 16min AMRAP, with the
score being the total
number of repetitions
performed. Athletes will
begin standing tall, with
their dumbbells resting on
the ground. At the start of
the clock, the athlete will
begin with the set of two
(2) devil presses
(explained below.) Once
the athlete completes the
two devil presses, they will
continue to the plyometric
box set to the specific
height, where they will
perform two total
alternating dumbbell step-
ups with the same weight.
For the first set of two, that
includes one step-up with
the right leg, and one step-
up with the left leg,
totaling two (2.) Upon
1526 BENCHMARK
WODS
March 18, 2019
ascend the rope to touch
the required height.
Jumping to begin is
permitted. The athlete
must come down in a
controlled manner.
Sandbag Carry: The
athlete can use any
method to lift the bag.
Once the bag is lifted, the
athlete can begin the carry
in a fully extended
position. If the athlete's
foot crosses the
designated start line
during the carry, they must
step behind that line
before beginning the carry.
The carry must be
performed with the bag in
the frontal plane. The bag
cannot be placed on the
shoulder or back. A
successful carry must start
with both feet clearly
behind the start line and
finish with both feet clearly
in front of the finish line.
Thrusters: This is a
standard barbell thruster in
which the barbell moves
from the bottom of a front
squat to full lockout
overhead. The bar starts
on the ground. The hip
crease must clearly pass
below the top of the knees
in the bottom position. A
full squat clean into a
thruster is allowed when
page 200 of 299
their swim around 3 buoys.
Upon returning to the
ramp, they'll have
completed 200m. Please
note, the use of a life-
vest will be available
but will result in 60
minutes added to your
total time. They'll then
proceed up the ramp, and
head clock-wise back to
their lane, where they'll
begin air squats. Upon
completion of the 150 air
squats, they'll grab their
sandbag and perform the
10 sandbag cleans. This
requires the athlete brings
the bag from the ground,
up and over their shoulder
with full hip and knee
extension. Once complete,
they must pick up the
back, and hold it in a "bear
hug" position in the front of
their body, and carry it for
a total of 50m. They'll
continue this for two total
rounds. All adaptive
athletes will perform a
different version of WOD 5,
which includes a distance
swim for time.
wodwell.com/wod/wza-iceage-
meals-strong-swim
“WZA ONLINE
completion of the set of
two step-ups, the athlete
will perform four (4) devil
presses. Then, they’ll
complete four (4)
alternating DB step-ups (2
L & 2 R.) Upon the
completion of the round of
8/8, the athlete and/or
judge should note the time,
as this will be used as the
tie-breaker in the case of a
tie. They’ll continue in this
fashion, increasing the
reps of each movement by
two repetitions, until the
end of the 16 minute clock.
This workout is scored as
the total number of
repetitions completed
within the 16 minute cap.
Movement Standards
Devil Press: The Devil
Press is a movement
featuring two dumbbells of
the same weight, and is
essentially a combination
of a dumbbell burpee, and
a double dumbbell snatch.
Athletes will start each
repetition with the
dumbbells on the ground.
Then, with the athlete’s
hands on the dumbbell,
they’ll perform a burpee,
with chest making contact
with the floor. From here,
the athlete will jump to
their feet, never taking
their hands from the
1526 BENCHMARK
WODS
March 18, 2019
the bar is taken from the
floor. If the barbell is
dropped from above, the
barbell must settle before
the athlete picks it up; for
the next repetition. The
barbell must come to a full
lockout overhead, with the
hips, knees, and arms fully
extended, and the bar
directly over the middle of
the athlete’s body for the
rep to count.
wodwell.com/wod/wza-special-
delivery
“WZAOC 18.1
QUALIFIER”
For Time 150 Double-
Unders
60 Wall Ball Shots (20/14
lb)
30 Chest-to-Bar Pull-Ups
150 Double-Unders
Time Cap: 12 minutes
Scaling 100 Unloaded
Barbell Lateral Jump Overs
60 Wallballs (14, 10lbs)
@10/9ft (9ft for all 13-15)
30 Jumping Chest to Bar
100 Unloaded Barbell
Lateral Jump Overs Flow
Workout 1 is a “for-time”
event, that begins with the
athlete standing tall, jump-
rope in hand. At the start
page 201 of 299
CHALLENGE
17.2”
AMRAP in 7 minutes 21-15-
9 Reps of:
Deadlifts (225/155 lb)
Overhead Squats (135/105
lb)
50 Double-Unders after
each Round
Complete 21 Deadlifts, 21
Overhead Squats and 50
Double-Unders, then 15
Deadlifts, 15 Overhead
Squats and 50 Double-
Unders, then the set of 9
Deadlifts, 9 Overhead
Squats, 50 Double-Unders.
Repeat until time is up.
wodwell.com/wod/wza-online-
challenge-17-2
“WZA ONLINE
CHALLENGE
17.6”
AMRAP in 15 minutes 10-8-
6-4-2 Reps of
Hang Power Cleans
(ascending weight)
Lateral Over-the-Bar
Burpees
Toes-to-Bars
Starting weight is 135/95
lbs. After finishing the
round of 2 reps, increase
dumbbells. Next, the
athlete shall snatch or
swing both dumbbells from
the floor simultaneously,
and finish with both locked
out overhead, with hips,
knees, shoulders, and arms
at full extension. This shall
indicate a completed
repetition. Please note, the
athlete may “swing” the
dumbbells between their
legs to help to build
momentum to get them
overhead, but the athlete
may NOT pause at the
shoulders and press the
dumbbells. Alt. Dumbbell
Step-Up: Next is the
dumbbell step-up. For this
movement, the athlete
must start with the
dumbbells in their hands at
the athlete’s sides, with
both feet in contact with
the ground. The athlete will
then, leading with one leg,
step onto the box. A
repetition is complete
when both feet are on top
of the box, dumbbells in
hand, with hips and knees
at full extension. Before
beginning the next
repetition, both feet must
come back in contact with
the ground. Each repetition
must alternate which foot
is leading. The athlete
must also refrain from
1526 BENCHMARK
WODS
March 18, 2019

of the ascending clock, the
athlete may begin with
double-unders. Upon
accumulation of the
required 150 repetitions,
they will then advance to
the wallballs. Upon
the weight and start again
on the round of 10 at
165/115 lbs, then 185/125,
205/135, 225/145,
245/155.
wodwell.com/wod/wza-online-
using their hand or the
dumbbell in contact with
the box to assist them with
their step-up.
wodwell.com/wod/wzaoc-18-4-
qualifier

completion of their 60 challenge-17-6

wallball repetitions, the

athlete and/or judge will
note the time, as this will
be used as the tie-breaker.
They will then advance to
the pull-up bar to complete
the required number of
chest-to-bar pull-ups. Once
finished, they will again
return to the jump rope, to
accumulate 150 double-
unders. Upon completion
of the final double-under,
time will be called which
will be noted as the
athletes score: total time
to complete the above
workout. Movement
Standards Double-
Under: The double-under
requires the athlete
complete two rotations of
the rope beneath the
athlete's feet for every
singular jump. If the rope
does not pass beneath the
athlete's feet twice, such
as tripping on the rope
during the second rotation,
that rep shall not count.
Wall Ball Shots: For the
wallball, the athlete must
“WZAOC 18.7
“WZA QUALIFIER”
POWERDOT 7K Death By Every 2 Minutes
& WRECK BAG on the Minute 8 Burpee
RUN” Box Jump Overs (24/20 in)
8 Hang Power Snatches
For Time 7000 meter Run
(115/80 lb)
Then,
8 Thrusters (115/80 lb)
1 mile Run with Wreck Bag
Scaling 8 Burpee Box
This workout is part of a
Jump Overs (20, 16in - May
dual event, featuring both
Step-Over) 8 Hang Power
WOD 1 & WOD 2, the
Snatches (75, 55Lbs) 8
Wreck Bag Mile. Using chip
Thrusters (75, 55Lbs) Flow
timing software, athletes
Prior to the start of WOD 7,
will run through a course
athletes shall have a pre-
out and around downtown
loaded barbell with clips to
Miami wearing a timing
the assigned hang snatch
bib. Mid-way through the
and thruster load, and a
course, they will be faced
plyometric box at the
with the start of WOD 2,
assigned height. The clock
which is a continuation of
shall be set ascending to
their current run. This,
60:00. At the start of the
however, does not affect
clock, the athlete will begin
their WOD 1 score, which is
the first two-minute round
the total time through the
(0:00 to 2:00,) with their
entire of the Powerdot 7k
first set of eight burpee
run. This workout is simply
box jump-overs. Upon
scored as the fastest total
completion of the eight
time on the run.
repetitions, the athlete will
proceed to the barbell,

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1526 BENCHMARK
WODS
March 18, 2019
start with the ball at a
dead stop on the ground.
The athlete may then pick
up the ball and stand tall
before beginning a set, or
squat clean the ball, before
beginning their first
repetition of any set. An
athlete may not start in a
squat, pick up the ball from
this position, and toss the
ball to the target. A
repetition consists of an
athlete holding the ball in
the “front rack,” and
performing a full squat,
hip-crease passing below
the top of the knee, and
when vertically extending
throwing the ball to a
specific target height. If
the athlete’s hip does not
break parallel, or the
target does not touch the
wall, that rep will not be
counted. The athlete may
then catch the ball and
perform multiple reps if
they so choose. Finally,
athletes may not catch the
ball on the bounce, and
head right into a wallball
repetition. The ball must
be settled on the floor
before picking it up to
begin another set. Chest-
to-Bar: The chest to bar
pull-up begins with an
athlete at a dead-hang
(arms, shoulders, and hips
page 203 of 299
wodwell.com/wod/wza-
powerdot-7k-wreck-bag-run
“WZA RPM
CHIPPER”
For Time 150 meter Run
50 Deadlifts (225/155 lb)
150 meter Run
40/30 Ring Dips
150 meter Run
30 Alternating Dumbbell
Squat Snatches (70/50 lb)
150 meter Run
200 Weighted RPM Scout
Double-Unders
150 meter Run
100 foot Handstand Walk
Time Cap: 20 minutes
On the call of 3-2-1, go, the
athlete will proceed to
the trueform to begin a
150m run. This run will act
as a "buy-in" for this
and every subsequent
movement of the chipper.
Once done with the run,
the athlete will head to
their preloaded barbell to
begin their set of 50
deadlifts. After completing
the deadlifts, they'll head
back to the trueform for
another set of 150m on the
trueform. Once complete,
they'll move to the ring
dips/hand-release push-
ups. Then they'll head back
where they’ll complete
eight hang snatches.
Finally, they’ll close out the
round with eight thrusters
with the same barbell. If
the athlete is able to
complete the allotted work
(8 reps of the three
movements) within the
two-minute window, they’ll
earn themselves another
two minute round starting
at 2:00. If there is any
remaining time within the
2 minute round upon
completion of the work, the
athlete must rest the
remainder. At minute 2:00,
the athlete will begin again
with the 8 burpee box
jump overs, 8 hang
snatches, and 8 thrusters.
If they finish it within the
window of 2:00 to 4:00,
they’ll rest the remainder,
and repeat again at minute
4:00 to 6:00. Athletes will
continue in this fashion for
as long as possible until
they are no longer able to
complete the entirety of
the 8/8/8 within the two-
minute window. If they do
not complete the entire
work within any of the 2:00
windows, their workout
concludes. This workout is
scored as the total number
of repetitions completed.
The tie-breaker shall be
1526 BENCHMARK
WODS
March 18, 2019
extended) from a pull-up
rig. The athlete then, using
any style (kipping,
butterfly, strict,) must draw
anywhere from their
clavicle to their first rib in
physical contact with the
bar. Each repetition begins
with the athlete in a dead-
hang, and finishes with the
athlete making contact
with their chest to the bar.
wodwell.com/wod/wzaoc-18-1-
qualifier
“WZAOC 18.5
QUALIFIER”
AMRAP in 15 minutes 30
Back Squats (135/95 lb)
30 Toes-to-Bars
30 Back Squats (135/95 lb)
30 Deficit Handstand Push-
Ups
30 Back Squats (135/95 lb)
30/20 Ring Muscle-Ups
Scaling 30 Back Squats
(95, 65Lbs) 30 Hanging
Knee Raises 30 Back
Squats 30 Hand Release
Push-Ups 30 Back Squats
30/20 Pull-Ups
Flow
Workout 5 is a 15min
AMRAP, with the score
being the total number of
page 204 of 299
to the 150m run, and
proceed through the
same fashion from the
alternating dumbbell squat
snatches, back to the run,
then to the single-unders,
back to the run, then 100ft
handstand walk or
dumbbell overhead
walking lunge.
wodwell.com/wod/wza-rpm-
chipper
“WZA THE
OCHO CHIPPER”
For Time 30/20 Bar Muscle-
Ups
30 Hang Power Cleans
(155/105 lb)
30 Deficit Handstand Push-
Ups (4/2 in)
30 Front Squats (155/105
lb)
30 Toes-To-Bars
30 Shoulder-to-Overheads
(155/105 lb)
Bar Muscle-Up: The bar
muscle up begins with the
athlete at a dead hang on
the pull-up bar. Arms must
be fully extended with feet
off of the ground. Kipping
of any kind is permitted as
long as feet do not pass
the height of the pull-up
bar. At the top of each
repetition, the elbows must
recorded as the total time
on the clock at the
conclusion of the athlete’s
previous complete round.
For example, if an athlete
finishes round 6 at 11:47,
and is not able to complete
the next round, their score
would be their total
repetitions, and 11:47
would be recorded as the
tie-breaker. Movement
Standards
Burpee Box Jump
Over: The burpee box
jump begins with an
athlete using a box set to
the required height. Each
repetition begins with the
athlete facing the box. The
athlete shall then perform
a burpee, facing the box.
This requires the athlete’s
chest and thighs to come
in contact with the floor.
The athlete must then
jump themselves to a
standing position with both
feet in contact with the
floor. From here, the
athlete must jump with a
two-foot takeoff either on
top of the box or directly
over the box. If landing on
top of the box, the athlete
may step or jump down on
the opposite side.
However, both feet must
pass directly over the box.
Also, no hip extension is
1526 BENCHMARK
WODS
March 18, 2019
repetitions performed
within the fifteen-minute
window. Prior to the start
of the workout, the athlete
will begin with a preloaded
barbell with clips for the
back squats. Team WZA
recommends using a rack
for this workout, but
athletes may choose to
keep the barbell on the
ground or take it from the
rack. Also, athletes must
pre-measure out the box
for their hand location
during the handstand
push-up repetitions, with
more specifics listed out
below. Athletes will
proceed through the
allotted movements in
sequential order, and if
able to get through it in its
entirety, will then proceed
to start back at the first
movement and continue
through again until the
clock runs out. At the start
of the clock, athletes will
begin with their set of Back
Squats. Athletes may take
as many sets as necessary
to complete the total
number of required
repetitions. Once
completed, the athlete will
advance on to the pull-up
rig for the toes-to-bar.
Once again, the athlete
may break it up how they
page 205 of 299
be fully locked out while
the athlete is in a position
of support above the bar.
Athletes may not rest on
the bar using a weight belt,
laying on their torso, hip,
etc. In the locked out
position, the hands are the
only point of contact
helping the athlete stay in
support. Athletes cannot
remove their hands from
the pull-up bar in the
position of support. Hang
Power Clean: Bar must
be deadlifted first before
engaging in any pulling
movement, and must
clearly stop at the hip. Bar
must be received in the
front rack position in one
motion from the hang
position and may not be
lowered below the knees.
Full extension of the hips
and knees must be
achieved with the bar in
the front rack position for
the rep to count. Reps can
be unbroken or partitioned
as needed. Handstand
Push-Up: Every repetition
of the handstand push-up
begins and ends at the top
of a handstand, with the
arms fully locked out, the
heels in contact with the
wall, the hips open and the
body in line with the arms.
The feet do not need to
required on top of the box
or at any point. Once both
of the athlete’s feet come
in contact with the ground
on the opposite side of the
box in which the repetition
started, that rep shall be
counted. The athlete must
always start each
repetition facing the box.
Lateral burpees to the box
will not be accepted. If
performing scaled, step-up
and overs of any variety
will be accepted. Hang
Snatch: The hang snatch
requires the athlete to
start with a preloaded
barbell with clips. At the
start of each set, the
athlete must deadlift the
bar and come to a clear
stop, with the athlete’s
hips and knees extended,
the barbell in the athlete’s
hands in the hang position.
Each repetition must begin
from the hang position,
with the athlete’s arms
extended, the barbell
below the hip, and off the
floor. Then, in one fluid
motion, the athlete must
bring the barbell directly
overhead. Each repetition
is counted when the
athlete’s hips, knees,
shoulders, and arms are
extended, with the barbell
directly over the athlete’s
1526 BENCHMARK
WODS
March 18, 2019
wish, but may not advance
to the next movement
before completion of the
toes-to-bar. Once
complete, the athlete will
head back to the same
barbell for another set of
required Back Squats.
Upon completion, they’ll
head to the wall for their
required version of
handstand push-ups. Once
they complete the required
repetitions, they’ll head
back to the Back Squats.
Upon completion of the
Back Squats, they’ll then
head to the hanging rings
for ring muscle-ups. If they
are able to complete the
required number of
repetitions within the
fifteen time-cap, athletes
will then start back at the
top of the workout with
another set of Back Squats.
They’ll continue in this
fashion until the time runs
out. This workout is scored
as the total number of
repetitions completed
within the 15-minute cap,
with the time-cap being
the time on the clock after
the completion of the
second movement (toes to
bar or hanging knee
raises.) Movement
Standards Back
Squats: The barbell back
page 206 of 299
remain in contact with the
wall for the entire
movement, but both must
touch the wall at the top of
the movement. Kipling is
allowed. Front Squat: In
the front squat, the barbell
must be held in the front
rack position. The hip
crease must clearly pass
below the top of the knees
in the bottom position. At
the top, the knees and hips
must be completely open
with the barbell in control.
A full squat clean on the
first repetition will count as
a repetition as long as all
the above requirements
are met. Toes-to-Bar: The
athlete must go from a full
hang position to having the
toes touch the pull-up bar.
Both feet must touch the
bar at the same time,
inside the hands. The arms
and hips must be fully
extended at the bottom
and the feet must be
brought back behind the
bar. Shoulder-to-
Overhead: The athlete
must start with a barbell
on the shoulders and move
the bar overhead with the
arms any way (ie: strict
press, push press, push
jerk, etc.) The barbell must
come to a full lockout
overhead, with the hips,
center of mass. The athlete
may perform any style of
hang snatch, including
hang power, hang split,
hang muscle, or hang
squat. If for whatever
reason the barbell comes
in contact with the ground,
the athlete must deadlift
the bar before attempting
another repetition.
Thruster: The thruster
shall be performed with
the same barbell as the
hang power snatch, and
requires the athlete start
with the barbell in the front
rack position. From here,
the athlete must pass
through a front squat, with
the athlete’s hip crease
passing below the top of
their knee. Then, the
athlete must extend their
hips and knees while
simultaneously pressing
upward on the bar, to
finish with the barbell
locked out overhead, with
the athlete’s hips, knees,
shoulders, and arms
extended, with the barbell
over the athlete’s center of
mass. The athlete may
“thruster-jerk.” The athlete
may also their set of
thrusters immediately
following their final
repetition of hang power
snatches, by bringing the
1526 BENCHMARK
WODS
March 18, 2019

squat requires the athlete
have a preloaded barbell,
with clips, either on the
rack or the floor. The
athlete will bring the
barbell to the back-rack
and may then begin their
repetitions. Each rep will
knees, and arms fully
extended, and the bar
directly over the middle of
the athlete’s body for the
rep to count.
wodwell.com/wod/wza-ocho-
chipper
barbell directly to the
front-rack position, as
opposed to placing the
barbell down. Finally, the
athlete may start each set
by performing a squat
clean thruster.

start standing tall with hips wodwell.com/wod/wzaoc-18-7-

and knees extended. The qualifier

athlete will then pass “WZAOC 18.2 &

through a full-depth squat,
with their hip crease
passing below the top of
their knee. Each rep will
finish with the athlete
finishing standing tall with
the athlete's hips and
knees at full extension.
Toes to Bar (Hanging
Knee Raises): The toe to
bar requires an athlete
start each set at a dead
hang from a pull-up bar,
with shoulders, arms, hips,
and legs at full extension.
Each repetition consists of
an athlete bringing both
feet behind the
perpendicular vertical plain
created by the pull-up bar,
and finishes with both feet
simultaneously in contact
with the pull-up bar,
between the athlete’s
hands. If the athlete is
required to perform
hanging knee raises, each
rep consists of an athlete
bringing both feet behind
18.3
QUALIFIERS”
AMRAP in 8 minutes
Workout 2
From 0:00-3:00:
Max Rep Clean-and-Jerks
(165/115 lb)
Transition from 3:00-5:00.
Workout 3
From 5:00-8:00:
1 Rep Max Clean-and-Jerk
WOD 2 & 3 begins with a
barbell pre-set to a specific
weight. At the start of the
eight-minute clock, the
athlete will use the first
three minutes to perform
as many clean & jerks as
possible, any style. At the
conclusion of the first three
minutes, WOD 2 is done,
and the score is the total
number of reps completed.
The clock will then
continue, and minute 3:00
to minute 5:00 is

page 207 of 299

1526 BENCHMARK
WODS
March 18, 2019
the perpendicular vertical
plain created by the pull-
up bar and finishes with
both the athlete’s knees
passing above their hip
creases. (Deficit)
Handstand Push-up: For
the deficit handstand push-
up, prior to the start of the
workout, athletes must
measure out and mark a
box measuring 36in wide
by 24in from the floor. This
is for the athlete’s hand
placement. The athlete’s
palms may not extend
beyond this box over the
course of any handstand
push-up repetition,
however, their fingers may.
If performing repetitions at
a deficit, we recommend
marking clearly on top of
the plates or platform
athletes are using to place
their hands, to ensure
hands do not go outside of
this box. Each repetition
begins with the kicking
upside down, onto the wall,
with the athlete’s hands
clearly inside of the box,
arms and shoulders locked
out, body vertically
aligned, with feet in
contact with the wall. Once
this position is established,
the athlete may lower their
body down to bring their
head in contact with the
page 208 of 299
considered a rest period.
The athlete may do
whatever they like during
this time, including change
the weight on the barbell
in preparation for the start
of WOD 3. At the 5:00
mark, WOD 3 begins. From
minute 5:00 to minute
8:00, the athlete shall build
up in weight to establish
their heaviest possible
clean & jerk, any style. The
athlete may increase and
decrease weight during the
two minute rest period,
and during this three
minute window however
they so please. All
attempts must be
completed by the 8:00
mark, at which point WOD
3 is complete. Please note,
you must have clips on the
bar when performing clean
and jerks for both WOD 2 &
WOD 3. Movement
Standards
Clean & Jerk: For the
clean & jerk on WOD 2 & 3,
any style of clean, and any
style of jerk is permitted.
This simply means the
barbell must originate on
the floor, arrive at the
athlete’s shoulder, and
finish with the barbell
locked out overhead, with
the athlete’s hips, knees,
shoulders, and arms at full
1526 BENCHMARK
WODS
March 18, 2019
ground. From here, the
athlete may use any style
of handstand push-up,
including kipping or strict,
to press and finish with
their body vertically
aligned, arms and
shoulders locked out, and
feet in contact with the
wall. Each rep must have
the athlete’s head make
contact with the floor, and
finish in this extended
position. If at any point in
time an athlete kicks off
the wall, they must first
establish the locked out
finish position, with body
vertically aligned before
lowering down to begin
repetitions. If over the
course of a repetition, the
athlete’s hands leave the
marked box, that rep shall
not count. However, if the
athlete is resting with their
head on the floor, they
may adjust their hands
(which may have them
come out of the box,) but
must return them to the
box before attempting to
complete another
repetition. If performing
deficit, the athlete must
use a flat surface for their
hands; for example,
athletes may not use
parallettes nor place their
fingers in the holes on
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extension, with the barbell
over the athlete’s center of
mass. Some examples of
permissible reps include a
power clean, split clean,
hang clean, squat clean,
hang squat clean, into a
strict press, push press,
push jerk, or split jerk. If
the athlete completes the
clean, but not the jerk, that
rep will not be counted.
Athletes may only use one
barbell for this workout.
Additionally, athletes must
change out their own
weights and cannot have a
pit crew assist them during
the workout.
wodwell.com/wod/wzaoc-18-2-
18-3-qualifiers
“WZAOC 18.6
QUALIFIER”
AMRAP in 8 minutes Max
Meter Row
Flow & Movement
Standards
This workout requires an
athlete have a Concept 2
Rower. No other rower
types will be accepted.
Prior to the start of the
workout, athletes will be
required to pre-set their
1526 BENCHMARK
WODS
March 18, 2019
plates. Ring
Muscle-ups: The ring
muscle-up begins with a
set of hanging rings. The
athlete must begin each
set at a dead hang from
gymnastics rings, with
shoulders, arms, hips, and
legs at full extension. The
athlete must then, either
using a strict or kipping
method, bring themselves
on top the rings and finish
with the athlete’s
shoulders over the rings, in
a finished dip position, with
arms locked out. If cycling
repetitions, the athlete
must change direction at
the bottom of the rings.
Any form of an up-rise or
any other in-ordinary
movements will not be
accepted.
wodwell.com/wod/wzaoc-18-5-
qualifier
THE HEROES
“21 GUNS”
AMRAP in 21 minutes 400
meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
page 210 of 299
rower moni- tor in the
following way: First, turn
the monitor on. Once on,
click “Select Workout.”
Then, “New Workout”,
“Single Time.” Then pre-
set the rower to “8:00,”
and click the checkbox
button. This should bring
up to the screen an 8:00
descending clock, that
shall only begin upon the
start of your first pull. Now,
when ready, begin by
pulling. The athlete shall
proceed through an 8min
AMRAP of total meters
rowed. Once the total time
elapses, there should be a
set meter number
registered on the screen.
There is no tie-breaker for
this event, and it is scored
as the total meters rowed
as displayed on the screen.
wodwell.com/wod/wzaoc-18-6-
qualifier
“31 HEROES” “343”
AMRAP (with a Partner) in For Time 100 Deadlifts
31 minutes 8 Thrusters (135/95 lb)
(155/105 lb) 100 Power Cleans (95/65)
6 Rope Climbs (15 ft) 100 Ground-to-Overheads
1526 BENCHMARK
WODS
March 18, 2019

15 Burpees 11 Box Jumps (30/24 in) (65/45 lb)

9 Pull-Ups
wodwell.com/wod/21-guns
“3D
REMEMBRANCE
DAY”
AMRAP in 18 minutes 11
Hang Power Snatches
(35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups
At 11:00:
1 minute Rest in Silence
wodwell.com/wod/crossfit-3d-
remembrance-day
“ADAMBROWN”
2 Rounds For Time 24
Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14
lb)
24 Bench Press (195/125
lb)
24 Box Jumps (24/20 in)
24 Wall Ball shots (20/14
lb)
24 Cleans (145/100 lb)
wodwell.com/wod/adambrown
Partners alternate 400m
sandbag run (45/25 lb)
Partner 1 performs the
workout listed above.
Partner 2 runs 400 meters
with a sandbag (45/25).
When Partner 2 returns
from the run, Partner 1 will
grab the sandbag, and
begin their 400 meter run,
while Partner 2 continues
the workout where Partner
1 left off. Mark a round
completed following the 11
box jumps. This is an
AMRAP workout so score is
total rounds and reps at
the end of 31 minutes.
Scaling: The box is on the
higher side and the weight
on the thruster is on the
heavier side. The barbell
should be a weight that
athletes are able to
complete 8+ repetitions
unbroken when fresh, but
will likely have to break-up
into two sets during the
workout.
wodwell.com/wod/31-heroes
“ABBATE”
For Time 1 mile Run
21 Clean-and-Jerk (155/105
lb)
43 Burpees
Scaling: This workout
involves a high volume of
hip hinging, much of it
under load. Non-
competitive athletes may
reduce the weight and/or
number of repetitions.
wodwell.com/wod/343
“ADAM”
5 Rounds for Time 7 Chest-
to-Bar Pull-Ups
14 Kettlebell Swings (32/24
kg)
21 Wall Ball Shots (9/6 kg)
wodwell.com/wod/adam
“AKKER”
10 Rounds for Time 22
Push-Ups
22 meter Walking Lunges
22 Air Squats
22 meter Bear Crawl
200 meter Run
Time Cap: 50 minutes
wodwell.com/wod/akker
“ALEXANDER”
5 Rounds for Time 31 Back
Squats (135/95 lb)

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1526 BENCHMARK
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March 18, 2019

“ALAN 800 Meter Run 12 Power Cleans (185/135

CAMERON”
21-15-9 Reps for Time
Overhead Squats (45/30
kg)
Handstand Push-Ups
GHD Sit-Ups
wodwell.com/wod/alan-cameron
“ALLAN
TARASIEWICZ”
5 Rounds for Time 5 Power
Cleans (135/95 lb)
5 Power Snatches (135/95
lb)
5 Squat Cleans (135/95 lb)
5 Squat Snatches (135/95
lb)
50 Double-Unders
wodwell.com/wod/allan-
tarasiewicz
21 Clean-and-Jerk (155/105 lb)
lb)
1 mile Run wodwell.com/wod/alexander
wodwell.com/wod/abbate
“ANDRE
FLETCHER”
“ADRIAN”
5 Rounds for Time 21
7 Rounds For Time 3 Deadlifts (65/45 lb)
Forward Rolls 15 Cleans (85/65 lb)
5 Wall Climbs 9 Push Presses (105/85 lb)
7 Toes-to-Bar
9 Box Jumps (30/24 in) wodwell.com/wod/andre-fletcher
wodwell.com/wod/adrian
“ANDREW
JORDAN”
“ALAN
AMRAP in 10 minutes 3
FEINBERG”
Power Cleans (135/95 lb)
Every Minute On the 3 Power Snatches (135/95
Minute (EMOM) in 9 lb)
minutes 5 Back Squats 3 Overhead Squats (135/95
(225/155 lb) lb)
5 Burpee Box Jumps (20 in) 50 meter Bear Crawl

wodwell.com/wod/alan-feinberg
“ANDREW wodwell.com/wod/andrew-jordan

BRUNN”
5 Rounds for Time 3
Overhead Squats (135/95
lb)
6 Handstand Push-Ups
9 Bench Presses (135/95
lb)
12 Rings Dips
wodwell.com/wod/andrew-brunn
“AMER” “ANGEL JUARBE
4 Rounds for Time 3 JR.”
Deadlifts (1.5 x
EMOM in 10 minutes 3
Bodyweight)
Deadlifts (65% of max rep)
6 Burpees
Max Burpees
9 Box Jumps (24/20 in)
Remainder time of each
wodwell.com/wod/amer
minute is max burpees.
Score would be the total
number of burpees

page 212 of 299

1526 BENCHMARK
WODS
March 18, 2019

“ANDREW throughout all 10 rounds.

“ANDY”
DESPERITO”
For Time 25 Thrusters wodwell.com/wod/angel-juarbe-jr
(115/85 lb) For Time 2000 meter Row
50 Box Jumps (24/20 in) 50 Thrusters (135/95 lb)
75 Deadlifts (115/85 lb) 2000 meter Row “APLIN”
1.5 mile Run 20 Rounds for Time 6 Strict
wodwell.com/wod/andrew-
75 Deadlifts, (115/85 lb) Pull-Ups
desperito
50 Box Jumps (24/20 in) 20 Push-Ups
25 Thrusters (115/85 lb)
wodwell.com/wod/aplin
“ANDY
Wear a weight vest (20/14
lb)
FREDERICKS”
For Time 25 Overhead “ARTHUR
wodwell.com/wod/andy Squats (95/65 lb) BARRY”
50 Double-Unders
For Time 21 Thrusters
25 Handstand Push-Ups
“ANTHONY (95/65 lb)
50 Double-Unders
21 Pull-Ups
JOVIC” 25 Push Presses (95/65 lb)
100 meter Sprint
50 Double-Unders
For Time 20 Back Squats 15 Overhead Squats (95/65
(225/155 lb) lb)
wodwell.com/wod/andy-
20 Box Jumps (24/20 in) fredericks 15 Bar Over Burpees
20 Push Presses (155/105 100 meter Sprint
lb) 9 Squat Snatches (95/65
20 Handstand Push-Ups “ANTHONY lb)
RASPA” 9 Bar Muscle-Ups
wodwell.com/wod/anthony-jovic 100 meter Sprint
For Time 7,425 meter Row
9 Handstand Push-Ups wodwell.com/wod/arthur-barry
“APRIL 2ND” 17 Hang Power Cleans
(135/95 lb)
For Time 38 Heel Claps
19 Pull-Ups “ASSUNÇÃO”
90 Sit-Ups
Then, 4 Rounds of: For Time 100 Burpees
145 Jumping Jacks
400 meter Run 75 Pull-Ups
2 Rope Climbs 50 Pistols
wodwell.com/wod/anthony-raspa
20 Burpee Box Jumps 25 Power Cleans (145/100
(24/20 in) lb)
6 Pull-Ups 12 Rope Climbs (15 ft)
400 meter Run with Plate

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1526 BENCHMARK
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March 18, 2019
Then:
1 mile Run
All with a weight vest
(20/14 lb)
"Heel claps" requires the
athlete to start hanging
from the bar with palms
both facing inward. Raise
both feet overhead, then
touch both heels together
over the bar. See "Heel
Clap" movement demo.
wodwell.com/wod/april-2nd
“ARTIE”
AMRAP in 20 minutes 5
Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (95/65 lb)
wodwell.com/wod/artie
“B-1”
3 Rounds for Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
15 Knees-to-Elbow
9 Ring Dips
wodwell.com/wod/b-1
page 214 of 299
“ARNIE”
For Time 21 Turkish Get-
Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left
Arm
50 Kettlebell Swings
21 Overhead Squats, Right
Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left
Arm
Use a single Kettlebell
(2/1.5 pood)
wodwell.com/wod/arnie
“ASHLEY BIRT”
11 Rounds for Time 29
meter Shuttle Run
10 Burpees
10 Sit-Ups
10 Thrusters (20/15 kg)
wodwell.com/wod/ashley-birt
“BADGER”
3 Round For Time 30 Squat
Cleans (95/65 lb)
30 Pull-Ups
800 meter Run
wodwell.com/wod/badger
Carry (45/35 lb)
wodwell.com/wod/assuncao
“BAIRD VC MG”
AMRAP in 13 minutes 600
meter Run (2-minute cap)*
Then, 3 Rounds of:
1 minute Max Pull-Ups
1 minute Max Deadlifts
(90/70 kg)
1 minute Max Lateral
Burpees
1 minute Rest
*The run must be
completed each round, but
only up to 2 minutes are
allowed before the pull-up
time begins. If athlete
completes the run in under
two minutes, athlete may
do extra pull-ups (extra
reps count toward the total
score). If a run takes over 2
minutes, athlete gets less
time for the next
movement. For example, if
a run takes 2:30, athlete
has only 30 seconds
remaining for pull-ups. If a
run takes 3:10, athlete has
no time for pull-ups and 50
seconds remaining for
deadlifts.
wodwell.com/wod/baird-vc-mg
1526 BENCHMARK
WODS
March 18, 2019

“BARRAZA”
AMRAP in 18 minutes 200
meter Run
9 Deadlift (275/185 lb)
6 Burpee Bar Muscle-Ups
wodwell.com/wod/barraza
“BECK SOLDO”
2 Rounds For Time 6 Squat
Clean Thrusters (135/95 lb)
8 Man-Makers (45/30 lb
dumbbells)
14 Toes-to-Bar Pull-ups
wodwell.com/wod/beck-soldo
“BERT”
For Time 50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
Scaling This Hero WOD,
like many, is long and
grueling. Most of the
exercises are approachable
by all skill levels, but the
“BATRA”
“BAZ”
For Time Buy-In: 100
AMRAP in 30 minutes 30
Double-Unders
Double-Unders
8 Squat Cleans (155/110
Then, 5 Round of:
lbs)
20 Pull-Ups
11 Hand Release Push-Ups
15 Kettlebell Snatches
(20/12 kg)
wodwell.com/wod/baz
10 Kettlebell Step-Up
Presses (24/20 in, 20/12
kg) “BENJAMIN
15 Kettlebell Snatches
(20/12 kg)
SUAREZ”
20 Ring Dips For Time 15-12-9-6-3 reps
of:
Cash Out: 100 Double- Deadlifts (185/135 lb)
Unders Handstand Push-Ups
Vertical Jumps
For the Kettlebell Step-Up
Press, athlete starts with wodwell.com/wod/benjamin-
the kettlebell in the front suarez
rack position, steps onto
the top of the box, then
presses the kettlebell “BIRCHALL”
overhead with the arm For Time 100 Back Squats
opposite of the leg that (Bodyweight)
stepped up, then steps
back down. When both feet Perform 5 Burpees at the
are back on the ground, top of each minute
that completes one rep.
Start with 5 burpees, then
wodwell.com/wod/batra begin the back squats.
Complete more 5 burpees
at the top of each minute
“BELL” and repeat until 100 back
3 Rounds for Time 21 squats are complete.
Deadlifts (185/135 lb)
15 Pull-Ups
wodwell.com/wod/birchall
9 Front Squats (185/135 lb)

page 215 of 299

1526 BENCHMARK
WODS
March 18, 2019

total volume should be wodwell.com/wod/bell

reduced by decreasing the “BONDY”
reps of each. AMRAP in 20 minutes 6
Intermediate Option For “BIG SEXY” Pull-Ups
time: 40 burpees 400-m 5 Rounds For Time 6 11 Burpees
run 80 push-ups 400-m run Deadlifts (315/205 lb) 24 Sit-Ups
120 walking lunges 400-m 6 Burpees
run 160 squats 400-m run 5 Cleans (225/155 lb) Wear a weight vest (20/14
120 walking lunges 400-m 5 Chest-to-Bar Pull-Ups lb)
run 80 push-ups 400-m run 4 Thrusters (155/115 lb)
40 burpees Beginner 4 Muscle-Ups wodwell.com/wod/bondy
Option For time:
20 burpees 200-m run 30 wodwell.com/wod/big-sexy
knee push-ups 200-m run “BRADLEY”
40 walking lunges 10 Rounds For TIme 100
200-m run 50 squats “BOLGER” meter Sprint
200-m run 40 walking 5 Rounds for Time 400 10 Pull-Ups
lunges 200-m run 30 meter Run 100 meter Sprint
knee push-ups 200-m run 25 Air Squats 10 Burpees
20 burpees 30 seconds Rest
Carry a Sandbag (25/15
wodwell.com/wod/bert wodwell.com/wod/bradley
kg) throughout the workout

“BLAKE”
4 Rounds For Time 100 ft
Overhead Walking Lunge
(45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14
lb, 10/9 ft)
10 Handstand Push-Ups
wodwell.com/wod/blake
“BOWEN”
3 Rounds For Time 800
meter Run
7 Deadlifts (275/185 lb)
wodwell.com/wod/bolger
“BREHM”
For Time 10 Rope Climbs
“BRAD (15 ft)
HARPER” 20 Back Squats (225 lb)
30 Handstand Push-Ups
5 Rounds for Time 18
40 calorie Row
Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/brehm
13 Burpees
23 Wall Ball Shots (20/14
lb)
“BRIAN
wodwell.com/wod/brad-harper AHEARN”
For Time 30 Power Cleans
(135/95 lb)
20 Shoulder-to-Overheads

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1526 BENCHMARK
WODS
March 18, 2019
10 Burpee Pull-Ups
14 Single Arm Kettlebell
Thrusters (1.5/1 pood)
20 Box Jumps (24/20 in)
For the kettlebell thrusters,
do 7 per arm (14 total) per
round.
wodwell.com/wod/bowen
“BRADSHAW”
10 Rounds for Time 3
Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
wodwell.com/wod/bradshaw
“BRENTON”
5 Rounds For Time Bear
Crawl (100 ft)
Standing Broad-Jumps (100
ft)
Perform 3 Burpees after
every 5 Broad-Jumps
Wear a Weight Vest (20/14
lb)
wodwell.com/wod/brenton
“BRIAN
page 217 of 299
“BRASWELL” (155/105 lb)
10 Pendlay Rows (185/135
AMRAP in 40 minutes 12
lb)
Burpees
9 Hang Power Cleans
Use three barbells
(95/65 lb)
18 Wall Ball Shots (20/14
wodwell.com/wod/brian-ahearn
lb)
200 meter Sandbag Run
(60/40 lb) “BRIAN HICKEY”
21-15-9 Reps for Time
wodwell.com/wod/braswell
Power Cleans (135/95 lb)
Shoulder-to-Overheads
“BRIAN” (135/95 lb)
Burpees
3 Rounds For Time 5 Rope
Climbs (15 ft)
wodwell.com/wod/brian-hickey
25 Back Squats (185/135
lb)
“BROWNWOOD
wodwell.com/wod/brian
DALLAS 5”
For Time 50 Burpees
“BRIAN
Then 5 Rounds of:
CANNIZZARO”
10 Wall Ball (20/14 lb)
For Time 50 Thrusters
10 Shoulder-to-Overhead
(135/95 lb)
(95/65 lb)
EMOM after one minute
10 Pull-Ups
mark:
10 Box Jumps (24/20 in)
1 Burpee Box Jump (30/24
10 Sit-Ups
in)
Then, 800 meter Run
With a running clock start
the thrusters. At 1:00 and
wodwell.com/wod/brownwood-
each minute after that, dallas-5
perform a single burpee
box jump before resuming
the thrusters. Continue “BULGER”
until all 50 thrusters are
10 Rounds For Time 150
completed.
Meter Run
1526 BENCHMARK
WODS
March 18, 2019
BILCHER”
For Time 9 Cleans
(185/135 lb)
21 Handstand Push-Ups
7 Cleans (185/135 lb)
15 Handstand Push-Ups
5 Cleans (185/135 lb)
9 Handstand Push-Ups
wodwell.com/wod/brian-bilcher
“BRIAN
MCALEESE”
For Time 75 Thrusters
(95/65 lb)
20 Double-Unders
Perform the double-
unders on the minute
every minute (EMOM) until
the total number of
thrusters is completed.
wodwell.com/wod/brian-
mcaleese
“BRUCE GARY”
For Time 40 Double-Unders
40 Box Step-Ups (24/20 in)
40 Push Presses (75/45 lb)
30 Double-Unders
30 Box Step-Ups (24/20 in)
30 Push Presses (75/45 lb)
20 Double-Unders
20 Box Step-Ups (24/20 in)
20 Push Presses (75/45 lb)
10 Double-Unders
page 218 of 299
wodwell.com/wod/brian-
cannizzaro
“BRIAN
SWEENEY”
5 Rounds for Time 7 Bear
Complexes (135/95 lb)
10 Lateral Over Bar
Burpees
One “Bear Complex”
consists of: 1 Power Clean
1 Front Squat 1 Push Press
1 Back Squat 1 Push Press
wodwell.com/wod/brian-sweeney
“BRUCK”
4 Rounds For Time 400
meter Run
24 Back Squats (185/135
lb)
24 Jerks (135/95 lb)
wodwell.com/wod/bruck
“BULLFROG
811GS (3 GUN)”
AMRAP in 26 minutes 10
Box Jumps (24/20 in)
5 Deadlifts (225/155 lb)
16 Slam Balls (40/30 lb)
Cash Out:
811 meter Farmer's Carry
(2 x 53/35 kg)
7 Chest-to-Bar Pull-Ups
7 Front Squats (135/95 lbs)
7 Handstand Push-Ups
wodwell.com/wod/bulger
“BULLFROG
811GS (INNER
CHAMBER)”
AMRAP in 29 minutes Buy-
In: 811 meter Run
Then:
8 Pull-Ups
11 Push Presses (135/85
lb)
8 Box Jumps (24/20 in)
11 Kettlebell Swings (53/35
lb)
8 Toes-to-Bars
11 Power Cleans (135/85
lb)
8 Burpees
wodwell.com/wod/bullfrog-
811gs-inner-chamber
“CALIXTO
ANAYA JR.”
5 Rounds for Time 5
Deadlifts (315/225 lb)
10 Burpees
wodwell.com/wod/calixto-anaya-
jr
1526 BENCHMARK
WODS
March 18, 2019

10 Box Step-Ups (24/20 in) wodwell.com/wod/bullfrog-

“CARL ASARO”
811gs-3-gun
10 Push Presses
For Time 50 Double-Unders
25 Shoulder-to-Overheads
wodwell.com/wod/bruce-gary
“BUTTERS” (135/95 lb)
20 Front Squats (135/95 lb)
For Time 1 mile Run
“BULL” 15 Cleans (135/95 lb)
6 Tire Flips
10 Snatches (135/95 lb)
2 Rounds For Time 200 17 Pull-Ups
5 Thrusters (135/95 lb)
Double-Unders 1 mile Run
50 Double-Unders
50 Overhead Squats 7 Kettlebell Snatches
(135/95 lb) (53/35 lb)
wodwell.com/wod/carl-asaro
50 Pull-Ups 15 Deadlifts (225/155 lb)
1 mile Run 10 Sandbag Ground to
Over-the Shoulders
“CARL
wodwell.com/wod/bull
wodwell.com/wod/butters MOLINARO”
21-15-9 Reps for Time
“BURGESS” Thrusters (135/95 lb)
“CAPOOT” Burpee Box Jumps (24/20
For Time 30 Pull-Ups
For Time 100 Push-Ups in)
30 Burpees
800 meter Run Handstand Push-Ups
20 Pull-Ups
20 Burpees 75 Push-Ups
wodwell.com/wod/carl-molinaro
10 Pull-Ups 1,200 meter Run
10 Burpees 50 Push-Ups
1,600 meter Run
25 Push-Ups
“CELIZ”
wodwell.com/wod/burgess
2,000 meter Run For Time 1 mile Run
75 Hand Release Push-Ups
“CAMERON” wodwell.com/wod/capoot 75 Air Squats
1 mile Run
For Time 50 Walking
75 Sit-Ups
Lunges
“CARL BINI” 75 Box Jumps (24/20 in)
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in) 5 Rounds for Time 500
meter Row Wear a ruck or a weighted
25 Triple-Unders
50 Double-Unders vest (20/15 lb)
50 Back Extensions
25 Ring Dips 5 Squat Clean Thrusters
wodwell.com/wod/celiz
50 Knees-to-Elbows (155/105 lb)
25 Wall Ball "2-for-1's"
wodwell.com/wod/carl-bini
(20/14 lb)

page 219 of 299

1526 BENCHMARK
WODS
March 18, 2019

50 Sit-Ups “CHARLES
5 Rope Climb (15 ft) “CARSE”
GARBARINI”
21-18-15-12-9-6-3 Reps for
See Wall Ball 2-for-1 demo Time Squat Clean (95/65 EMOM in 9 minutes Odd
lb) minutes:
wodwell.com/wod/cameron Double-Unders 9 Deadlifts (275/185 lb)
Deadlift (185/135 lb) Even minutes:
Box Jump (24/20 in) 9 Bar Over Burpees
“CARL
wodwell.com/wod/charles-
BEDIGIAN” Start each round with a 50
garbarini
For Time 500 meter Row meter Bear crawl
30 Snatches (95/65 lb)
wodwell.com/wod/carse
500 meter Row “CHARLES
30 Clean-and-Jerks (95/65 MENDEZ”
lb)
500 meter Row
“CG-6535 (MID For Time 5 Overhead
COUNTY)” Squats (BW)
wodwell.com/wod/carl-bedigian 10 Shoulder-to-Overheads
4 Rounds for Time 800
(BW)
meter Run
20 Deadlifts (BW)
6 Handstand Push-Ups
“CARLOS LILLO” 5 Squat Clean-and-Jerks
wodwell.com/wod/charles-
40-30-20-10 Reps for Time (155/115 lb) mendez
Kettlebell Swings (32/24 3 Muscle-Ups
kg) 5 Burpee Box Jump-Overs
Goblet Squats (32/24 kg) (24/20 in) “CHRIS KYLE”
Toes-to-Bars
3 Rounds for Time 40
wodwell.com/wod/cg-6535-mid-
county Kettlebell Swings (53/35 lb)
wodwell.com/wod/carlos-lillo
40 Box Jumps (24/20 in)
40 Thrusters (65/45 lb)
“CG-6535” “CHARLES 40 Elevated Push-ups (feet
on 24/18 in box)
4 Rounds for Time 400 MARGIOTTA”
meter Run For Time 1000 meter Row After each thruster the bar
65 Air Squats 20 Power Cleans (135/95 must be lowered to the
35 Burpee Pull-Ups lb) ground. No dropping of the
1000 meter Row bar from the top.
wodwell.com/wod/cg-6535-us- 20 Power Snatches (135/95
coast-guard
lb) wodwell.com/wod/chris-kyle
1000 meter Row

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1526 BENCHMARK
WODS
March 18, 2019
“CHARLES
KASPER”
For Time 15 Ground-to-
Overheads (155/105 lb)
200 meter Walking Lunges
15 Ground-to-Overheads
(155/105 lb)
800 meter Run
15 Ground-to-Overheads
(155/105 lb)
Ground-to-overheads can
be snatch, clean and jerk,
or clean and press.
wodwell.com/wod/charles-kasper
“CHARLIE”
For Time 100 Burpee Pull-
Ups
100 Double-Unders
wodwell.com/wod/charlie
“CHRISTOPHER
BLACKWELL”
3 Rounds for Time 5 Push
Jerks (185/135 lb)
1 minute Handstand Hold
wodwell.com/wod/christopher-
blackwell
“CHUCK”
10 Rounds for Time Push-
page 221 of 299
20 Thrusters (135/95 lb)
1000 meter Row “CHRISTOPHER
SULLIVAN”
wodwell.com/wod/charles-
3 Rounds for Time 1 Squat
margiotta
Snatch (115/85 lb)
2 Squat Cleans (115/85 lb)
3 Hang Cleans (115/85 lb)
“CHOE”
4 Power Snatches (115/85
AMRAP in 35 minutes Buy- lb)
In: 1 Rope Climb (15 ft)
9 Man Makers (2 x 35/20 lb
dumbbells) wodwell.com/wod/christopher-
11 Burpees sullivan
With remaining time,
AMRAP of: “COE”
300 meter Run 10 Rounds For Time 10
27 Air squats Thrusters (95/65 lb)
9 Handstand Push-Ups 10 Ring Push-Ups
wodwell.com/wod/choe wodwell.com/wod/coe
“CHRISTOPHER “COLLIN”
MOZZILLO” 6 Rounds For TIme 400
5 Rounds for Time 5 Squat meter Sandbag Carry
Clean-and-Jerks (155/105 (50/40 lb)
lb) 12 Push Press (115/75 lbs)
10 Box Jumps (24/20 in) 12 Box Jumps (24/20 in)
15 Pull-Ups 12 Sumo Deadlift High-Pull
500 meter Row (95/65 lbs)
wodwell.com/wod/christopher- wodwell.com/wod/collin
mozzillo
“DAE HAN”
“CLOVIS”
3 Rounds For Time 800
For Time 10 mile Run meter Run (with 45/35 lb
150 Burpee Pull-Ups barbell)
1526 BENCHMARK
WODS
March 18, 2019
Ups (3-6-9-12-15-18-21-24-
27-30 reps)
Pull-Ups (1-2-3-4-5-6-7-8-9-
10 reps)
Dips (2-4-6-8-10-12-14-16-
18-20 reps)
Chin-Ups (10-9-8-7-6-5-4-3-
2-1 reps)
Pistols (5-5-5-5-5-5-5-5-5-5
reps)
In the first round complete
3 push-ups, 1 pull-up, 2
dips, 10 chin-ups and 5
pistols. In the next round
complete 6, 2, 7, 10 and 5
of each movement, and so
on for 10 rounds. The
difference between a pull-
up and a chin-up is the
hand position on the pull-
up bar (hands should face
inward for pull-ups,
outward for chin-ups).
wodwell.com/wod/chuck
“COFFEY”
For Time 800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
1 Muscle-Up
page 222 of 299
Partition the Run and
Burpee Pull-Ups as needed.
wodwell.com/wod/clovis
“COFFLAND”
For Time 6 minute Hang
Hold (cumulative)
Each time you drop from
the bar, perform:
800 meter Run
30 Push-Ups
With a running clock,
athlete starts the workout
by free-hanging by the
hands only from a pull-up
bar. If athlete drops from
the pull-up bar before 6
minutes, take note of the
time but do not stop the
clock. Once the run and
push-ups are complete,
resume the hang hold.
Repeat until cumulative
hang hold time reaches 6
minutes. Score is the total
time, including the time it
takes to do all runs and
push-ups.
wodwell.com/wod/coffland
“CRAIN”
2 Rounds For Time 34
Push-Ups
50 yard Sprint
3 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
wodwell.com/wod/dae-han
“DANA
HANNON”
For Time 26 Power Cleans
(95/65 lb)
100 Double-Unders
(Break or Trip: 5 Burpees)
100 Kettlebell Swings
(16/12 kg)
(Break: 1 Wall Climb)
26 Power Snatch (95/65 lb)
Penalty for breaking or
tripping on the double-
unders is 5 Burpees.
Penalty for breaking on the
kettlebell swings is 1 Wall
Climb.
wodwell.com/wod/dana-hannon
“DANIEL
HARLIN”
4 Rounds for Time 3 Squat
Cleans (185/135 lb)
6 Front Squats (185/135 lb)
12 Deadlifts (185/135 lb)
24 Double-Unders
wodwell.com/wod/daniel-harlin
1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/coffey 34 Deadlifts (135/95 lb) “DANIEL SUHR”

50 yard Sprint
2 Rounds for Time 21
34 Box Jumps (24/20 in)
“CPL SI MILLER” Burpee Ring Dips
50 yard Sprint
16 Overhead Squats
Three 6-minute AMRAPs in 34 Clean-and-Jerks (95/65
(115/75 lb, from the
20 minutes Buy-in: 800 lb)
ground)
meter Run 50 yard Sprint
34 Burpees wodwell.com/wod/daniel-suhr
Then, AMRAP: 50 yard Sprint
12 Front Squats (45/30 kg) 34 Wall Ball Shots (20/14
12 Pull-Ups lb) “DAVID
50 yard Sprint
(WATSON)”
Then, 1 minute Rest 34 Pull-Ups
50 yard Sprint 5 Rounds for Time 5 Clean-
With a running clock start and-Jerks (60/40 kg)
the first 6-minute AMRAP wodwell.com/wod/crain 20 Pull-Ups
with an 800 meter Run. In 30 Push-Ups
the remaining time 40 Sit-Ups
perform the front squats “DALLAS 5” 50 Air Squats
and pull-ups. Rest from Five 5-minute AMRAPs in
6:00-7:00 then repeat wodwell.com/wod/david-watson
29 minutes AMRAP from
twice more. Score is total 0:00-5:00:
reps completed in the Burpees
three AMRAPs. “DAVID
AMRAP from 6:00-11:00: FONTANA”
wodwell.com/wod/cpl-si-miller 7 Deadlifts (155/105 lb) For Time 100 Double-
7 Box Jumps (24/20 in) Unders
50 Squat Clean Thrusters
“DALE” AMRAP from 12:00-17:00: (65/45 lb)
AMRAP in 20 minutes 400 Turkish Get-Ups (40/30 lb 25 Box Jumps (30/24 in)
meter Run Dumbbell)
1 Rope Climb (20 ft) wodwell.com/wod/david-fontana
AMRAP from 18:00-23:00:
wodwell.com/wod/dale 7 Snatches (75/55 lb)
7 Push-Ups “DAVID
MARKLAND”
“DANIEL” AMRAP from 24:00-29:00:
5 Rounds for Time 5 Clean-
For Time 50 Pull-Ups Row (calories)
and-Jerks (60/40 kg)
400 meter Run 20 Pull-Ups
21 Thrusters (95/65 lb) Rest 1 minute between

page 223 of 299

1526 BENCHMARK
WODS
March 18, 2019
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
wodwell.com/wod/daniel
“DANIEL
LIBRETTI”
21-15-9 Reps for Time
Deadlifts (315/225 lb)
Bar Over Burpees
Box Jumps (30/24 lb)
wodwell.com/wod/daniel-libretti
“DANNY”
AMRAP in 20 minutes 30
Box Jumps (24/20 in)
20 Push Press (115/75 lb)
30 Pull-Ups
wodwell.com/wod/danny
“DAVID ARCE”
For Time 12 Thrusters
(135/95 lb)
12 Hand Release Push-Ups
9 Thrusters (135/95 lb)
9 Hand Release Push-Ups
6 Thrusters (135/95 lb)
6 Hand Release Push-Ups
1 mile Run or 2 km Row
6 Thrusters (95/65 lb)
6 Hand Release Push-Ups
9 Thrusters (95/65 lb)
page 224 of 299
each AMRAP station 30 Push-Ups
40 Sit-Ups
Complete as many reps as 50 Air Squats
possible at each 5-minute
station, with a 1-minute wodwell.com/wod/david-
rest between each. markland
wodwell.com/wod/dallas-5
“DAVO”
For Time 400 meter Run
“DANIEL 21 Thrusters (40/20 kg)
BRETHEL” 400 meter Run
24-18-12-6 Reps for Time 21 Pull-Ups
Burpee Box Jumps (24/20 400 meter Run
in) 15 Sumo Deadlift High-
Abmat Sit-Ups with Pulls (40/20 kg)
Medicine Ball (20/14 lb) 400 meter Run
15 Ring Dips
wodwell.com/wod/daniel-brethel 400 meter Run
9 Handstand Push-Ups
400 meter Run
“DANIEL 9 Overhead Squats (40/20
MCCARTNEY” kg)
3 Rounds for Time (In a wodwell.com/wod/davo
Team of 3) 2000 meter
Row
14 Dumbbell Thrusters “DEMPSEY”
(50/35 lb)
3 Rounds for Time 50 Wall
34 Kettlebell Swings (70/53
Ball Shots (20/14 lb)
lb)
50 Med Ball Push-Ups
484 Double-Unders
(20/14 lb)
108 Burpees
50 Ball Slams (20/14 lb)
2000 meter Row
18 Deadlifts (225/155 lb) wodwell.com/wod/dempsey
Break up reps however you
choose. One athlete works
“DENNIS
at a time.
1526 BENCHMARK
WODS
March 18, 2019
9 Hand Release Push-Ups
12 Thrusters (95/65 lb)
12 Hand Release Push-Ups
wodwell.com/wod/david-arce
“DAVID
HALDERMAN”
5 Rounds for Time 20 Wall
Ball Shots (20/14 lb)
10 Power Cleans (135/95
lb)
wodwell.com/wod/david-
halderman
“DAVID WEISS”
AMRAP in 10 minutes 5
Front Squats (225/155 lb)
9 Deadlifts (225/155 lb)
5 Squat Cleans (225/155
lb)
9 Back Squats (225/155 lb)
wodwell.com/wod/david-weiss
“DEAN”
21-15-9 Reps for Time Pull-
Ups
Pistols
Kettlebell Swings (32/34
kg)
wodwell.com/wod/dean
page 225 of 299
wodwell.com/wod/daniel-
CROSS”
mccartney
5 Rounds for Time 7 Clean-
and-Jerks (135/95 lb)
“DANNY DIETZ” 5 Chest-to-Bar Pull-Ups
7 Box Jumps (24/20 in)
For Time 1 mile Run
26 Power Cleans (185/135
wodwell.com/wod/dennis-cross
lb)
80 Push-Ups
1 minute Rest
“DENNIS
600 meter Run
MOJICA”
28 Front Squats (185/135
lb) 3 Rounds for Time 1 Bear
50 Pull-Ups Complex (185/135 lb)
7 Bar Facing Burpees
wodwell.com/wod/c4-danny-dietz
One “Bear Complex”
consists of: 1 Power Clean
“DAVID 1 Front Squat 1 Push Press
DERUBBIO” 1 Back Squat 1 Push Press
21-15-9 Reps for Time wodwell.com/wod/dennis-mojica
Deadlifts (245/165 lb)
Box Jumps (24/20 in)
Pull-Ups “DEVIL OF
wodwell.com/wod/david-derubbio
RAMADI (858)”
AMRAP in 20 minutes 10
Ground-to-Overheads
“DAVID (160/100 lb)
LAFORGE” 38 Wall Ball Shots (20/14
lb, 10/9 ft target)
For Time 30 Bear
160 Double-Unders
Complexes (155/105)
200 meter Weighted Run
(45/25 lb)
One “Bear Complex”
consists of the following
wodwell.com/wod/the-devil-of-
(unbroken, without ramadi
dropping the bar): 1 Power
Clean 1 Front Squat 1 Push
Press 1 Back Squat 1 Push
1526 BENCHMARK
WODS
March 18, 2019

“DENIS Press Athlete may put the “DG”

bar down and rest between
GERMAIN” AMRAP in 10 minutes 8
complexes.
For Time 20 Power Toes-to-Bar
Snatches (135/95 lb) 8 Dumbbell Thrusters
wodwell.com/wod/david-laforge
20 Double-Unders (35/25 lb)
200 meter Run 12 Dumbbell Walking
15 Power Snatches (135/95 “DAVID Lunges (35/25 lb)
lb) WOOLEY” wodwell.com/wod/dg
40 Double-Unders
200 meter Run EMOM in 12 minutes 3
10 Power Snatches (135/95 Front Squats (185/135 lb)
lb) 3 Box Jumps (24/20 in) “DONALD
60 Double-Unders BURNS”
wodwell.com/wod/david-wooley
200 meter Run For Time 20 Back Squats
5 Power Snatches (135/95 (135/95 lb)
lb) 400 meter Run
“DEL”
80 Double-Unders 20 Deadlifts (135/95 lb)
200 meter Run For Time 25 Burpees 400 meter Run
400 meter Run (20/14 lb 20 Cleans (135/95 lb)
wodwell.com/wod/denis-germain medicine ball) 400 meter Run
25 Weighted Pull-Ups 30 Thrusters (135/95 lb)
(20/15 lb dumbbell) 400 meter Run
“DENNIS 400 meter Run (20/14 lb
DEVLIN” medicine ball) wodwell.com/wod/donald-burns
25 Handstand Push-Ups
3 Rounds for Time 9
400 meter Run (20/14 lb
Shoulder-to-Overheads
medicine ball) “DORK
(155/105 lb)
25 Chest-to-Bar Pull-Ups
19 Handstand Push-Ups (FLORIAN)”
400 meter Run (20/14 lb
29 Burpees AMRAP in 20 minutes 33
medicine ball)
39 Double-Unders calorie Row
25 Burpees
15 Deadlifts (225/155 lb)
wodwell.com/wod/dennis-devlin 4 Rope Climbs
wodwell.com/wod/del

wodwell.com/wod/dork-florian
“DENNIS “DENNIS
MULLIGAN” CAREY”
15-12-9 Reps for Time
“DOUGIE &
20 reps of the following
Bench Presses (BW)
complex Strict Press / Push

page 226 of 299

1526 BENCHMARK
WODS
March 18, 2019

Ring Dips Press / Push Jerk LEON”

Dumbbell Thrusters (35/25
For Time (with a Partner)
lb) Use 80% of 1-Rep-Max
400 meter Run with
Wall Ball Shots (20/14 lb) Strict Press
Deadball (20/15 kg)
wodwell.com/wod/dennis- Rest 30 seconds between
mulligan Then 5 rounds of:
reps
40 Ball Slams (20/15 kg)
2 Tuck Jumps
Perform one cycle of strict
“DEVIL OF press, push press, and
40 Pull-Ups
RAMADI 40 Power Cleans (40/60 kg)
push jerk without dropping
40 Push-Ups
(THRONE)” the bar to complete one
40 Shoulder-to-Overhead
repetition. Rest for 30
For Time Buy-In: (40/60 kg)
seconds between
100 ft Dumbbell Farmer's 100 meter Run
repetitions.
Carry (55/35 lb)
10 Alternating Dumbbell wodwell.com/wod/dennis-carey Then:
Squat Snatches (55/35 lb) 400 meter Run with
10 Deficit Dumbbell Push- Deadball (20/15 kg)
Ups “DENNIS
10 calorie Row With a running clock, break
MCHUGH” up the work between
10 second L-Sit Hold (On
Dumbbells) AMRAP in 15 minutes 3 partners as needed. One
10 Toes-to-Bars Front Squats (135/95 lb) partner works while the
3 Toes-to-Bars other rests. 1 hour time
Then, 160 Double-Unders 6 Front Squats (135/95 lb) cap.
6 Toes-to-Bars
Then, 4 Rounds of: 9 Front Squats (135/95 lb) wodwell.com/wod/dougie-leon
38 Wall Ball Shots (20/14 9 Toes-to-Bars
lbs) etc...
2 Rope Climbs “DT”
5 Deadlifts (275/185 lbs) Continue adding 3 5 Rounds For Time 12
additional reps for each Deadlifts (155/105 lb)
Cash-Out: movement after each 9 Hang Power Cleans
1915 meter Run round until time is up. (155/105 lb)
6 Push Jerks (155/105 lb)
wodwell.com/wod/devil-of-ramadi Score is total number of
repetitions completed. wodwell.com/wod/dt

wodwell.com/wod/dennis-
mchugh

page 227 of 299

1526 BENCHMARK
WODS
March 18, 2019

“DOBOGAI” “EDC
“DESFORGES”
7 Rounds For Time 8 REMEMBRANCE
5 Rounds For Time 12
Muscle-Ups
Deadlifts (225/155 lb) DAY”
22 Yard Farmer Carry
20 Pull-Ups AMRAP (with a Partner) in
(50/40 lb dumbells)
12 Clean-and-Jerks (135/95 18 minutes 11 Hang Power
lb) Snatches (35/25 kg)
wodwell.com/wod/dobogai
20 Knees-to-Elbows 11 Burpees
11 Thrusters (35/25 kg)
“DONNY” wodwell.com/wod/desforges 11 Pull-Ups

21-15-9-9-15-21 Reps, For From 11:00-13:00: 2

Time Deadlifts (225/155 lb) “DEVIL OF minute Rest, in silence
Burpees
RAMADI V2”
Break up the work between
wodwell.com/wod/donny 4 Rounds for Time (with a
partners as needed. On the
Partner) 8 Man Makers
11th minute, stop, rest and
(50/35 lb) / Plank Hold
show your respect for the
“DORK 20 Deadlifts (275/205 lb) /
fallen with a 2-minute
(TOGETHER)” Wall Sit
silence. Resume the
24 One-Arm Dumbbell
For Time 33 Back Squats workout at 13:00.
Thrusters (50/30 lb) /
(225/155 lb)
Scissor Kicks wodwell.com/wod/edc-
15 Burpees
remembrance-day
33 Deadlifts (225/155 lb)
Cash out:
15 Burpees
500 Double-Unders / Row
33 Kettlebell Swings (70/53
“EDWARD
lb) With a running clock
15 Burpees GERAGHTY”
Partner A starts the man
makers while Partner B For Time 800 meter Run
wodwell.com/wod/dork-together 50 Hang Cleans (75/45 lb)
holds plank. Partner A may
not start a rep until partner 800 meter Run
B is working. Partition the 50 Power Snatches (75/45
“DOUGLAS work as needed, but both lb)
MILLER” partners must work at the 800 meter Run
5 Rounds for Time 1 Power same time. Partners may 50 Shoulder-to-Overheads
Clean (135/95 lb) switch positions at will. (75/45 lb)
2 Thrusters (135/95 lb) Once the man makers are 800 meter Run
3 Power Snatches (135/95 complete, either partner
wodwell.com/wod/edward-
lb) may start the deadlifts,
geraghty
and so on. There is no work

page 228 of 299

1526 BENCHMARK
WODS
March 18, 2019
4 Push Presses (135/95 lb)
5 Front Squats (135/95 lb)
6 Deadlifts (135/95 lb)
wodwell.com/wod/douglas-miller
“DUNN”
AMRAP in 19 minutes 3
Muscle-Ups
Shuttle Sprint (5, 10, 15
yards)
6 Burpee Box Jump Overs
(20 in)
For the shuttle sprints,
each round run 5 yards out
and back, then 10 yards
out and back, then 15
yards out and back. For the
burpees box jump overs,
jump over the box without
touching it. Scaling If you
cannot do a muscle-up yet,
use a variation of the
transition drill shown in the
video. If you are unable to
perform 3 consecutive
muscle-ups consistently,
consider reducing the reps.
Select a box height that
will allow you to jump over
the box without touching
it. If unable to jump over
the box without touching
it, modify to jumping on
and then stepping off the
other side. Beginner
Complete as many rounds
as possible in 19 minutes
page 229 of 299
requirement (eg: meters or
calories) on the final row.
wodwell.com/wod/devil-ramadi-
v2
“DOM”
For Time 50 calorie Row
Then, 10-9-8-7-6-5-4-3-2-1
Reps of:
Squat Cleans (100/75 lb)
Handstand Push-Ups
Then, 50 Calorie Row
wodwell.com/wod/dom
“DORK”
6 Rounds for Time 60
Double-Unders
30 Kettlebell Swings (1.5/1
pood)
15 Burpees
Scaling Reduce the reps
and/or number of rounds in
order to keep the volume
manageable. Aim to
complete the workout in
less than 25 minutes.
Intermediate Option
4 rounds for time of: 60
double-unders 30 kettlebell
swings 15 burpees Men:
1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
“EMILY”
10 Rounds for Time 30
Double-Unders
15 Pull-Ups
30 Air Squats
100 meter Sprint
2 minute Rest
wodwell.com/wod/emily
“ERIN”
5 Rounds For Time 15
Dumbbell Split Cleans
(40/30 lb)
21 Pull-Ups
Scaling Reduce the weight
and reps on the split clean.
Modify the pull-up so that
each round can be
completed in 3 or 4 sets.
Compared to other Hero
WODs, this workout is
quick and should not be
drawn out into a long slog.
Intermediate Option 5
rounds for time of:
12 dumbbell split cleans
15 pull-ups
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows
Men: 20-lb. dumbbells
Women: 15-lb. dumbbells
1526 BENCHMARK
WODS
March 18, 2019
of: 5 low-ring transitions 1
shuttle sprint, 5 yards, 10
yards, 15 yards 6 burpee
box jump on-and-overs
Men use a 20-in. box
Women use a 16-in box
During your warm-up,
experiment with the
muscle-up transition. Move
the feet closer to the rings
to decrease the difficulty.
Find a position that allows
you to complete 5
unbroken reps with
excellent technique, but
with some challenge to the
upper body. If unable to
jump on and over the box,
reduce the height further
or consider jumping over a
low object like a parallette.
Intermediate Complete
as many rounds as
possible in 19 minutes of: 1
muscle-up 1 shuttle sprint,
5 yards, 10 yards, 15 yards
6 burpee box jump-overs
Men use a 20-in. box
Women use a 16-in. box
On the burpees, jump over
the box without touching
it. During your warm-up,
practice the muscle-up,
specifically the transition.
If you can successfully
complete a muscle-up in
your warm-up, make at
least 1 attempt each
round. If you fail 2
consecutive attempts,
page 230 of 299
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees Men: 16-kg
kettelbell Women: 12-kg
kettlebell
wodwell.com/wod/dork
“DOUBLE DT”
10 Rounds For Time 12
Deadlifts (155/105 lb)
9 Hang Power Cleans
(155/105 lb)
6 Push Jerks (155/105 lb)
wodwell.com/wod/double-dt
“DRAGON”
For Time 5k Run
4 minutes to find 4 rep
max Deadlift
5k Run
4 minutes to find 4 rep
max Push Jerk
wodwell.com/wod/dragon
“DVB”
For Time 1 mile Run with
medicine ball (20/14 lb)
Then 8 Rounds of:
10 Wall Ball Shots (20/14
lb)
1 Rope Climb (15 ft)
wodwell.com/wod/erin
“FALKEL”
AMRAP in 25 minutes 8
Handstand Push-Ups
8 Box Jump (30/24 in)
1 Rope Climb (15 ft)
wodwell.com/wod/falkel
“FEEKS”
2-4-6-8-10-12-14-16 Reps
For Time 100 meter Shuttle
Sprint
Dumbbell Clusters (65/45
lb)
Start with 2 shuttle sprints
and 2 dumbbell "clusters"
(squat clean into a
thruster), then do 4 of
each, then 6, etc. until the
round of 16 is completed.
wodwell.com/wod/feeks
“FORREST”
3 Rounds For Time 20 L-
Pull-Ups
30 Toes-to-Bar
40 Burpees
800 meter Run
wodwell.com/wod/forrest
1526 BENCHMARK
WODS
March 18, 2019
switch to the beginner
option.
wodwell.com/wod/dunn
“EDWARD
D’ATRI”
12-9-6 Reps For Time
Deadlifts (275/185 lb)
Bench Presses (185/105 lb)
Chest-to-Bar Pull-Ups
wodwell.com/wod/edward-datri
“EDWARD
WHITE”
EMOM in 23 minutes 3
Deadlifts (230 lb)
5 Strict Pull-Ups
wodwell.com/wod/edward-white
“ERIC ALLEN”
5 Rounds for Time 5 Front
Squats (135/95 lb)
10 Burpees
20 Double-Unders
Start the front squat from
the ground (no rack).
wodwell.com/wod/eric-allen
“EUGENE
page 231 of 299
Then, 800 meter Run with
medicine ball (20/14 lb)
Then 4 Rounds of:
10 Wall Ball Shots (20/14
lb)
1 Rope Climb (15 ft)
Then, 400 meter Run with
medicine ball (20/14 lb)
Then 2 Rounds of:
10 Wall Ball Shots (20/14
lb)
1 Rope Climb (15 ft)
wodwell.com/wod/dvb
“EDWARD DAY”
For Time 150 Double-
Unders
100 Sit-Ups
50 Thrusters (95/65 lb)
25 Burpees
wodwell.com/wod/edward-day
“ELMSY”
For Time 400 meter Run*
Then, 10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16
kg)
10 Box Jumps (24/20 in)
Then,
400 meter Run*
“FRANK
CALLAHAN”
3 Rounds for Time 10
Bench Presses (60% BW)
10 Tricep Dips
wodwell.com/wod/frank-callahan
“GALLANT”
For Time 1 mile Medicine
Ball Run (20/14 lb)
60 Burpee Pull-Ups
800 meter Medicine Ball
Run (20/14 lb)
30 Burpee Pull-Ups
400 meter Medicine Ball
Run (20/14 lb)
15 Burpee Pull-Ups
wodwell.com/wod/gallant
“GARY GEIDEL”
AMRAP in 10 minutes 5
Deadlifts (315/225 lb)
10 Bar Over Burpees
15 Box Jumps (24/20 in)
wodwell.com/wod/gary-geidel
“GAZA”
5 Rounds for Time 35
Kettlebell Swings (1.5/1
pood)
30 Push-Ups
25 Pull-Ups
20 Box Jumps (30/24 in)
1526 BENCHMARK
WODS
March 18, 2019

WHELAN” *Wear a Weight Vest on 1 mile Run

the Run (20/14 lb)
2 Rounds for Time 30
wodwell.com/wod/gaza
Cleans (135/95 lb)
wodwell.com/wod/elmsy
30 Wall Ball Shots (20/14
lb) “GEORGE
30 Shoulder-to-Overheads “ERIC OLSEN”
(135/95 lb)
DIPASQUALE”
30 Burpees 7 Rounds for Time 5 Hang 2 Rounds for Time 2000
Cleans (155/105 lb) meter Row
wodwell.com/wod/eugene- 5 Front Squats (155/105 lb) 20 Deadlifts (225/155 lb)
whelan 5 Box Jumps (30/24 in)
50 Double-Unders wodwell.com/wod/george-
dipasquale
“FASS FIT” wodwell.com/wod/eric-olsen

3 Rounds for Time (with a

Partner) 10 Deadlifts
“GERARD
“EVANS” BAPTISTE”
(315/205 lb)
20 Pull-Ups For Time 100 Push-Ups 6 Rounds for Time 9
30 Kettlebell Snatches 100 Kettlebell Swings Overhead Squats (95/65
(53/35 lb) (24/16 kg) lb)
100 Toes-to-Bars 9 Thrusters (95/65 lb)
wodwell.com/wod/fass-fit 100 ft Rope Climbs 500 meter Row
(accumulate over multiple
ascents) wodwell.com/wod/gerard-
“FITCOPS baptiste

DALLAS 5” For the rope climb,

accumulate 100 ft total. If
For Time 1 mile Run you are climbing a 15 ft “GIFF”
100 Elbow Plank Push-Ups rope, 17 ascents are
150 Sit-Ups 4 Rounds for Time 800
required (round up from meter Run
100 Burpees 16.66).
150 Lunges 24 Power Snatches (75/55
lb)
wodwell.com/wod/evans
See: Elbow plank push-up 4 Bar Muscle-Ups
demo 4 Turkish Get-Ups (54/35
lb) (alternating)
“FAUSTINO
wodwell.com/wod/fitcops-dallas-5
APOSTOL JR.” wodwell.com/wod/giff
2 Rounds for Time 5 Squat
Cleans (155/115 lb)

page 232 of 299

1526 BENCHMARK
WODS
March 18, 2019

“FRANCIS 25 Double-Unders “GORDON

ESPOSITO”
21-15-9 Reps for Time
Thrusters (135/95 lb)
Burpees
Pull-Ups
wodwell.com/wod/francis-
esposito
“FREDERICK ILL
JR.”
For Time 30 Snatches (70%
BW)
3 Bar Facing Burpees at
the top of each minute
Start with the snatches.
Then at the top of each
minute starting at 1:00,
perform 3 bar facing
burpees. Continue until 30
snatches are completed in
total.
wodwell.com/wod/frederick-ill-jr
“GARRETT”
5 Shoulder-to-Overheads
(155/115 lb)
25 Double-Unders
5 Thrusters (155/115 lb)
25 Double-Unders
Each thruster should be
done from the ground.
wodwell.com/wod/faustino-
apostol-jr
“FOO”
AMRAP in 20 minutes 7
Chest-To-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters
(170/125 lb)
28 Sit-Ups
Buy in:
13 Bench Presses (170/125
lb)
After the clock starts,
before beginning the
AMRAP portion of the
workout, athlete must
complete 13 Bench
Presses. Each round is 114
EMIN”
5 Rounds for Time 15
Deadlifts (155/135 lb)
200 meter Run
1 Rope Climb (15 ft)
20 Dumbbell Snatches
(50/40 lb) (alternating)
15 Pull-Ups
wodwell.com/wod/gordon-emin
“GREGG ATLAS”
For Time 10,000 lb
Cumulative Back Squats
20 Burpees each time you
rack the bar
Choose any weight to
squat. Figure out how
many reps it takes to reach
10,000 lbs and that's your
target. Re-rack the weight
to rest or to change the
weight. But for every re-
rack, you owe a 20-burpee
penalty.
wodwell.com/wod/gregg-atlas

3 Rounds For Time 75 Air reps.

Squats
25 Ring Handstand Push- wodwell.com/wod/foo “GRIFF”
Ups For Time 800 meter Run
25 L-Pull-Ups 400 meter Run
“FRANK (backwards)
wodwell.com/wod/garrett BONOMO” 800 meter Run
For Time 30 Hang Squat 400 meter Run

page 233 of 299

1526 BENCHMARK
WODS
March 18, 2019

Cleans (155/105 lb) (backwards)

“GATOR”
8 Rounds For Time 5 Front
Squat (185 lb)
26 Ring Push-Ups
wodwell.com/wod/gator
“GEOFFREY
GUJA”
9-15-21 Reps for Time
Deadlifts (245/165 lb)
Burpee Box Jumps (24/20
30 Pull-Ups
wodwell.com/wod/frank-bonomo
“FREIWALD”
For Time 1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
wodwell.com/wod/griff
“HALL”
5 Rounds for Time 3 Cleans
(225/155 lb)
200 meter Sprint
20 Kettlebell Snatches
(1.5/1 pood) (10 each arm)
2 minutes Rest
wodwell.com/wod/hall

in) 9 Toes-to-Bars or 11 Sit-

Inchworms Ups
“HANSEN”
wodwell.com/wod/geoffrey-guja Athlete may partition the 5 Rounds For Time 30
pull-ups, burpees and Kettlebell Swings (2/1.5
flutter kicks as needed, in pood)
“GERALD any order or mix of sets. 30 Burpees
After each 6 minutes
ATWOOD” 30 GHD Sit-Ups
athlete must complete the
AMRAP in 10 minutes 1 toes-to-bar (or sit-ups, wodwell.com/wod/hansen
Clean during either run), then
2 Front Squats resume where they left off.
1 Shoulder-to-Overhead End with the second mile “HARVEY
run. Scaling: Option 2: HARRELL”
Workout weight is 70% of For Time: 1 mile run 100
your 1 Rep Max Front For Time 50 Thrusters
pull-ups 200 burpees 300
Squat (45/35 lb)
2-count flutter kicks 1 mile
45 Air Squats
run Every 6 minutes
wodwell.com/wod/gerald-atwood 40 Pull-Ups
perform 9 toes-to-bar (or
35 Box Jumps (24/20 in)
11 sit-ups) Option 3: For
30 Toes-to-Bars
Time: 1 mile run/walk 50
“GERARD 25 Hand Release Push-Ups
Pull-ups 100 Burpees 200
BARBARA” 2-count flutter kicks 1 mile
20 Sit-Ups
15 Burpees
21-15-9-6-3 Reps For Time run/walk Every 6 minutes
10 Handstand Push-Ups
Clean-and-Jerks (135/95 lb) perform 9 hanging knees-
5 Overhead Squats (45/35
Knees-to-Elbows to-chest (or 11 sit-ups)

page 234 of 299

1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/gerard-barbara Option 4: For Time: 1 mile lb)

“GLEN”
For Time 30 Clean-and-
Jerks (135/95 lb)
1 mile Run
10 Rope Climb (15 ft)
1 mile Run
100 Burpees
wodwell.com/wod/glen
“GREG ALIA”
4 Rounds for Time 23
Russian Kettlebell Swings
(1.5/1 pood)
23 Box Jumps (24/20 in)
23 Sit-Ups
23 Dumbbell Snatches
(35/25 lb)
23 Goblet Squats (1.5/1
pood)
23 Double-Unders
23 Medicine Ball Cleans
(20/14 lb)
Then:
186 seconds (3:06) Plank
Hold
For the finisher (cash out),
accumulate the time spent
in Plank Hold position. Do
not count any rest or
transition time.
wodwell.com/wod/greg-alia
run/walk 50 ring rows 50
burpees 150 flutter kicks 1
mile run/walk Every 6
minutes perform 9 hanging
knees-raises (or 11 sit-ups)
wodwell.com/wod/freiwald
“GARY BOX”
For Time 10 Back Squats
(275/185 lb)
10 Burpee Box Jumps
(24/20 in)
10 Front Squats (225/155
lb)
10 Burpee Box Jumps
(24/20 in)
10 Cleans (185/135 lb)
10 Burpee Box Jumps
(24/20 in)
10 Snatches (135/95 lb)
10 Burpee Box Jumps
(24/20 in)
wodwell.com/wod/gary-box
“GAZ”
For Time 1000 meter Run
Ground-to-Overheads
(accumulate 2,000 kg)
1000 meter Run
Athlete may use any
weight for the ground-to-
overhead and perform as
many reps as necessary to
accumulate 2,000 kg for
wodwell.com/wod/harvey-harrell
“HECTOR
TIRADO JR.”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Overhead Squats (135/95
lb)
1-2-3-4-5-6-7-8-9-10 reps
of:
Chest-to-Bar Pull-Ups
Perform 10 overhead
squats and 1 chest-to-bar
pull-up during the first
round, 9 overhead squats
and 2 chest-to-bar pull-ups
on the second round and
so on.
wodwell.com/wod/hector-tirado-jr
“HIDALGO”
For Time 2 Mile Run
2 Minutes Rest
20 Squat Cleans (135/95
lb)
20 Box Jumps (24/20 in)
20 Overhead Walking
Lunges (45/25 lb plate)
20 Box Jumps (24/20 in)
20 Squat Cleans (135/95
lb)
2 minutes Rest
2 mile Run

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1526 BENCHMARK
WODS
March 18, 2019
“GREGORY
SIKORSKY”
5 Rounds for Time 41 Air
Squats
41 Push-Ups
41 Sit-Ups
41 Pull-Ups
wodwell.com/wod/gregory-
sikorsky
“GS 24”
4 Rounds For Time (with a
Partner) 800 meter Run /
50 Wall Balls (20/14 lb)
50 Burpees
50 Pull-Ups
Partner A runs the 800m
while Partner B completes
50 wall balls. After both
partners finish their
movement, both partners
complete 50 alternating
burpees. Once the burpees
are completed, move to
the pull ups and share the
work as needed. Once the
pull ups are completed, the
partner who ran first
moves to the wall balls
while the other runs.
Alternate each round.
wodwell.com/wod/gs-24
page 236 of 299
the movement. To
determine how many reps
are required at a given
weight, divide 2,000 by the
weight of your bar (in
kilograms). For example, if
you are using 60 kg you
must perform 33.33 reps
(round up to 34). To
calculate in pounds, divide
4,400 by the weight of
your bar (in pounds).
wodwell.com/wod/gaz
“GEORGE CAIN”
7 Rounds for Time 5 Back
Squats (275/185 lb)
5 Burpees
wodwell.com/wod/george-cain
“GERALD
DUFFY”
2 Rounds for Time 50 Sit-
Ups
40 Pull-Ups
30 Back Squats (135/95 lb)
20 Handstand Push-Ups
10 Front Squats (135/95 lb)
wodwell.com/wod/gerald-duffy
“GERARD
DEWAN”
For Time 21-15-9 reps of:
Wear a weight vest (20/14
lb)
wodwell.com/wod/hidalgo
“HOLLEYMAN”
30 Rounds For Time 5 Wall
Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
wodwell.com/wod/holleyman
“HOOPES”
AMRAP in 33 minutes 5
Thrusters (135/95 lb)
7 Toes-to-Bar
1 Legless Rope Climb (15
ft)
200 meter Run
Buy-In: 118 Wall Ball Shots
(20/14 lb)
With a running clock begin
the buy-in of 118 wall
balls. Upon completion of
the wall balls begin the
AMRAP portion of the
workout. Complete as
many rounds and reps as
possible in the time
remaining.
wodwell.com/wod/hoopes
1526 BENCHMARK
WODS
March 18, 2019

“HAMILTON” Clean-and-Jerks (95/65 lb) “HORTON”

Burpees
3 Rounds For Time 1000 9 Rounds for Time (with a
meter Row Partner) 9 Bar Muscle-Ups
Then, 15-10-5 reps of:
50 Push-Ups 11 Clean-and-Jerks
Clean-and-Jerks (135/95 lb)
1000 meter Run (155/115 lb)
Burpees
50 Pull-Ups 50 yard Buddy Carry

wodwell.com/wod/hamilton
Finally, 9-6-3 reps of: Share the work with your
Clean-and-Jerks (185/135 partner however you
lb) choose with only one
“HARPER” Burpees person working at a time.
AMRAP in 23 minutes 9 wodwell.com/wod/gerard-dewan
wodwell.com/wod/horton
Chest-to-Bar Pull-Ups
15 Power Cleans (135/95
lb) “GLENN
21 Air Squats
“IRON RANGER”
WILKINSON” For Time 22 second Silence
400 meter Run with a Plate
(45/35 lb) 4 Rounds for Time 10 Tuck 94 Goblet Squats (2/1.5
Jumps pood)
wodwell.com/wod/harper 100 meter Sprint 94 Push-Ups
10 Power Cleans (135/95 94 Sit-Ups
lb) 94 Russian Kettlebell
“HAVANA” 100 meter Sprint Swings (2/1.5 pood)
AMRAP in 25 minutes 150 22 Burpees
wodwell.com/wod/glenn-
Double-Unders wilkinson The workout, as designed,
50 Push-Ups
starts at the 00:23 mark
15 Power Cleans (185/125
after the 22 seconds of
lb) “GREG BUCK” silence.
wodwell.com/wod/havana
For Time 201 Single Jump
Ropes wodwell.com/wod/iron-ranger
100 AbMat Sit-Ups
“HELTON” 50 Pull-Ups
25 Thrusters (95/65 lb) “JACK”
3 Rounds For Time 800
AMRAP in 20 minutes 10
meter Run If you have access to a Push Presses (115/85 lb)
30 Dumbbell Squat Cleans heavy rope use it. 10 Kettlebell Swings (1.5/1
(50/35 lb)
pood)
30 Burpees wodwell.com/wod/greg-buck
10 Box Jumps (24/20 in)

page 237 of 299

1526 BENCHMARK
WODS
March 18, 2019
wodwell.com/wod/helton
“HILDY”
For Time 100 calorie Row
75 Thrusters (45/35 lb
barbell)
50 Pull-Ups
75 Wall Ball Shots (20/14
lb)
100 calorie Row
With a weight vest (20/14
lb)
wodwell.com/wod/hildy
“HOLLOWAY”
AMRAP (with a Partner) in
23 minutes 200 meter
Partner Run
94 Double-Unders
29 Burpees
3 Rope Climbs
wodwell.com/wod/holloway
“HOPPY”
AMRAP in 17 minutes 21
Lateral Bar Burpees
16 Box Jumps (24/20 in)
8 Front Rack Forward
Lunges (60/40 kg)
3 Ground-to-Overheads
(60/40 kg)
Scaling: Men use 40 kg
barbell and women use 20
page 238 of 299
“GREGORY
STAJK”
EMOM in 13 minutes For
every odd minute, perform:
13 Hand Release Push-Ups
For every even minute,
perform:
13 Shoulder-to-Overheads
(115/75 lb)
wodwell.com/wod/gregory-stajk
“GUNNY”
For Time 1 mile Weighted
Run
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run
Wear a weight vest, body
armor, loaded pack or
whatever is needed to load
yourself with 50 lb. for the
runs.
Scaling This workout is
long, requiring you to lug a
heavy load a long distance.
Reduce the loads, distance
and reps so this becomes
manageable but is still a
long slog. Intermediate
Option For time: 1-mile
weighted run 50 push-ups
Scaling Reduce the weight
on the presses and
kettlebell swings and the
height of the box so each
set of exercises can be
performed unbroken and
with little rest during
transitions. Intermediate
Option Complete as many
rounds as possible in 20
minutes of: 10 push
presses 10 kettlebell
swings 10 box jumps
Men: 95-lb. presses, 1.5-
pood swings, 24-in. box
Women: 65-lb. presses, 1-
pood swings, 20-in. box
Beginner Option
Complete as many rounds
as possible in 20 minutes
of: 10 push presses 10
kettlebell swings 10
box step-ups
Men: 65-lb. presses, 1-
pood swings, 20-in. box
Women: 45-lb. presses,
12-kg swings, 15-in. box
wodwell.com/wod/jack
“JAMES AMATO”
EMOM in 12 minutes Odd
Minutes:
6 Back Squats (275/205 lb)
Even Minutes:
12 4-Count Mountain
Climbers
1526 BENCHMARK
WODS
March 18, 2019
kg barbell for the lunges
and ground-to-overheads.
wodwell.com/wod/hoppy
“HOTSHOTS 19”
6 Rounds For Time 30 Air
Squats
19 Power Cleans (135/95
lb)
7 Strict Pull-Ups
400 meter Run
Scaling This Hero WOD is
long and high volume.
Reduce the reps and load
to keep this workout under
40 minutes. Intermediate
Option 6 rounds for time
of: 30 squats 19 power
cleans 7 pull-ups Run 400
meters Men: 115-lb. clean
Women: 75-lb. clean
Beginner Option
4 rounds for time of:
15 squats 10 power cleans
5 ring rows Run 400
meters Men: 75-lb. clean
Women: 55-lb. clean
wodwell.com/wod/hotshots-19
“IRVINE”
For Time 400 meter Run
23 Push-Ups
53 Goblet Squats (53/35 lb)
400 meter Run
23 Push-Ups
page 239 of 299
50 sit-ups 1-mile weighted
run 50 push-ups 50 sit-ups
1-mile weighted run Wear
a weight vest, body armor,
loaded pack or whatever
needed to load yourself
with 25 lb. for the runs.
Beginner Option For
time: 800-m weighted run
30 knee push-ups 30 sit-
ups 800-m weighted run
30 knee push-ups 30 sit-
ups 800-m weighted run
Wear a weight vest, body
armor, loaded pack or
whatever needed to load
yourself with 20 lb. for the
runs.
wodwell.com/wod/gunny
“HAMMER”
5 Rounds For Time 5 Power
Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
wodwell.com/wod/hammer
“HARVELL”
2 Rounds for Time (with a
Partner) 11 Rope Climbs
200 meter Buddy Carry
33 Power Cleans (135/95
lb)
400 meter Buddy Carry
wodwell.com/wod/james-amato
“JAMES GRAY”
3 Rounds for Time 20 Box
Jumps (24/20 in)
20 Thrusters (95/65 lb)
20 Kettlebell Swings (32/24
kg)
wodwell.com/wod/james-gray
“JAMIE”
For Time 1000 meter Row
30 Pull-Ups
30 Thrusters (40/30 kg)
1000 meter Run
wodwell.com/wod/jamie
“JAY”
AMRAP in 20 minutes 22
Air Squats
12 Toes-to-Bar
9 Burpees
Wear a weight vest (20/14
lb)
wodwell.com/wod/jay
“JEFFREY
STARK”
Every 2 Minutes On the
Minute For as Long as
Possible 1 Push Press
1526 BENCHMARK
WODS
March 18, 2019
53 Kettlebell Swings (53/35
lb)
400 meter Run
wodwell.com/wod/irvine
“JAG 28”
For Time 800 meter Run
28 Kettlebell Swings (2/1.5
pood)
28 Strict Pull-Ups
28 Kettlebell Clean-and-
Jerk (2 x 2/1.5 pood)
28 Strict Pull-Ups
800 meter Run
Use a single kettlebell for
the swings; two kettlebells
for the clean-and-jerks.
wodwell.com/wod/jag-28
“JAMES COYLE”
For Time 1000 meter Row
90 Heavy Rope Single-
Unders
80 Air Squats
70 Push-Ups
50 Lunges
40 Hang Cleans (95/65 lb)
30 Thrusters (95/65 lb)
20 Overhead Squats (95/65
lb)
10 Snatches (95/65 lb)
wodwell.com/wod/james-coyle
page 240 of 299
55 Front Squats (135/95 lb)
66 Burpees
The Workout is a team
workout consisting of 2
people, and where only
one person can work at a
time. Partition the work as
needed. Each exercise
must be completed in the
order described in its
entirety before moving
onto the following exercise.
Scaling
Scale weight down as
necessary If no rope is
available, do pull-ups (50
reps for Rx) Jumping or
band pullup in place of a
pullup 45lb/25lb/10lb plate
carry (one for each
partner) in place of the
buddy carry
wodwell.com/wod/harvell
“HEAVY DT”
5 Rounds for Time 12
Deadlifts (205/145 lb)
9 Hang Power Cleans
(205/145 lb)
6 Push Jerks (205/145 lb)
wodwell.com/wod/heavy-dt
1 Push Jerk
1 Split Jerk
20 Double-Unders
Perform the push press,
push, jerk and split jerk in
one complex without
putting the barbell down.
The weight will start at
50% of your 1 rep max
push press. Add 10 lb
every two minutes until
you cannot complete the
set in the allowed 2
minutes.
wodwell.com/wod/jeffrey-stark
“JENNIFER”
AMRAP in 26 minutes 10
Pull-Ups
15 Kettlebell Swings (1.5/1
Pood)
20 Box Jumps (24/20 in)
wodwell.com/wod/jennifer
“JIMMY”
AMRAP in 30 minutes 5
Deadlifts (120/90 kg)
7 Pull-Ups
9 Push-Ups
wodwell.com/wod/jimmy
1526 BENCHMARK
WODS
March 18, 2019

“HENRY MILLER “JOHN

“JAMES
PROSSER”
For Time 100 Muscle-Ups
Partition the work as
needed.
wodwell.com/wod/james-prosser
“JARED”
4 Rounds For Time 800
meter Run
40 Pull-Ups
70 Push-Ups
wodwell.com/wod/jared
“JBO”
AMRAP in 28 minutes 9
Overhead Squats (115/75
lb)
1 Legless Rope Climb (15 ft
rope, from seated position)
12 Bench Presses (115/75
lb)
Scaling This is a longer
Hero WOD that presents
challenging movements
and a huge demand on the
shoulders. Reduce the
loading and pick a
challenging modification
for the rope climb.
Intermediate Option
Complete as many rounds
as possible in 28 minutes
JR.”
For Time 50 Overhead
Squats (95/65 lb)
5 Pull-Ups
Perform 5 pull-ups every
minute on the minute
beginning at the 1:00
mark.
wodwell.com/wod/henry-miller-jr
“HOLBROOK”
10 Rounds For Time 5
Thrusters (115/85 lb)
10 Pull-Ups
100 meter Sprint
1 minute Rest
wodwell.com/wod/holbrook
“HOLLYWOOD”
For Time 2 km Run
22 Wall Ball Shots (30/20
lb)
22 Muscle-Ups
22 Wall Ball Shots (30/20
lb)
22 Power Cleans (185/135
lb)
22 Wall Ball Shots (30/20
lb)
2 km Run
wodwell.com/wod/hollywood
CHIPURA”
2 Rounds for Time 19
Deadlifts (225/115 lb)
19 Bar Over Burpees
wodwell.com/wod/john-chipura
“JOHN
FANNING”
For Time 100 Double-
Unders
80 Pull-Ups
60 Box Jumps (24/20 in)
40 Front Squats (135/95 lb)
20 Squat Cleans (135/95
lb)
10 Thrusters (135/95 lb)
wodwell.com/wod/john-fanning
“JOHN GINLEY”
2 Rounds for Time 10 Push
Presses (135/95 lb)
10 Back Squats (135/95 lb)
10 Cleans (135/95 lb)
10 Overhead Squats
(135/95 lb)
wodwell.com/wod/john-ginley
“JOHN
MARSHALL”
5 Rounds for Time 3
Overhead Squats (155/105

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1526 BENCHMARK
WODS
March 18, 2019
of: 9 overhead squats
1 legless rope climb 12
bench presses
Men: 95-lb. OHS and
bench, 15-ft. rope
Women: 65-lb. OHS and
bench, 15-ft. rope
Beginner Option
Complete as many rounds
as possible in 20 minutes
of: 9 overhead squats
1 rope climb, lying to
standing 12 bench
presses Men: 45-lb. OHS
and bench
Women: 35-lb. OHS and
bench
wodwell.com/wod/jbo
“JEFFREY
WALZ”
9 Rounds for Time 5 Clean-
and-Jerks (155/105 lb)
10 Pull-Ups
wodwell.com/wod/jeffrey-walz
“JENNY”
AMRAP in 20 minutes 20
Overhead Squats (45/35 lb
bar)
20 Back Squats (45/35 lb
bar)
400 meter Run
wodwell.com/wod/jenny
page 242 of 299
lb)
“HORTMAN” 6 Clean-and-Jerks (155/105
AMRAP in 45 minutes 800 lb)
meter Run 12 Bar Facing Burpees
80 Air Squats
8 Muscle-Ups wodwell.com/wod/john-marshall
wodwell.com/wod/hortman
“JOHN
NAPOLITANO”
“HURSTY”
2 Rounds for Time 40 Pull-
15 Rounds for Time 100 Ups
meter Run 10 Back Squats (225/155
7 Front Squats (60/40 kg) lb)
100 meter Run 40 Wall Ball Shots (20/14
7 Burpee Pull-Ups lb)
10 Deadlifts (225/155 lb)
wodwell.com/wod/hursty
40 Sit-Ups
wodwell.com/wod/john-
“J.J.” napolitano
For Time 1 Squat Clean
(185/135 lb)
10 Parallette Handstand “JOHN VIGIANO
Push-Ups (6" Deficit) II”
2 Squat Cleans (185/135 5 Rounds for Time 10 Back
lb) Squats (225/155 lb)
9 Parallette Handstand 40 Sit-Ups
Push-Ups (6" Deficit) 40 Push-Ups
3 Squat Cleans (185/135
lb) wodwell.com/wod/john-vigiano-ii
8 Parallette Handstand
Push-Ups (6" Deficit)
4 Squat Cleans (185/135 “JONATHAN
lb) HOLMANN”
7 Parallette Handstand
Push-Ups (6" Deficit) For Time 15 Strict Presses
5 Squat Cleans (185/135 (80% of 1 rep max)
lb) 15 Push Presses (80% of 1
6 Parallette Handstand rep max)
1526 BENCHMARK
WODS
March 18, 2019

Push-Ups (6" Deficit) 15 Push Jerks (80% of 1

“JOHN BERGIN”
5 Rounds for Time 15
Kettlebell Swings (32/24
kg)
10 Chest-to-Bar Pull-Ups
5 Squat Snatches (115/85
lb)
wodwell.com/wod/john-bergin
“JOHN COLLINS”
For Time 25 Snatches
(115/75 lb)
25 Wall Ball Shots (20/14
lb)
25 Shoulder-to-Overheads
(115/75 lb)
25 Burpees
25 Front Squats (115/75 lb)
25 Toes-to-Bars
wodwell.com/wod/john-collins
“JOHN
FISCHER”
AMRAP For As Long As
Possible Perform every 2
minutes:
1 Clean-and-Jerk (155/105
lb)
1 Burpee
Add an additional clean
and jerk and burpee every
2 minutes until you cannot
complete the required reps
6 Squat Cleans (185/135
lb)
5 Parallette Handstand
Push-Ups (6" Deficit)
7 Squat Cleans (185/135
lb)
4 Parallette Handstand
Push-Ups (6" Deficit)
8 Squat Cleans (185/135
lb)
3 Parallette Handstand
Push-Ups (6" Deficit)
9 Squat Cleans (185/135
lb)
2 Parallette Handstand
Push-Ups (6" Deficit)
10 Squat Cleans (185/135
lb)
1 Parallette Handstand
Push-Up (6" Deficit)
wodwell.com/wod/j-j
“JAIME L.
CAMPBELL”
AMRAP in 25 minutes 7
Deadlifts (185/135 lb)
6 Kettlebell Swings (53/35
lb)
7 Barbell Hack Squats
(185/155 lb)
6 Plate Sit-Ups (45/25 lb)
1 Burpee at the top of
every minute
Start the workout with 1
burpee and perform
rep max)
1 rep max Strict Press
Each repetitions begins
from the ground.
wodwell.com/wod/jonathan-
holmann
“JONNO”
Three Parts For Time 3
Rounds of:
5 Hang Power Cleans
(40/30 kg)
10 Push Presses (40/30 kg)
15 Back Squats (40/30 kg)
800 meter Run
3 Rounds of:
5 Overhead Squats (40/30
kg)
10 Sumo Deadlift High-
Pulls (40/30 kg)
15 Front Squats (40/30 kg)
30 Ball Slams (30/20 lb)
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg)
15 Deadlifts (40/30 kg)
30 Box Jumps (24/20 in)
With a running clock begin
the first 3-round portion of
the workout. Move to the
second part without
resting. Do the same until
the third part is completed.

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within the 2 minute time
frame.
wodwell.com/wod/john-fischer
“JOHN
GIORDANO”
For Time 37 Squat Cleans
(185/135 lb)
wodwell.com/wod/john-giordano
“JOHN
MCAVOY”
3 Rounds for Time 5
Muscle-Ups
7 Bear Complexes
(155/105 lb)
50 Double-Unders
One “Bear Complex”
consists of: 1 Power Clean,
1 Front Squat, 1 Push
Press, 1 Back Squat, and 1
Push Press.
wodwell.com/wod/john-mcavoy
“JOHN TIERNEY”
For Time 20 Push Presses
+ Front Squats + Thrusters
(45/25 lb)
15 Push Presses + Front
Squats + Thrusters (75/45
lb)
10 Push Presses + Front
another at the top of each
minute. View a hack squat
demo
wodwell.com/wod/jaime-l-
campbell
“JAMES
GIBERSON”
For Time 10-9-8-7-6-5-4-3-
2-1 Reps:
Front Squats (185/135 lb)
1-2-3-4-5-6-7-8-9-10 Reps:
Box Jumps (30/24 in)
wodwell.com/wod/james-
giberson
“JAMES
WRIGHT”
For Points in 20 minutes
Overhead Squat (10
points)
Thruster (5 points)
Squat Clean (3 points)
Deadlift (1 point)
Perform all movements
with a 60/40kg barbell.
Perform any combination
of the prescribed
movements as many times
as possible, to accumulate
as many points as possible.
Count reps of each
movement during the
workout. Calculate score
Score is the time it takes to
complete all three parts.
wodwell.com/wod/jonno
“JOSE
GUADALUPE”
For Time 54 Pull-Ups
54 Air Squats
54 Sit-Ups
54 Push-Ups
wodwell.com/wod/jose-guadalupe
“JOSEPH
ANGELINI SR.”
For Time 20 Power
Snatches (135/95 lb)
15 Clean-and-Jerks
(225/155 lb)
10 Back Squats (315/225
lb)
5 Deadlifts (405/275 lb)
Use four separate barbels.
Take the back squats from
a rack.
wodwell.com/wod/joseph-
angelini-sr
“JOSEPH
GULLICKSON”
For Time 101 Ground-to-
Overheads (75/45 lb)
101 Doble-Unders

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Squats + Thrusters (95/65 by multiplying reps by Ground-to-Overheads can

lb) points for each movement be performed with snatch,
5 Push Presses + Front and totaling them all. clean and jerk or any other
Squats + Thrusters combination.
(135/95 lb) wodwell.com/wod/james-wright
wodwell.com/wod/joseph-
One repetition is gullickson
equivalent to one barbell “JASON”
complex of push press, For Time 100 Air Squats
front squat, and thruster. “JOSEPH
5 Muscle-Ups
75 Air Squats LEAVEY”
wodwell.com/wod/john-tierney
10 Muscle-Ups For Time 8 Overhead
50 Air Squats Squats (135/95 lb)
15 Muscle-Ups 20 Double-Unders
“JOHN 25 Air Squats 6 Overhead Squats (135/95
WILLIAMSON” 20 Muscle-Ups lb)
EMOM in 36 minutes From 40 Double-Unders
0:00-6:00, EMOM of: wodwell.com/wod/jason 4 Overhead Squats (135/95
10 Pull-Ups lb)
60 Double-Unders
From 6:00-12:00, EMOM of: “JEFFREY 2 Overhead Squats
5 Squat Cleans (155/105 GIORDANO” 9135/95 lb)
lb) 3 Rounds for Time 25 Hang 80 Double-Unders
Power Snatches (65/45 lb)
From 12:00-18:00, EMOM wodwell.com/wod/joseph-leavey
50 Double-Unders
of: 400 meter Run
10 Toes-to-Bars
wodwell.com/wod/jeffrey-
“JOSEPH
From 18:00-24:00, EMOM giordano MARCHBANKS
of: JR.”
5 Shoulder-to-Overheads
“JENKINS” For Time 10-9-8-7-6-5-4-3-
(155/105 lb from the
2-1 Reps of:
ground) AMRAP (with a Partner) in Alternating Dumbbell
40 minutes 50 Burpees Snatches (75/45 lb)
From 24:00-30:00, EMOM 400 meter Run Handstand Push-Ups
of: 50 Kettlebell Swings (24/16
10 Hand Release Push-Ups kg) wodwell.com/wod/joseph-
400 meter Run marchbanks-jr
From 30:00-36:00, EMOM 50 Pull-Ups
of:

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5 Overhead Squats 400 meter Run

(155/105 lb) 50 Push-Ups “JOSEVA”
400 meter Run 15-12-9 Reps for Time
wodwell.com/wod/john- Bench Presses
williamson Split work between (bodyweight)
partners as needed. Run Deadlifts (bodyweight)
together. Power Cleans (bodyweight)
“JONATHAN
IELPI” wodwell.com/wod/jenkins wodwell.com/wod/joseva

2 Rounds for Time 44 Push

Presses (65/45 lb)
22 Wall Ball Shots (20/14
lb)
11 Pull-Ups
11 Hand-Release Push-Ups
wodwell.com/wod/jonathan-ielpi
“JORDAN”
For Time 100 Kettlebell
Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups
wodwell.com/wod/jordan
“JOSEPH
AGNELLO”
12-9-6-3 Reps For Time
Squat Cleans (155/105 lb)
Weighted Pull-Ups (45/25
lb)
wodwell.com/wod/joseph-agnello
“JERRY” “JOSIE”
For Time 1 mile Run For Time 1 mile Run
2,000 meter Row
1 mile Run Then, 3 Rounds of:
30 Burpees
wodwell.com/wod/jerry 4 Power Cleans (155/105
lb)
6 Front Squats (155/105 lb)
“JOHN
BURNSIDE” Then, 1 mile Run
3 Rounds for Time 20 Back
Squats (205/125 lb) Wear a Weight Vest (20/14
20 Box Step Ups (30/24 in) lb)
wodwell.com/wod/john-burnside Scaling Reduce the
loading and number of
reps, but keep this a long
“JOHN CRISCI” workout. Intermediate
For Time 25 Box Jumps
Option For time (without
a vest): 1-mile run Then, 3
(24/20 in)
rounds of: 30 burpees 4
25 Pull-Ups
power cleans 6 front
25 Kettlebell Swings (24/16
squats Then, 1-mile run
kg)
Men: 155 lb. Women: 105
25 Air Squats
lb. Beginner Option For
25 Sit-Ups
time (without a vest):
25 Deadlifts (135/95 lb)
800-m run Then, 3 rounds
25 Wall Ball Shots (20/14
of: 20 burpees 4 power
lb)
cleans 6 front squats

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“JOSEPH 25 Burpees Then, 800-m run Men: 75

FARRELLY”
For Load Accumulate
10,000 lbs with any
combination of:
Cleans
Snatches
Overhead Squats
Set the bar to any weight
you want. Do not adjust
the weight unless you have
to. Move 10 000 lbs using
any combination of the
mentioned movements.
wodwell.com/wod/joseph-farrelly
“JOSEPH
HENRY”
3 Rounds for Time Buy-In:
25 Burpees
Then, 3 Rounds of:
10 Hang Snatches (115/85
lb)
20 Hand Release Push-Ups
50 Double-Unders
Cash-Out:
25 Burpees
wodwell.com/wod/joseph-henry
“JOSEPH
25 Power Cleans (135/95 lb. Women: 55 lb.
lb)
wodwell.com/wod/josie
wodwell.com/wod/john-crisci
“KAHLER”
“JOHN FLORIO” For Time 1978 meter Run
For Time 10 Bench Presses 7 Pull-Ups
(75% BW) 24 Box Jumps (24/20 in)
10 Ring Dips 1 Deadlift (65% of 1 RM)
20 Bench Presses (50% 26 Wall Ball Shots (20/14
BW) lb)
20 Diamond Push-Ups 173 Air Squats
30 Bench Presses (35% 2008 meter Medicine Ball
BW) Run (20/14 lb)
30 Push-Ups
wodwell.com/wod/kahler
Bench press weights are
based on percent of
athletes bodyweight (BW). “KEITHROY
Athlete must load own bar. MAYNARD”
5 Rounds for Time 44 Box
wodwell.com/wod/john-florio
Step-Ups (24/20 in)
12 Push-Ups
“JOHN 12 Air Squats
HEFFERNAN” Wear a weighted vest if
For Time 11 Squat Cleans available.
(135/95 lb)
100 Double-Unders On the last round, do 15 air
11 Push Presses (135/95 squats.
lb)
75 Sit-Ups wodwell.com/wod/keithroy-
maynard
11 Deadlifts (135/95 lb)
50 Pull-Ups
“KENNETH
wodwell.com/wod/john-heffernan

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MAFFEO” MARINO”
“JOHN MORAN”
10 Rounds for Time 1 3 Rounds for Time 5 Cleans
For Time 24-20-16-12-8-4
Clean-and-Jerk (185/135 lb) (155/105 lb)
reps of:
3 Overhead Squats 10 Burpees
Front Rack Lunges (135/95
(185/135 lb) 5 Clean-and-Jerks (155/105
lb)
5 Push Jerks (185/135 lb) lb)
Hand Release Push-Ups
10 Wall Ball Shots (24/20
Perform all the movements lb)
One step on the lunge is
as one complex without
one rep.
putting the bar down. One wodwell.com/wod/kenneth-
complex is counted as one marino
wodwell.com/wod/john-moran
round.

wodwell.com/wod/joseph-maffeo “KEVIN”
“JOHN TIPPING
3 Rounds for Time 32
II”
Deadlifts (185/135 lbs)
“JOSEPH 4 Rounds for Time 15 32 Hanging Hip Touches
MASCALI” Deadlifts (225/155 lb) (alternating arms)
15 Box Jumps (24/20 in) 800m Running Farmer
12-9-6-3 Reps for Time
50 Double-Unders Carry (15 lb dumbbells)
Back Squats (65% of BW)
Burpee Box Jumps
wodwell.com/wod/john-tipping-ii "Hanging Hip Touch"
500 meter Row
movement demo
wodwell.com/wod/joseph-mascali
“JOHNSON” wodwell.com/wod/kevin
AMRAP in 20 minutes 9
“JOSH” Deadlifts (245/165 lb)
8 Muscle-Ups “KEVIN
For Time 21 Overhead
9 Squat Clean (155/105 lb) DONNELLY”
Squats (95/65 lb)
42 Pull-Ups For Time 20 Squat Cleans
wodwell.com/wod/johnson
15 Overhead Squats (95/65 (135/95 lb)
lb) 2000 meter Row
30 Pull-Ups 20 Clean-and-Jerks (135/95
“JONESY”
9 Overhead Squats (95/65 lb)
lb) 6 Rounds for Time 400
18 Pull-Ups meter Run wodwell.com/wod/kevin-donnelly
6-5-4-3-2-1 Rope Climbs
wodwell.com/wod/josh
wodwell.com/wod/jonesy

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1526 BENCHMARK
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March 18, 2019
“JT”
21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups
wodwell.com/wod/jt
“KARL JOSEPH”
21-15-9 Reps for Time
Push Presses (135/95 lb)
30 Box Jumps (24/20 in)
Overhead Squats (135/95
lb)
Perform 21 push presses,
30 box jumps, 21 overhead
squats. Then 15 push
presses, 30 box jumps, 15
overhead squats. Then 9
push presses, 30 box
jumps, 9 overhead squats.
wodwell.com/wod/karl-joseph
“KEN ZINK”
7 Rounds for Time 71
Double-Unders
14 Deadlifts (135/95 lb)
6 Hang Power Cleans
(135/95 lb)
9 Front Squats (135/95 lb)
wodwell.com/wod/zink
page 249 of 299
“KEVIN SMITH”
“JORGE”
For Time 30 Snatches
For Time 30 GHD Sit-Ups
(155/105 lb)
15 Squat Cleans (155/105
lb) wodwell.com/wod/kevin-smith
24 GHD Sit-Ups
12 Squat Cleans (155/105
lb) “KYLE”
18 GHD Sit-Ups
4 Rounds for Time 7
9 Squat Cleans (155/105
Deadlifts (300/195 lb)
lb)
40 Pull-Ups
12 GHD Sit-Ups
40 Ring Dips
6 Squat Cleans (155/105
40 Box Jumps (24/20 in)
lb)
40 Wall Ball Shots (20/14
6 GHD Sit-Ups
lb)
3 Squat Cleans (155/105
lb)
wodwell.com/wod/kyle
wodwell.com/wod/jorge
“LAWRENCE
“JOSEPH VELING”
ANGELINI JR.” 21-15-9 Reps for Time
Strict Handstand Push-Ups
For Time 10 Shoulder-to-
Front Squats (185/115 lb)
Overheads (185/135 lb)
Burpees
20 Hand Release Push-Ups
15 Handstand Push-Ups
wodwell.com/wod/lawrence-
20 Shoulder-to-Overheads
veling
(135/95 lb)
15 Hand Release Push-Ups
10 Handstand Push-Ups “LEE”
30 Shoulder-to-Overheads
5 Rounds For Time 400
(75/55 lb)
meter Run
10 Hand Release Push-Ups
1 Deadlift (345/225 lb)
5 Handstand Push-Ups
3 Squat Cleans (185/135
Use a single barbell. lb)
Athlete must change 5 Push Jerks (185/135 lb)
his/her own weight. 3 Muscle-Ups
1 Rope Climb (15 ft)
1526 BENCHMARK
WODS
March 18, 2019

“KENNETH
WATSON”
4 Rounds for Time 21 Pull-
Ups
4 Clean-and-Jerks (225/155
lb)
21 Burpees
4 Back Squats (225/155 lb)
wodwell.com/wod/kenneth-
watson
“KEVIN A.
HOUSTON”
3 Rounds For Time 200
meter Run
50 meter Farmers Walk
(35/25 lb sandbag, each
hand)
10 Burpees
10 meter Bear Crawl
(forward and backwards)
400 meter Run
100 meter Farmers Walk
(35/25 lb sandbag, each
hand)
20 Burpees
10 meter Bear Crawl
(forward and backwards)
600 meter Run
150 meter Farmers Walk
(35/25 lb sandbag, each
hand)
30 Burpees
30 meter Bear Crawl
(forward and backwards)
Wear a weight vest (20/14
wodwell.com/wod/joseph-
angelini-jr
“JOSEPH
GRZELAK”
For Time 100 Kettlebell
Swings (32/24 kg)
2 Burpees
Perform the burpees at the
beginning each new
minute until all kettlebell
swings are completed.
wodwell.com/wod/joseph-grzelak
“JOSEPH
HUNTER”
EMOM For As Long As
Possible Death By Squats
1 Squat (70% of 1 Rep
Max)
2 Squats (70% of 1 Rep
Max)
3 Squats (70% of 1 Rep
Max)
You can perform any type
of weighted squat for this
workout. Although, you can
only use one movement all
throughout the workout.
Do 1 repetition in the first
minute, 2 reps in the
second minute, 3 reps in
the third minute and so on
until you are unable to
complete the required reps
wodwell.com/wod/lee
“LEGION 8”
8 Rounds For Time 8
Thrusters (75/55 lb)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55
lb)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls
(75/55 lb)
8 Handstand Push-Ups
8 Toes-to-Bar
Then 800 meter Run
wodwell.com/wod/legion-8
“LIAM”
For Time 800 meter Run
(with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105
lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb
Plate)
Partition the toes-to-bars,
front squats and rope
climbs as needed. Start
and finish with the run.
wodwell.com/wod/liam

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lb) (except during the run). within the minute. “LOUIS ARENA”
4 Rounds for Time 10 Back
wodwell.com/wod/kevin-a- wodwell.com/wod/joseph-hunter
houston Squats (275/205 lb)
400 meter Run
“JOSEPH
“KEVIN MALONEY”
wodwell.com/wod/louis-arena

DOWDELL”
For Time 200 meter Run
For Time 400 meter Run 40 Wall Ball Shots (20/14 “LUCE”
40 Double Unders lb) 3 Rounds For Time 1000
400 meter Run 30 Knees-to-Elbows meter Run
40 Thrusters (45/35 lb) 20 Squat Cleans (135/95 10 Muscle-Ups
400 meter Run lb) 100 Air Squats
40 Box Jumps (24/20 in) 400 meter Run
400 meter Run 30 Wall Ball Shots (20/14 Wear a weight vest (20/14
40 Toes-to-Bars lb) lb)
400 meter Run 20 Knees-to-Elbows
40 Overhead Squats (45/35 10 Squat Cleans (135/95 wodwell.com/wod/luce
lb) lb)
800 meter Run
wodwell.com/wod/kevin-dowdell 20 Wall Ball Shots (20/14 “LUMPY”
lb) 3 Rounds for Time 250
10 Knees-to-Elbows meter Row
“KLEPTO” 5 Squat Cleans (135/95 lb) 6 Power Cleans (135/95 lb)
4 Rounds For Time 27 Box 6 Thrusters (135/95 lb)
Jumps (24/20 in) wodwell.com/wod/joseph-
9 Deadlifts (135/95 lb)
20 Burpees maloney
9 Sumo Deadlift High-Pulls
11 Squat Cleans (145/100 (135/95 lb)
lb)
“JOSEPH SPOR”
wodwell.com/wod/lumpy
wodwell.com/wod/klepto 10 Rounds for Time 1 Strict
Press (135/95 lb)
2 Push Presses (135/95 lb) “MALTZ”
“LAMBO” 3 Push Jerks (135/95 lb)
For Time 400 meter Run
21-15-9 Reps for Time 4 Handstand Push-Ups
50 Pull-Ups
Squats Snatches (50/35 kg) 10 Push-Ups
100 meter Farmer's Carry
Kettlebell Swings (32/24 (2x50/2x25 lb)
kg) wodwell.com/wod/joseph-spor
50 Dips
Toes-to-Bars 100 Push-Ups

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Buy-Out: 50 Knees-to-Elbows
100 Double-Unders “JOSHIE” 100 Sit-Ups
3 Rounds for Time 21 400 meter Run
wodwell.com/wod/lambo Dumbbell Squat Snatches,
Right Arm (40/25 lb) Scaling "Half Maltz" 200
21 L Pull-Ups meter Run 25 Pull-Ups 50
“LAWRENCE 21 Dumbbell Squat meter Farmer's Carry
VIRGILIO” Snatches, Left Arm (40/25 (2x50/2x25 lb) 25 Dips 50
lb) Push-Ups 25 Knees-to-
For Time 50 Kettlebell
21 L Pull-Ups Elbows 50 Sit-Ups 200
Swings (24/16 kg)
meter Run
50 Sit-Ups
wodwell.com/wod/joshie
50 Double-Unders
wodwell.com/wod/maltz
25 Kettlebell Swings (24/16
kg)
“JUSTIN”
25 Sit-Ups “MANUEL
25 Double-Unders 30-20-10 Reps for Time
12 Kettlebell Swings (24/16 Back Squats (bodyweight) MOJICA”
kg) Bench Presses For Time 21-18-15-12-9-6-
12 Sit-Ups (bodyweight) 3 reps of:
12 Double-Unders Strict Pull-Ups Pull-Ups
6 Kettlebell Swings (24/16 Clean-and-Jerks (135/95 lb)
wodwell.com/wod/justin
kg)
6 Sit-Ups wodwell.com/wod/manuel-mojica

6 Double-Unders
3 Kettlebell Swings (24/16
“KEITH
kg) GLASCOE” “MARINE 16”
3 Sit-Ups For Time 21 Back Squats Eight 2-minute AMRAPs in
3 Double-Unders (135/95 lb) 16 minutes From 0:00-2:00
400 meter Run 20 meter Sprint
wodwell.com/wod/lawrence- 21 Front Squats (135/95 lb) 16 Burpees
virgilio
400 meter Run
21 Deadlifts (135/95 lb) From 2:00-4:00:
400 meter Run 20 meter Sprint
“LEE FEHLING” 16 Push-Ups
21 Shoulder-to-Overheads
3 Rounds for Time 50 Wall (135/95 lb)
Ball Shots (20/14 lb) 400 meter Run From 4:00-6:00:
10 Clean-and-Jerks (95/65 20 meter Sprint
lb) wodwell.com/wod/keith-glascoe 16 Air Squats

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wodwell.com/wod/lee-fehling From 6:00-8:00:

“KENNETH 20 meter Sprint
KUMPEL” 16 Mountain Climbers
“LEON SMITH 3 Rounds for Time 6 Bear
JR.” Complexes (135/95 lb) From 8:00-10:00:
For Time 20 Toes-to-Bars 100 meter Bear Crawl 20 meter Sprint
20 Shoulder-to-Overheads 16 Jumping Jacks
(135/95 lb) One “Bear Complex”
20 Handstand Push-Ups consists of: 1 Power Clean, From 10:00-12:00:
20 Overhead Squats 1 Front Squat, 1 Push 20 meter Sprint
(135/95 lb) Press, 1 Back Squat, and 1 16 Jumping Lunges
20 Double-Unders Push Press
18 Clean-and-Jerks (135/95 From 12:00-14:00:
lb) wodwell.com/wod/kenneth- 20 meter Sprint
kumpel 16 High Knees
wodwell.com/wod/leon-smith-jr
From 14:00-16:00:
“KEV” 20 meter Sprint
“LINDSKOG” AMRAP (with a Partner) in 16 Tuck Jumps
26 minutes 6 Deadlifts
5 Rounds for Time 500
(315/205 lb), each wodwell.com/wod/marine-16
meter Run
9 Bar-Facing Burpees,
20 Box Jumps
synchronized
20 Pull-Ups “MARSTON”
9 Bar Muscle-Ups, each
5 Handstand Push-Ups
55 ft Partner Barbell Carry AMRAP in 20 minutes 1
wodwell.com/wod/lindskog (315/205 lb) Deadlift (405/285 lb)
10 Toes-to-Bar
wodwell.com/wod/kev 15 Bar Facing Burpees
“LOUIS
wodwell.com/wod/marston
MODAFFERI” “KEVIN
For Time 800 meter Run BRACKEN”
50 Box Jumps (24/20 in)
For Time (with a Partner)
“MARTIN EGAN
100 Kettlebell Swings JR.”
Deadlift Hold (135 lb)
(24/16 kg)
40 Air Squats For Time 100 Double-
150 Double-Unders
800 meter Run Unders
Back Squat Hold (135 lb) 75 Sit-Ups
wodwell.com/wod/louis-modafferi 40 Sit-Ups 50 Push-Ups
25 Overhead Squats

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March 18, 2019

Plank Hold (135/95 lb)

“LUKE” 40 Push-Ups 50 Knees-to-Elbows
For Time 400 meter Run 75 Ring Dips
15 Clean-and-Jerks Deep Squat Hold 100 Air Squats
(155/105 lb) 40 Burpees
400 meter Run wodwell.com/wod/martin-egan-jr
30 Toes-to-Bars Each set of movements
400 meter Run should be performed by
45 Wall Ball Shots (20/14 the pair alternately before “MATT B.”
lb) moving on to the next set 5 Rounds For Time 5
400 meter Run of movements. If Burpees
45 Kettlebell Swings (1.5/1 the person holding deadlift, 10 Chest-to-Bar Pull-Ups
pood) back squat, plank, or deep 20 Wall Ball Shots (20/14
400 meter Run squat hold drops the bar or lb)
30 Ring Dips comes out their plank or 30 Push-Ups
400 meter Run deep squat hold, the 400 meter Run
15 Weighted Lunge Steps partner cannot continue
(155/105 lb) until the bar is back in the wodwell.com/wod/matt-b
400 meter Run hold position. Feel free to
help partner get
wodwell.com/wod/luke the barbell in the back “MATTHEW
squat hold position. LOCKE”
“LUND” wodwell.com/wod/kevin-bracken AMRAP in 33 minutes 50
meter Farmer's Carry
For Time 800 meter Run (2x24/16 kg)
12 Pull-Ups 25 Dumbbell Squats
24 Kettlebell Swings
“KEVIN PRYOR”
(2x24/16 kg)
48 Toes-to-Bars 3 Rounds for Time 1000
10 Burpee Pull-Ups
96 Sit-Ups meter Row
48 Push-Ups 21 Push-Ups wodwell.com/wod/matthew-locke
24 Deadlifts (225/185 lb) 100 meter Sled Drag
12 Pull-Ups 15 L Pull-Ups
800 meter Run 100 meter Sled Drag “MAUPIN”
9 Kettlebell Swings (1.5
4 Rounds for Time 800
wodwell.com/wod/lund pood)
meter Run
1 Rope Climb
49 Push-Ups
“MANION” wodwell.com/wod/kevin-pryor 49 Sit-Ups
49 Air Squats
7 Rounds For Time 400
meter Run

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1526 BENCHMARK
WODS
March 18, 2019
29 Back Squats (135/95 lb)
Take the back squats from
a rack.
wodwell.com/wod/manion
“MARCO”
3 Rounds for Time 21 Pull-
Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
wodwell.com/wod/marco
“MARK
WHITFORD”
4 Rounds for Time 15
Dumbbell Thrusters
(2x40/20 lb)
50 meter Dumbbell
Overhead Walking Lunges
(2x40/20 lb)
wodwell.com/wod/mark-whitford
“MARTIN BELL”
For Time 2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-
Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
page 255 of 299
“KUTSCHBACH”
7 Rounds For Time 11 Back
Squats (185/135 lb)
10 Jerks (135/95 lb)
wodwell.com/wod/kutschbach
“LAWRENCE
STACK”
For Time 50 Thrusters
(45/35 lb)
50 Sit-Ups
50 Box Jumps (24/20 in)
50 Kettlebell Swings (24/16
kg)
50 Thrusters (45/35 lb)
wodwell.com/wod/lawrence-stack
“LEDESMA”
AMRAP in 20 minutes 5
Parallette Handstand Push-
Ups (6" Deficit)
10 Toes Through Rings
15 Medicine Ball Cleans
(20/14 lb)
wodwell.com/wod/ledesma
“LEE RIGBY”
For Time 22 calorie Row
25 Squat Cleans (42.5/30
kg)
22 Double-Unders
25 Bar Over Burpees
wodwell.com/wod/maupin
“MCGHEE”
AMRAP in 30 minutes 5
Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)
wodwell.com/wod/mcghee
“MEIKTILA”
AMRAP in 20 minutes 10
Pull-Ups
40 Air Squats
80 Double-Unders
wodwell.com/wod/meiktila
“MICHAEL
BOYLE”
7 Rounds for Time 5 Push
Presses (155/105 lb)
10 Kettlebell Swings (32/24
kg)
20 Double-Unders
wodwell.com/wod/michael-boyle
“MICHAEL
CAMMARATA”
Every Minute On the
Minute (EMOM) in 10
minutes 2 Squat Cleans
(185/135 lb)
2 Box Jumps (30/24 in)
1526 BENCHMARK
WODS
March 18, 2019

100 Wall Ball Shots (20/14 22 Double-Unders wodwell.com/wod/michael-

cammarata
lbs) 25 Push Presses (42.5/30
kg)
Overhead-touch push-ups 22 Double-Unders
require the athlete to 25 Pull-Ups
“MICHAEL
perform a hand-release 22 calorie Row CAWLEY”
push-up (aka: press-up), For Time 50 Thrusters
where when the chest is on wodwell.com/wod/lee-rigby (45/35 lb)
the ground and hands are 40 Power Snatches (95/65
released from the floor, lb)
athlete must touch both “LESLEY” 30 Back Squats (135/95 lb)
hands together behind the AMRAP in 35 minutes 24 16 Cleans (155/105 lb)
head. With hands back on Jump Lunges
the floor, push up with 24 Hollow Rocks wodwell.com/wod/michael-
arms fully extended and 24 Air Squats cawley
core tight to complete one 24 AbMat Sit-Ups
rep. 24 Burpees
“MICHAEL DEL
wodwell.com/wod/private- wodwell.com/wod/lesley VALLE JR.”
martin-bell
5 Rounds for Time 5 Squat
Cleans (155/105 lb)
“LOREDO” 10 Box Jumps (24/20 in)
“MARTIN
6 Rounds For Time 24 Air 50 Double-Unders
MCWILLIAMS”
Squats
For Time 400 meter Run 24 Push-Ups wodwell.com/wod/michael-
50 Wall Ball Shots (20/14 24 Walking Lunges delvalle-jr
lb) 400 meter Run
5 Back Squats (275/185 lb)
50 Push-Ups wodwell.com/wod/loredo “MICHAEL F.
5 Deadlifts (275/185 lb) LYNCH”
50 Air Squats
For Time 100 meter
400 meter Run “LT JOHN” Farmer's Carry (2x50/35
3 Rounds for Time Max lb)
wodwell.com/wod/martin-
Unbroken Clean-and-Jerks 20 Back Squats (225/155
mcwilliams
(BW) lb)
400 meter Run 100 Double-Unders
“MATTHEW 15 GHD Sit-Ups 20 Deadlifts (225/155 lb)
100 meter Farmer's Carry
Score is time plus total (2x50/35 lb)
clean-and-jerks.

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1526 BENCHMARK
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March 18, 2019

wodwell.com/wod/lt-john wodwell.com/wod/michael-f-
BARNES”
lynch
2 Rounds for Time 25 Pull-
Ups “LUMBERJACK
10 Squat Cleans (135/95
20” “MICHAEL
lb) HAUB”
25 Knees-to-Elbows For Time 20 Deadlifts
10 Thrusters (135/95 lb) (275/185 lb) EMOM in 10 minutes 4
25 Hand Release Push-Ups 400 meter Run Front Squats (225/155 lb)
20 Kettlebell Swings (2/1.5 10 Double-Unders
wodwell.com/wod/matthew- pood)
barnes 400 meter Run wodwell.com/wod/michael-haub

20 Overhead Squats
(115/75 lb)
“MATTHEW 400 meter Run “MICHAEL
THOMAS” 20 Burpees LYNCH”
21-15-9 Reps for Time 400 meter Run For Time 400 meter Run
Squat Snatches (42.5/32.5 20 Chest-to-Bar Pull-Ups Then, 21-15-9 reps of:
kg) 400 meter Run Thrusters (65/35 lb)
Push-Ups 20 Box Jumps (24/20 in) Pull-Ups
400 meter Run
wodwell.com/wod/matthew 20 Dumbbell Squat Cleans 400 meter Run
(45/35 lb) Then, 21-15-9 reps of:
400 meter Run Cleans (65/35 lb)
“MCCLUSKEY” Ring Dips
wodwell.com/wod/lumberjack-20
3 Rounds For TIme 9
Muscle-Ups 400 meter Run
15 Burpee Pull-Ups Then, 21-15-9 reps of:
“MAGPIE” Wall Ball Shots (20/14 lb)
21 Pull-Ups
800 meter Run 3 Rounds For Time 800 Burpees
meter Run
Wear a weight vest (20/14 20 Knees-to-Elbows wodwell.com/wod/michael-lynch

lb) 30 Kettlebell Swings (24/16

kg)
wodwell.com/wod/mccluskey 40 Sumo Deadlift High- “MICHAEL
Pulls (40/30 kg) MULLAN”
For Time 120 Double-
“MCLAREN” wodwell.com/wod/magpie
Unders
AMRAP in 20 minutes 3 12 Clean-and-Jerks
Thrusters (50% (155/105 lb)

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March 18, 2019

bodyweight) “MANUEL” 120 Sit-Ups

5 Box Jumps (24/20 in)
7 Hand Release Push-Ups
wodwell.com/wod/mcclaren
“MICHAEL”
3 Rounds For Time 800
meter Run
50 Back Extensions
50 Sit-Ups
wodwell.com/wod/michael
“MICHAEL
BRENNAN”
5-10-15-20 Reps for Time
Burpee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95 lb)
wodwell.com/wod/michael-
brennan
“MICHAEL
CARLO”
20 Rounds for Time 1 Front
Squat (55% BW)
30 Box Jumps (24/20 in)
Rest 30 seconds between
sets.
wodwell.com/wod/michael-carlo
12 Power Snatches (135/95
5 Rounds for Reps in 50
lb)
minutes 3 minutes of Max
Rope Climbs
wodwell.com/wod/michael-
2 minutes of Max Air mullan
Squats
2 minutes of Max Push-Ups
3 minutes to Run 400 “MILLAR”
meters
3 Rounds for Time 7
Muscle-Ups
Wear a weight vest (20/14
14 Thrusters (40/30 kg)
lb)
21 GHD Sit-Ups
After the run, rest for the
wodwell.com/wod/millar
remainder of the 3 minutes
before beginning the next
round.
“MOON”
wodwell.com/wod/manuel 7 Rounds For Time 10
Hang Split Snatch, Right
Arm (40/30 lb)
“MARCONI” 1 Rope Climb (15 ft)
10 Hang Split Snatch, Left
For Time (with a Partner)
Arm (40/30 lb)
2,382 meter Row
1 Rope Climb (15 ft)
Then, 20 Rounds of:
Alternate feet in the split
11 Toes-to-Bars
snatch sets
20 Air Squats
16 Kettlebell Swings (1.5/1 wodwell.com/wod/moon
pood)
One partner works while
“MORRISON”
the other rests. Break up
the work between partners 50-40-30-20-10 Reps For
as needed. Time Wall Ball Shots (20/14
lb)
wodwell.com/wod/marconi Box Jumps (24/20 in)
Kettlebell Swings (1.5/1
pood)

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wodwell.com/wod/morrison
“MICHAEL “MARKS”
CLARKE” 3 Rounds for Time 21 Pull-
For Time 21 Overhead Ups “MURPH”
Squats (95/65 lb) 15 Push Presses (60/40 kg)
For Time 1 mile Run
9 Burpee Box Jumps (24/20 9 Deadlifts (100/60 kg)
100 Pull-Ups
in) 400 meter Run
200 Push-Ups
500 meter Row
wodwell.com/wod/marks 300 Air Squats
15 Overhead Squats (95/65
1 mile Run
lb)
15 Burpee Box Jumps
“MARTIN All with a Weight Vest
(24/20 in)
(20/14 lb)
500 meter Row DEMEO”
9 Overhead Squats (95/65 For Time 21 Squat Cleans Partition the Pull-Ups,
lb) (135/95 lb) Push-Ups, and Squats as
21 Burpee Box Jumps 15 Box Jumps (24/20 in) needed. Start and finish
(24/20 in) 9 Burpees with a mile run.
500 meter Row 21 Box Jumps (24/20 in)
15 Burpees wodwell.com/wod/murph
wodwell.com/wod/michael-clarke 9 Squat Cleans (135/95 lb)
21 Burpees
15 Squat Cleans (135/95 “NED”
“MICHAEL lb) 7 Rounds For Time 11 Back
ELFERIS” 9 Box Jumps (24/20 in) Squats (bodyweight)
22-11-5 Reps for Time 1,000 meter Row
wodwell.com/wod/martin-demeo
Dumbbell Snatches (70/45
lb) wodwell.com/wod/ned
Pull-Ups
400 meter Run
“MATT 16”
For Time 16 Deadlifts (275 “NICK”
wodwell.com/wod/michael-elferis lb) 12 Rounds For Time 10
16 Hang Power Cleans Dumbbell Hang Squat
(185 lb) Clean (45/35 lb)
“MICHAEL 16 Push Presses (135 lb) 6 Handstand Push-Ups on
FIORE” 800 meter Run Dumbbells
16 Deadlifts (275 lb)
5 Rounds for Time 5 Clean-
16 Hang Power Cleans wodwell.com/wod/nick
and-Jerks (155/105 lb)
(185 lb)
10 Handstand Push-Ups
16 Push Presses (135 lb)
20 Double-Unders
800 meter Run

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wodwell.com/wod/michael-fiore 16 Deadlifts (275 lb) “NIELD”

“MICHAEL
HEALY”
4 Rounds for Time 10 Wall
Ball Shots (20/14 lb)
10 Back Squats (225/135
lb)
10 Wall Ball Shots (20/14
lb)
10 Deadlifts (225/135 lb)
wodwell.com/wod/michael-healy
“MICHAEL
LYONS”
5 Rounds for Time 3 Clean-
and-Jerks (225/185 lb)
6 Handstand Push-Ups
9 Burpee Box Jumps (24/20
in)
wodwell.com/wod/michael-lyons
“MICHAEL
WARCHOLA”
For Time 100 Double-
Unders
75 Box Jumps (24/20 in)
50 Kettlebell Swings (32/24
kg)
25 Burpees
wodwell.com/wod/michael-
warchola
16 Hang Power Cleans
For Time 400 meter Run
(185 lb)
10 Deadlifts (110/70 kg)
16 Push Presses (135 lb)
1 Rope Climb
400 meter Run
wodwell.com/wod/matt-16
10 Deadlifts (110/70 kg)
2 Rope Climbs
400 meter Run
“MATTHEW
10 Deadlifts (110/70 kg)
GARVEY” 3 Rope Climbs
For Time 100 Double- 400 meter Run
Unders 10 Deadlifts (110/70 kg)
10 Back Squats (275/185 4 Rope Climbs
lb) 400 meter Run
50 Double-Unders 10 Deadlifts (110/70 kg)
5 Back Squats (275/185 lb) 5 Rope Climbs
wodwell.com/wod/matthew- wodwell.com/wod/nield
garvey
“NUKES”
“MATTY
AMRAP in 30 minutes From
BROWN” 0:00-8:00
3 Rounds for Time 4 1 mile Run
Clusters (135/115 lb) Max Deadlifts (315/205 lb)
9 Single-Arm Kettlebell
Clean and Presses (53/44 From 8:00-18:00
lb) 1 mile Run
20 ft Back Rack Walking Max Power Cleans
lunges (135/95 lb) (225/155 lb)
18 Deadlifts (135/95 lb)
From 18:00-30:00
Cash-In: 49 Pull-Ups 1 mile Run
Cash-Out: 49 Pull-Ups Max Overhead Squats
(135/95 lb)
wodwell.com/wod/matty-brown
Perform all sections with a
running clock (no rest
between sections). Score is

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“MCDONALD & total reps from each of the

“MIRON three barbell movements.
GALAGHER”
(MIROSŁAW
2 Rounds for Time 200
ŁUCKI)” wodwell.com/wod/nukes
meter Run
5 Rounds for Time: 800 16 Kettlebell Swings (53/35
meter Run lb) “OTIS”
23 Back Squats (¾ Body 16 Pull-Ups
Weight) AMRAP in 15 minutes Back
16 Front Squats (110/70 lb)
13 Deadlifts (1 ½ Body Squat (1½ bodyweight)
200 meter Run
Weight) Shoulder Press (¾
14 Kettlebell Swings (53/35
bodyweight)
lb)
wodwell.com/wod/miron Deadlift (1½ bodyweight)
14 Pull-Ups
14 Front Squats (110/70 lb)
Start with 1 rep each.
200 meter Run
“MOORE” 12 Kettlebell Swings (53/35
Increase each by 1 rep per
round.
AMRAP in 20 minutes 1 lb)
Rope Climb (15 ft) 12 Pull-Ups Complete an ascending
400 meter Run 12 Front Squats (110/70 lb) ladder of the 3-movement
Max Reps Handstand Push-
complex, increasing by 1
Ups wodwell.com/wod/mcdonald-
rep per round. So, perform
galagher
1 back squat, 1 shoulder
wodwell.com/wod/moore
press, 1 deadlift. Then 2
“MEADOWS” back squats, 2 shoulder
presses, 2 deadlifts. Then 3
“MOSZER” For Time 20 Muscle-Ups of each, etc. until the 15
9 Rounds for Time 300 25 Lowers from Inverted minute clock stops.
meter Run Hang on the Rings Scaling For each
6 Air Squats 30 Ring Handstand Push- movement, pick loads that
6 Pull-Ups Ups are heavy but allow you to
6 Box Jumps (20/24 in) 35 Ring Rows easily complete 3-4 reps
6 Burpees 40 Ring Push-Ups when fresh. As fatigue sets
6 Sit-Ups in and the reps increase,
6 Lunges For the 'Lowers' on the
break each movement into
6 Russian Kettlebell Swings ring, control the
smaller sets so you can
(53/35 lb) movement, moving slowly,
maintain solid mechanics.
with straight body and
Intermediate Option
Wear a weight vest (20/14 arms.
Complete as many reps as
lb) possible in 15 minutes of: 1
wodwell.com/wod/meadows
back squat, 1 shoulder

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1526 BENCHMARK
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March 18, 2019

wodwell.com/wod/moszer press, 1 deadlift 2 back

“MICHAEL squats, 2 shoulder presses,
BOCCHINO” 2 deadlifts 3 back squats, 3
“MURPH EMOM in 8 minutes 3 shoulder presses, 3
DEMARCATION” Squat Clean Thrusters deadlifts Etc. Use body
For Time (with a Partner) (155/105 lbs) weight for the squats and
Buy-In: 3 Bar Over Burpees deadlifts and 1/2 body
1000 meter Row weight for the presses.
Squat clean thrusters, also Beginner Option
800 meter Run known as "Clusters," start Complete as many reps as
50 Pull-Ups with the barbell on the possible in 15 minutes of:
100 Push-Ups ground, into a full squat 1 squat, 1 push-up, 1
150 Air Squats clean, directly into a deadlift 2 squats,
800 meter Run thruster. 2 push-ups, 2 deadlifts
30 Pull-Ups 3 squats, 3 push-ups, 3
60 Push-Ups wodwell.com/wod/michael- deadlifts Etc. Use ½ body
bocchino weight for the deadlifts.
90 Air Squats
800 meter Run
wodwell.com/wod/otis
20 Pull-Ups
“MICHAEL
40 Push-Ups
60 Air Squats CAMELO JR.”
“PALMER”
800 meter Run AMRAP in 20 minutes 5
Clusters (135/95 lb) 5 Rounds for Time 2
Buy-Out: 31 Push-Ups Deadlifts (160/105 kg)
1000 meter row 20 Box Jumps (20/14 in) 3 Ring Muscle-Ups
18 Kettle Bell Swings 10 Pull-Ups
Wear a Weight Vest (20/14 (53/35 lb) 15 Box Jumps (24/20 in)
lb), except on the row
One "cluster" is one clean wodwell.com/wod/palmer-scott
Partners run together. For plus one thruster.
everything else (row, push-
ups, pull-ups, and air wodwell.com/wod/michael- “PATRICK
camelo-jr
squats) one partner works BYRNE”
at a time; break up the For Time 10 Thrusters
reps between partners as (135/95 lb)
needed.
“MICHAEL
10 Pull-Ups
CARROLL”
9 Thrusters (135/95 lb)
wodwell.com/wod/murph- 12-9-6-3 Reps for Time 9 Pull-Ups
demarcation
Overhead Squats (135/95 Continue pattern until:

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1526 BENCHMARK
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March 18, 2019

lb) 1 Thruster (135/95 lb)

“NEIL LEAVY” Burpee Box Jumps (24/20 1 Pull-Up
For Time 10 Power in)
Snatches (135/95 lb) Then:
30 Toes-to-Bars wodwell.com/wod/michael-carroll 1 Overhead Squats (95/65
10 Squat Cleans (135/95 lb)
lb) 1 Handstand Push-Up
30 Box Jumps (24/20 in) “MICHAEL 2 Overhead Squats (95/65
10 Thrusters (135/95 lb) D’AURIA” lb)
30 Burpees For Time 10 Back Squats 2 Handstand Push-Ups
(225/155 lb) Continue pattern until:
wodwell.com/wod/neil-leavy
500 meter Row 10 Overhead Squats (95/65
10 Back Squats (225/155 lb)
lb) 10 Handstand Push-Ups
“NICKMAN”
400 meter Run
10 Rounds For Time 200 wodwell.com/wod/patrick-byrne
10 Back Squats (225/155
meter Farmers Carry lb)
(55/35 lb) 500 meter Row
10 Weighted Pull-Ups “PATTON”
10 Back Squats (225/155
(35/25 lb) lb) For Time 25 Deadlifts
20 Dumbbell Power 400 meter Run (155/105 lb)
Snatches (55/35 lb), 400 meter Run
alternating wodwell.com/wod/michael-dauria 10 Strict Pull-Ups
10 Clean-and-Jerks
wodwell.com/wod/nickman (155/105 lb)
“MICHAEL 800 meter Run
ESPOSITO” 10 Strict Pull-Ups
“NOAH” 10 Clean-and-Jerks
21-15-9 Reps for Time
For Time Buy-in: 67 Push- (155/105 lb)
Overhead Squats (95/65
Ups 10 Strict Pull-Ups
lb)
800 meter Run
Hand Release Push-Ups
Then, 3 Rounds of: 10 Clean-and-Jerks
800 meter Run (155/105 lb)
wodwell.com/wod/michael-
23 Pull-Ups esposito 10 Strict Pull-Ups
23 Wall Ball Shots 400 meter Run
21 Deadlifts (165/105 lb) 25 Deadlifts (155/105 lb)
“MICHAEL
Cash-out: 67 Push-Ups wodwell.com/wod/patton
FODOR”
wodwell.com/wod/noah For Time 100 Reps Total in

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1526 BENCHMARK
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March 18, 2019

any combination of:

“NUTTS”
For Time 10 Handstand
Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14
lb)
200 Double-Unders
400 meter Run (with 45/35
lb plate)
wodwell.com/wod/nutts
“OZ”
For Time 100 Squat Clean
Thrusters (40/20 kg)
wodwell.com/wod/oz
Back Squats (185/115 lb) “PAUL 4179”
Deadlifts (185/115 lb) 9 Rounds for Time 4 Strict
Shoulder-to-Overheads Pull-Ups
(185/115 lb) 1 Deadlift (275/185 lb)
7 Burpees
wodwell.com/wod/michael-fodor 9 Double Unders
100 meter Run
“MICHAEL wodwell.com/wod/paul-4179
KIEFER”
EMOM in 20 minutes Odd
“PAUL
Minutes:
5 Bench Presses (65% of KEATING”
1RM) AMRAP in 10 minutes 5
Thrusters (135/95 lb)
Even Minutes: 7 Kettlebell Swings (32/24
8 Hand Release Push-Ups kg)
10 Toes-to-Bars
For the bench presses, use
the weight that is 65% of wodwell.com/wod/paul-keating
your 1-rep-max.

“PAT” wodwell.com/wod/michael-kiefer “PAUL

6 Rounds for Time 25 Pull- TEGTMEIER”
Ups
“MICHAEL 4 Rounds for Time 21
50 ft Front-Rack Lunges
Burpees
(75/55 lb) MONTESI” 15 Pull-Ups
25 Push-Ups EMOM in 20 minutes 1 9 Back Squats (225/155 lb)
50 ft Front-Rack Lunges Clean-and-Jerk (80% of 1
(75/55 lb) RM) wodwell.com/wod/paul-tegtmeier
1 Clean (1 RM)
All while wearing a Weight 5 Burpee Box Jumps (24/20
Vest (20/14 lb) in) “PETER
wodwell.com/wod/pat
CARROLL”
wodwell.com/wod/michael-
montesi AMRAP in 8 minutes 5
Snatches (115/85 lb)
10 Burpees

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1526 BENCHMARK
WODS
March 18, 2019
“PATRICK
LYONS”
5 Rounds for Time 5
Deadlifts (135/95 lb)
5 Hang Cleans (135/95 lb)
5 Push Presses (135/95 lb)
Front Squats (135/95 lb)
5 Burpee Box Jumps (24/20
in)
wodwell.com/wod/patrick-lyons
“PAUL”
5 Rounds For Time 50
Double-Unders
35 Knees-to-Elbows
20 yard Overhead Walk
(185/135 lb)
wodwell.com/wod/paul
“PAUL BEYER”
6 Rounds for Time 5 Power
Cleans (135/95 lb)
10 Push Presses (135/95
lb)
15 Hand Release Push-Ups
20 Double-Unders
wodwell.com/wod/paul-beyer
“PAUL
MARTINI”
For Time 20 Burpees
5 Deadlifts (315/225 lb)
page 265 of 299
“MICHAEL
WEINBERG”
5 Rounds for Time 500
meter Row
20 Pull-Ups
5 Push Jerks (135/95 lb)
wodwell.com/wod/michael-
weinberg
“MONTI”
5 Rounds for Time 50 Box
Step-Ups (45/35 lb barbell,
20" box)
15 Cleans (135/95 lb)
50 Box Step-Ups (45/35 lb
barbell, 20" box)
10 Snatches (135/95 lb)
wodwell.com/wod/monti
“MOOSE”
For Time 1,000 meter Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)
Then,
1,200 meter Med Ball Run
(20/14 lb)
wodwell.com/wod/moose
“MR. JOSHUA”
Five Rounds for Time 400
wodwell.com/wod/peter-carroll
“PETER
LANGONE”
For Time 30 Burpees
30 Snatches (75/55 lb)
30 Hand Release Push-Ups
30 Snatches (135/95 lb)
20 Handstand Push-Ups
30 Snatches (165/115 lb)
wodwell.com/wod/peter-langone
“PHEEZY”
3 Rounds For Time 5 Front
Squats (165/105 lb)
18 Pull-Ups
5 Deadlifts (225/155 lb)
18 Toes-to-Bar
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups
wodwell.com/wod/pheezy
“PIDGEON”
7 Rounds for Time 7 Sumo
Deadlift High-Pulls (95/65
lb)
16 Box Jumps (24/20 in)
45 Double-Unders
Cash out:
2016 meter Row
Wear a weight vest (20/14
lb)
1526 BENCHMARK
WODS
March 18, 2019
20 Toes-to-Bars
5 Deadlifts (315/225 lb)
20 Wall Ball Shots (20/14
lb)
5 Deadlifts (315/225 lb)
20 Hand Release Push-Ups
5 Deadlifts (315/225 lb)
wodwell.com/wod/paul-martini
“PETER
BIELFIELD”
4 Rounds for Time 15
Overhead Squats (95/65
lb)
400 meter Run
15 Handstand Push-Ups
400 meter Run
wodwell.com/wod/peter-bielfield
“PETER
FREUND”
EMOM in 11 minutes 5
Clean-and-Jerks (135/95 lb)
wodwell.com/wod/peter-freund
“PETER
MARTIN”
2 Rounds for Time 20
Clean-and-Jerks (135/95 lb)
20 Chest-to-Bar Pull-Ups
wodwell.com/wod/peter-martin
page 266 of 299
Meter Run
30 GHD Sit-Ups
15 Deadifts (250/165 lbs)
wodwell.com/wod/mr-joshua
“NATE”
AMRAP in 20 minutes 2
Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/nate
“NICHOLAS
CHIOFALO”
2 Rounds for Time 800
meter Run
20 Chest-to-Bar Pull-Ups
10 Back Squats (225/155
lb)
wodwell.com/wod/nicholas-
chiofalo
“NICOLAS”
For Time Buy-In: 2 mile
Run
Then, 4 rounds of:
3 Rope Climbs
18 Thrusters (95/65 lb)
12 Bar Facing Burpees
Cash-Out: 2 mile Run
If you have bunker gear
wear it instead of a weight
vest.
wodwell.com/wod/pidgeon
“RAHOI”
AMRAP in 12 minutes 12
Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees
wodwell.com/wod/rahoi
“RANKEL”
AMRAP in 20 minutes 6
Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5
pood)
200 meter Run
wodwell.com/wod/rankel
“RAYMOND
MURPHY”
5 Rounds for Time 25
Double-Unders
35 Kettlebell Swings (24/16
kg)
45 Air Squats
wodwell.com/wod/raymond-
murphy
1526 BENCHMARK
WODS
March 18, 2019
“PHILIP HAYES”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Deadlifts (315/225 lb)
1-2-3-4-5-6-7-8-9-10 reps
of:
Burpees
Decrease the deadlifts by 1
rep every round and
increase the burpees by 1
rep until you do 1 deadlift
and 10 burpees.
wodwell.com/wod/philip-hayes
“PIKE”
5 Rounds for Time 20
Thrusters (75/55 lb)
10 Strict Ring Dips
20 Push-Ups
10 Strict Handstand Push-
Ups
50 meter Bear Crawl
wodwell.com/wod/pike
“RALPH”
4 Rounds For Time 8
Deadlifts (250/175 lb)
16 Burpees
3 Rope Climbs (15 ft)
600 meter Run
wodwell.com/wod/ralph
page 267 of 299
Wear a Weight Vest
throughout (20/14 lb)
wodwell.com/wod/nicolas
“NOOKIE”
AMRAP in 20 minutes 7
Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run
wodwell.com/wod/nookie
“OMAR”
For Time 10 Thrusters
(95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
wodwell.com/wod/omar
“OZZY”
7 Rounds For Time 11
Deficit Handstand Push-
Ups (6/4 in)
1,000 meter Run
wodwell.com/wod/ozzy
“PATRICK
“RENÉ”
7 Rounds for Time 400
meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14
lb)
wodwell.com/wod/rene
“RICHARD
KELLY JR.”
For Time 30 Power
Snatches (80% BW)
Then,
1 rep max Snatch
wodwell.com/wod/richard-kelly-jr
“RICKY”
AMRAP in 20 minutes 10
Pull-Ups
5 Dumbbell Deadlifts
(75/55 lb)
8 Push-Press (135/95 lb)
wodwell.com/wod/ricky
“ROBBIE”
AMRAP in 25 minutes 8
Freestanding Handstand
Push-Ups
1 L-Sit Rope Climb (15
1526 BENCHMARK
WODS
March 18, 2019

BROWN” foot)
“RAYMOND
For Time 3 Rounds of:
DOWNEY” wodwell.com/wod/robbie
5 Back Squats (315/225 lb)
For Time 1600 meter Run 30 Box Jumps (24/20 in)
10 Deadlifts (365/255
lb/85% BW)
“ROBERT
Then, 3 Rounds of:
1200 meter Run 5 Deadlifts (315/225 lb)
CURATOLO”
20 Back Squats (275/185 30 Bar Over Burpees For Time 50 Back Squats
lb) (135/95 lb)
800 meter Run wodwell.com/wod/patrick-brown 50 Deadlifts (135/95 lb)
30 Front Squats (185/135 50 Bar Over Burpees
lb)
400 meter Run “PATRICK wodwell.com/wod/robert-curatolo
40 Cleans (135/95 lb) WATERS”
wodwell.com/wod/raymond- AMRAP in 10 minutes 5 “ROBERT
downey Clean-and-Jerks (135/105
lb)
HAMILTON”
200 meter Sprint For Time 41 Push-Ups
“RAYMOND 41 Ring Dips
wodwell.com/wod/patrick-waters 10 Power Snatches (135/95
YORK”
lb)
For Time 10 Front Squats 41 Air Squats
(135/95 lb) “PAUL (PENA)” 41 Box Jumps (24/20 in)
10 Air Squats
7 Rounds for Time 100
10 Overhead Squats wodwell.com/wod/robert-
meter Sprint
(135/95 lb) hamilton
19 Kettlebell Swings (2/1.5
10 Walking Lunges
pood)
10 Back Squats (135/95 lb)
10 Burpee Box Jumps “ROBERT
10 Burpees
(24/20 in)
3 minutes Rest
LINNANE”
For the walking lunges, one
For Time 50 Cleans
repetition is equivalent to
Time each round. Score is (135/95 lb)
one right and left lunges.
total time for all seven 75 Toes-to-Bars
wodwell.com/wod/raymond-york
rounds, including rest. 100 Wall Ball Shots (20/14
lb)
wodwell.com/wod/paul-2
wodwell.com/wod/robert-linnane
“RICH”
For Time 13 Squat

page 268 of 299

1526 BENCHMARK
WODS
March 18, 2019

Snatches (155/105 lb) “PAUL GILL”

“ROBERT
For Time 54 Deadlifts
Then, 10 Rounds of: MINARA”
(95/65 lb)
10 Pull-Ups For Time 25 calorie Row
54 Double-Unders
100 meter Sprint 25 Box Jump Overs (24/20
54 Cleans (95/65 lb)
54 Burpees in)
Then, 13 Squat Cleans 25 Deadlifts (185/115 lb)
(155/105 lb) wodwell.com/wod/paul-gill 25 Wall Ball Shots (20/14
lb)
wodwell.com/wod/rich
25 Ring Dips
“PAUL 25 Wall Ball Shots (20/14
MITCHELL” lb)
“RICHARD 25 Deadlifts (185/115 lb)
MULDOWNEY” For Time 10-9-8-7-6-5-4-3-
25 Box Jump Overs (24/20
2-1 reps of:
7 Rounds for Time 10 in)
Overhead Squats (135/95
Burpees 25 calorie Row
lb)
8 Pull-Ups
Strict Handstand Push-Ups wodwell.com/wod/robert-minara
6 Box Jumps (30/24 in)
4 Handstand Push-Ups wodwell.com/wod/paul-mitchell
2 Muscle-Ups
“ROBERT
wodwell.com/wod/richard-
“PETER WALLACE”
muldowney
BRENNAN” For Time 50 Power
Snatches (95/65 lb)
4 Rounds for Time 400
40 Burpees
“RILEY” meter Run
30 Power Cleans (95/65 lb)
For Time 1.5 mile Run 10 Overhead Squats (95/65
20 GHD Sit-Ups
150 Burpees lb)
10 Overhead Squats (95/65
1.5 mile Run 10 Burpees
lb)

Wear a weight vest (20/14 wodwell.com/wod/peter-brennan

wodwell.com/wod/robert-wallace
lb)

wodwell.com/wod/riley “PETER GANCI “ROCKET”

JR.”
AMRAP in 30 minutes 50
3 Rounds for Time 5 meter Swim
“ROBERT Handstand Push-Ups 10 Push-Ups
CORDICE” 10 Push Presses (95/65 lb) 15 Air Squats
For Time 21-15-9 Reps of: 15 Snatches (95/65 lb)

page 269 of 299

1526 BENCHMARK
WODS
March 18, 2019

Power Snatches (75/45 lb) 20 Kettlebell Swings (24/16 wodwell.com/wod/rocket

Sit-Ups kg)

Then, wodwell.com/wod/peter-ganci-jr “RONEY”

15-12-9 Reps of:
Power Snatches (95/65 lb)
Knees-to-Elbows
Finally,
12-9-6 Reps of:
Power Snatches (115/85 lb)
Toes-to-Bars
Use a single barbell.
Athlete must change
his/her own weights
between rounds.
wodwell.com/wod/robert-cordice
“ROBERT
EVANS”
21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups
wodwell.com/wod/robert-evans
“ROBERT KING
JR.”
AMRAP in 10 minutes 5
Push Presses (60% of 1RM)
5 Sit-Ups
5 Handstand Push-Ups
5 Sit-Ups
wodwell.com/wod/robert-king-jr
“PETER VEGA”
For Time 75 Thrusters
(75/45 lb)
10 Double-Unders
Perform the double-
unders at the beginning of
every minute after a full
minute of thrusters.
wodwell.com/wod/peter-vega
“PHILIP PETTI”
For Time 20 Thrusters
(135/95 lb)
20 Burpees
20 Cleans (135/95 lb)
20 Sit-Ups
20 Shoulder-to-Overheads
(135/95 lb)
20 Push-Ups
20 Overhead Squats
(135/95 lb)
20 Handstand Push-Ups
20 Front Squats (135/95 lb)
20 Air Squats
wodwell.com/wod/philip-petti
“PK”
5 Rounds for Time 10 Back
Squats (225/155 lbs)
4 Rounds For Time 200
meter Run
11 Thrusters (135/95 lb)
200 meter Run
11 Push Presses (135/95
lb)
200 meter Run
11 Bench Presses (135/95
lb)
wodwell.com/wod/roney
“ROY”
5 Rounds For Time 15
Deadlift (225/155 lb)
20 Box Jumps (24/20 in)
25 Pull-Ups
wodwell.com/wod/roy
“RUSS”
3 Rounds for Time 50
meter Sandbag Walk
(70/53 lb)
50 meter Sandbag Sprint
(70/53 lb)
10 meter Bear Crawl
5 Single-Arm Kettlebell
Swing, Clean, Squat, Push
Press (each arm) (53/35 lb)
10 meter Bear Crawl
Wear a 20 lb Weight Vest

page 270 of 299

1526 BENCHMARK
WODS
March 18, 2019

10 Deadlifts (275/185 lbs) Pick up the sandbag and

“ROBERT 400 meter Sprint carry it during the walk,
MCMAHON” 2 minutes Rest then turn around and
3 Rounds for Time 5 sprint back to the starting
Thrusters (155/105 lb) wodwell.com/wod/pk location before dropping
10 Pull-Ups the sandbag and bear
15 Ring Push-Ups crawling to the kettlebell.
“RANDY” Each rep with the kettlebell
wodwell.com/wod/robert- For Time 75 Power consists of one swing, one
mcmahon Snatches (75/55 lb) clean, one squat (with the
kettlebell in the rack
wodwell.com/wod/randy position) and one push
“ROBERT press. Once done with the
NAGEL” kettlebell work, bear crawl
“RAYMOND back to the sandbag and
3 Rounds for Time 100 foot
MEISENHEIMER” repeat.
Overhead Walking Lunges
(45/25 lb) 3 Rounds for Time 250
wodwell.com/wod/russ
20 Wall Ball Shots (20/14 meter Row
lb) 15 Squat Cleans (135/95
20 Box Jumps (24/20 in) lb) “SAMAN”
10 Push Presses (135/95 25 Burpees
lb) 15 Squat Cleans (135/95 8 Rounds for Time 13
lb) Deadlifts (185/125 lb)
wodwell.com/wod/robert-nagel 250 meter Row 17 Wall Ball Shots (20/14
Rest in 2 minutes lb)
400 meter Run
“ROBERTS wodwell.com/wod/raymond-
wodwell.com/wod/saman
RIDGE” meisenheimer

For Time 10 Clean & Jerk

(185/115 lb) “RED HORSE” “SCHMALLS”
20 Kettlebell Swings (70/53
AMRAP in 10 minutes 17 For Time 800 meter Run
lb)
30 Thrusters (95/65 lb) seconds 9 Thrusters (95/65
lb) Then 2 Rounds of:
40 Chest-to-Bar Pull Ups
22 Burpees 50 Burpees
50 Over-the-Bar Burpees
13 Kettlebell Swings (53/35 40 Pull-Ups
60 Wall Ball Shots (20/14
lb) 30 Pistols
lb)
500 meter Row 20 Kettlebell Swings (1.5/1
70 calorie Row
pood)
10 Handstand Push-Ups

page 271 of 299

1526 BENCHMARK
WODS
March 18, 2019

Scaling 10 Clean-and- wodwell.com/wod/red-horse Then, 800 meter Run

Jerks (135/85 lb) 20
Kettlebell Swings (53/35 lb) wodwell.com/wod/schmalls
30 Thrusters (45/35 lb “RICHARD
barbell) 40 Pull-Ups 50 ALLEN”
Over-the-Bar Burpees 60 “SCOTT
For Time 30 Back Squats
Wall Ball Shots (20/14 lb) (65% BW) KOPYTKO”
70 calorie Row For Time 30 Back Squats
wodwell.com/wod/richard-allen (225/155 lb)
wodwell.com/wod/roberts-ridge

1 minute Rest
“RICHARD
“RONALD
VANHINE” Then,
BUCCA” 30 Deadlifts (225/155 lb)
4 Rounds for Time 25
For Time 21 Pull-Ups Shoulder-to-Overheads
21 Thrusters (95/65 lb) (135/95 lb)
wodwell.com/wod/scott-kopytko
15 Snatches (95/65 lb) 400 meter Run
15 Pull-Ups 15 Thrusters (135/95 lb)
15 Thrusters (95/65 lb) “SEAN”
400 meter Run
10 Snatches (95/65 lb) 10 Rounds For Time 11
9 Pull-Ups wodwell.com/wod/richard- Chest-to-Bar Pull-Ups
9 Thrusters (95/65 lb) vanhine 22 Front Squats (75/55 lb)
5 Snatches (95/65 lb)
wodwell.com/wod/sean
wodwell.com/wod/ronald-bucca “RJ”
5 Rounds For Time 800
meter Run “SEBENA”
“RONNIE GIES” 5 Rope Climb (15 ft) For Time 2012 meter Row
4 Rounds for Time 18 Pull- 50 Push-Ups 30 seconds Rest
Ups 12 Burpee Box Jumps
18 Sumo Deadlift High- wodwell.com/wod/rj (30/24 in)
Pulls 24 Thrusters (135/95 lb)
18 Wall Ball Shots (20/14 12 Burpee Box Jumps
in) “ROBERT (30/24 in)
18 Ring Dips CRAWFORD” 24 Thrusters (135/95 lb)
30 seconds Rest
For Time 50 Clean-and-
wodwell.com/wod/ronnie-gies 2012 meter Row
Jerks (95/65 lb)
50 Burpees
wodwell.com/wod/sebena

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1526 BENCHMARK
WODS
March 18, 2019
“RUBEN
CORREA”
For Time 21 Back Squats
(225/185 lb)
400 meter Run
15 Front Squats (185/135
lb)
800 meter Run
9 Overhead Squats (135/95
lb)
1600 meter Run
Use a single barbell.
Athlete must change
his/her own weights.
Athlete may take the
barbell from a rack.
wodwell.com/wod/ruben-correa
“RYAN”
5 Rounds For Time 7
Muscle-Ups
21 Target Burpees
Each Burpee terminates
with a jump to touch a
target 1 foot above max
standing reach.
wodwell.com/wod/ryan
“SANTIAGO”
7 Rounds For Time 18
Dumbbell Hang Squat
Clean (35/25 lb)
18 Pull-Ups
page 273 of 299
wodwell.com/wod/robert-
crawford “SEVERIN”
For Time 50 Strict Pull-Ups
100 Hand-Release Push-
“ROBERT Ups
FOTTI” 5k Run
AMRAP in 7 minutes 1
Wear a weight vest (20/14
Squat Clean (185/135 lb)
lb)
2 Clean-and-Jerks (185/135
lb)
wodwell.com/wod/severin
3 Bar Over Burpees
wodwell.com/wod/robert-fotti
“SGT. WYT”
For Time 8 Rounds of:
“ROBERT LANE” 36 Double-Unders
For Time 50 Double-Unders 3 Burpee Chest-to-Bar Pull-
5 Power Cleans (135/95 lb) Ups
40 Double-Unders
5 Shoulder-to-Overheads Then immediately, one
(155/105 lb) round of:
30 Double-Unders 13 Bear Complexes
5 Squat Cleans (185/135 (115/75 lb)
lb) 20 Bar Over Burpees
20 Double-Unders 19 Bear Complexes
5 Clean-and Jerks (225/155 (115/75 lb)
lb)
One “Bear Complex”
wodwell.com/wod/robert-lane consists of the following: 1
Power Clean, 1 Front
Squat, 1 Push Press, 1
“ROBERT Back Squat, and 1 Push
MCPADDEN” Press.
4 Rounds for Time 7 wodwell.com/wod/sgt-wyt
Snatches (135/95 lb)
14 Burpees
21 Wall Ball Shots (20/14 “SHER”
lb)
For Time 10-9-8-7-6-5-4-3-
500 meter Row
2-1 Reps of:
1526 BENCHMARK
WODS
March 18, 2019
10 Power Clean (135/95 lb)
10 Handstand Push-Ups
wodwell.com/wod/santiago
“SCOOTER”
With a Running Clock in 35
minutes First, AMRAP in 30
minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a
1-rep-max Partner Deadlift
For the AMRAP, one
partner work while the
other rests, switching after
each full round is
completed.
wodwell.com/wod/scooter
“SCOTT
LARSEN”
Every 2 Minutes For As
Long As Possible Push
Press (75% of 1 rep-max)
Handstand Push-Up
Start with 1 repetition of
each, then add 1 one
repetition to each
page 274 of 299
wodwell.com/wod/robert-
mcpadden
“ROBERT SPEAR
JR.”
15-12-9 Reps for Time
Front Squats (185/135 lb)
Burpee Pull-Ups
wodwell.com/wod/robert-spear-jr
“ROCK”
3 AMRAPs in 17 minutes
AMRAP in 5 minutes
10 Power Cleans (135/95
lb)
12 Burpees
14 Box Jumps (24/20 in)
20 Sit-Ups
Max distance Row
Rest 1 minute
For the AMRAP portions
complete all reps then use
the remainder of the 5:00
minutes to row for a max
distance (meters) and then
rest 1 minute. Score for
each round is the meters
rowed. Score for the
workout is the total
distance rowed,
cumulatively in all three
AMRAPs.
wodwell.com/wod/rock
Squat Cleans (75% BW)
20-18-16-14-12-10-8-6-4-2
Reps of:
Burpee Pull-Ups (from a
Dead Hang)
30-27-24-21-18-15-12-9-6-
3 Reps of:
Double-Unders
Time Cap: 60 minutes
wodwell.com/wod/sher
“SLOB”
For Time 2000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2000 meter Row
wodwell.com/wod/slob
“SMYKOWSKI”
For Time 6 km Run
60 Burpee Pull-Ups
Wear a weight vest (30/20
lb)
wodwell.com/wod/smykowski
“SPHINX”
From 0:00-10:00:
1 rep max Front Squat
1526 BENCHMARK
WODS
March 18, 2019

movement every 2 Then, at 10:00:

minutes “RONALD 5 Rounds For Time
KERWIN” 2 Rope Climbs
When the clock starts, For Time 20 Power 9 Chest-to-Bar Pull-Ups
perform one push press Snatches (95/65 lb) 4 Front Squats (80% of 1
and one handstand push- 5 Burpees rep max)
up. At the 2:00 mark, 15 Power Snatches (105/75 5 Strict Handstand Push-
perform two of each, then lb) Ups
at 4:00 perform three of 10 Burpees
each. Add one repetition to 10 Power Snatches (115/85 wodwell.com/wod/sphinx
each movement every two lb)
minutes on the minute 15 Burpees
(E2MOM) and continue for 5 Power Snatches (135/95
“STEPHEN
as long as possible until lb) BELSON”
unable to complete the 20 Burpees For Time 20 Box Jumps
required number of reps
(30/24 in)
within the 2-minute round wodwell.com/wod/ronald-kerwin 5 Squat Cleans (155/105
(similar to "Death By" style
lb)
workouts).
30 Box Jumps (30/24 in)
“RONNIE 5 Squat Cleans (155/105
wodwell.com/wod/scott-larsen
HENDERSON” lb)
For Time 20 Deadlifts 40 Box Jumps (20 in)
“SEAN HANLEY” (225/135 lb) 5 Squat Cleans (155/105
500 meter Row lb)
For Time 2000 meter Row
10 Deadlifts (275/185 lb)
5 Burpee with Lateral Jump wodwell.com/wod/stephen-
500 meter Row
Overs belson
5 Deadlifts (315/225 lb)
Perform 5 burpees with 500 meter Row
lateral jumps over the “STEVE
wodwell.com/wod/ronnie-
rower every minute at the MERCADO”
henderson
start of the minute until
the 2000 meter row is For Time 40 Pull-Ups
over. After that, perform 40 Power Snatches (105/75
“RUNYAN” lb)
another 5 burpees with
lateral jumps over the AMRAP in 24 minutes 21 40 Knees-to-Elbows
rower. Bar Over Burpees 40 Power Cleans (105/75
7 Deadlifts (1.5x lb)
wodwell.com/wod/sean-hanley bodyweight) 40 Handstand Push-Ups
10 Pull-Ups

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1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/runyan wodwell.com/wod/steve-mercado
“SERGIO
VILLANUEVA”
For Time 50 Double-Unders
“SALVATORE “STRANGE”
5 Power Snatches (135/95 CALABRO” 8 Rounds For Time 600
lb) 12-9-6-3 Reps for Time meter Run
40 Double-Unders Deadlifts (60% BW) 11 Weighted Pull-Ups
10 Power Cleans (135/95 Ring Rows (1.5/1 pood)
lb) 11 Walking Lunges (1.5/1
30 Double-Unders wodwell.com/wod/salvatore- pood)
15 Overhead Squats calabro 11 Thrusters (1.5/1 pood)
(135/95 lb)
20 Double-Unders wodwell.com/wod/strange

20 Back Squats (135/95 lb) “SANTORA”

10 Double-Unders
25 Deadlifts (135/95 lb)
wodwell.com/wod/sergio-
villanueva
“SGT BARROS”
AMRAP in 12 minutes 12
Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16
kg)
12 Kettlebell Snatches
(20/16 kg)
100 meter Sprint
wodwell.com/wod/sgt-barros
“SHAM”
7 Rounds For Time 11
Deadlifts (bodyweight)
100 meter Sprint
wodwell.com/wod/sham
3 Rounds For Max Reps in
17 minutes 1 minute Squat “T”
Cleans (155/105 lb) 5 Rounds for Time 100-
1 minute Shuttle Sprints meter sprint
10 Squat Clean Thrusters
(20 ft forward, 20 ft
backwards) (115/75 lb)
1 minute Deadlifts 15 Kettlebell Swings (2/1.5
(245/165 lb) pood)
1 minute Burpees 100 meter Sprint
1 minute Jerks (155/105 lb) 2 minutes Rest
1 minute Rest between wodwell.com/wod/t
rounds
For the shuttle sprints, “TAMA”
count 20 ft forward and 20 For Time 800 meter Single-
ft backwards as one Arm Barbell Farmers Carry
repetition. (45/35 lb)
31 Toes-to-Bars
wodwell.com/wod/santora
31 Push-Ups
31 Front Squats (95/65 lb)
400 meter Single-Arm
“SCOTT Barbell Farmers Carry
DAVIDSON” (95/65 lb)
31 Toes-to-Bars
For Time 800 meter Run

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10 Deadlifts (225/155 lb) 31 Push-Ups

“SHIP”
9 Rounds For Time 7 Squat
Clean (185/135 lb)
8 Burpee Box Jump (36/30
in)
wodwell.com/wod/ship
“SMALL”
3 Rounds For Time 1000
meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
wodwell.com/wod/small
“SNIPES”
AMRAP in 40 minutes 9
Clean-and-Jerks (135/95 lb)
1 Rope Climb
8 Burpees
12 Push-Ups
40 second Plank Hold
800 foot Sandbag Carry
(80/50 lb)
20 Double-Unders
17 Wall Ball Shots (20/14
lb)
wodwell.com/wod/snipes
“STANLEY
SMAGALA JR.”
5 Rounds for Time 50
600 meter Run
20 Back Squats (225/155
lb)
400 meter Run
30 Front Squats (135/95 lb)
200 meter Run
40 Cleans (135/95 lb)
wodwell.com/wod/scott-davidson
“SCOTTIE”
10 Rounds for Time 10
meter Farmers Carry (2/1.5
pood)
5 Strict Chin-Ups
10 meter Farmers Carry
(2/1.5 pood)
5 Burpees
5 Deadlifts (265/185 lb)
Place your deadlift bar 10
meters from your pull-up
bar and do the farmers
carries between the two.
Use kettlebells or
dumbbells for the farmers
carry.
wodwell.com/wod/scottie
“SEAN TALLON”
5 Rounds for Time 5 Clean-
and-Jerks (135/95 lb)
50 meter Sprint
5 Thrusters (135/95 lb)
50 meter Sprint
31 Hang Power Cleans
(135/95 lb)
200 meter Single-Arm
Barbell Farmers Carry
(135/95 lb)
Scaling This Hero workout
is long and will tax your
grip. It will require focus to
maintain balance on the
carries. Try to modify the
movements but preserve
the 31 reps to
commemorate Tama’s age.
Pick movements that allow
you to move continuously
and with little rest.
Intermediate Option For
time: 800-meter single-arm
barbell farmers carry,
45/35 lb. 31 toes-to-bars
31 push-ups 31 front
squats, 75/55 lb. 400-
meter single-arm barbell
farmers carry, 75/55 lb. 31
toes-to-bars 31 push-ups
31 hang power cleans,
75/55 lb. 200-meter single-
arm barbell farmers carry,
95/65 lb. Beginner
Option For time: 400-
meter single-arm barbell
farmers carry, 35/22 lb. 31
sit-ups 31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm
barbell farmers carry,
55/35 lb. 31 sit-ups 31
knee push-ups 31 hang

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Double-Unders wodwell.com/wod/sean-tallon power cleans, 55/35 lb.

25 Wall Ball Shots (20/14 200-meter single-arm
lb) barbell farmers carry,
15 Burpees “SERVAIS” 55/35 lb.
For Time 1.5 mile Run
wodwell.com/wod/stanley- wodwell.com/wod/tama
smagala-jr
Then 8 rounds of:
19 Pull-Ups
19 Push-Ups “TERENCE
“STEPHEN HATTON”
19 Burpees
HARRELL”
For Time 1600 meter Run
7 Rounds for Time 5 Then, 25 Push Presses (155/105
Overhead Squats (95/65 400 meter Sandbag Carry lb)
lb) (heavy) 50 Box Jumps
Max Thrusters (95/65 lb) 1-mile Farmers Carry 25 Deadlifts (155/105 lb)
2 minute Rest (45/35 lb dumbbells) 50 Sit-Ups
25 Cleans (155/105 lb)
Your score will be the total wodwell.com/wod/servais
50 Pull-Ups
number of thrusters 1600 meter Run
completed in the 7 rounds.
Each round of thrusters “SGT. MICHAEL wodwell.com/wod/terence-hatton
must be performed SMITH”
unbroken, once the athlete
For Time 1960 meter Row
sets the bar down that “TERRY”
round has ended.
Then, 10 Rounds of: For Time 1 mile Run
8 Wall Ball Shots (20/14 lb) 100 Push-Ups
wodwell.com/wod/stephen-harrell
27 Double-Unders 100 meter Bear Crawl
7 Push-Ups 1 mile Run
7 Pull-Ups 100 meter Bear Crawl
“STEVEN
100 Push-Ups
BATES” Then, 2016 meter Run 1 mile Run
2 Rounds for Time 35
Knees-to-Elbows wodwell.com/wod/sgt-michael- wodwell.com/wod/terry
35 Thrusters (45/35 lb) smith

35 Air Squats
35 Overhead Squats (45/35 “THE DON”
lb) “SHAWN”
For Time 66 Deadlifts
35 Hand Release Push-Ups For Time 5 mile Run (110/75 lb)
66 Box Jump (24/20 in)

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wodwell.com/wod/steven-bates After each 5 minute run 66 Kettlebell swings (1.5/1

interval: pood)
50 Air Squats 66 Knees-to-Elbows
“SWASEY” 50 Push-Ups 66 Sit-Ups
For Time 32 Chest-to-Bar 66 Pull-Ups
Pull-Ups Run in 5-minute intervals, 66 Thrusters (55/35 lb)
32 Wall Balls (20/14 lb) stopping after each to 66 Wall Ball Shots (20/14
32 Cleans (135/85 lb) perform 50 Air Squats and lb)
3.2 mile Run 50 Push-Ups before 66 Burpees
beginning the next 5- 66 Double-Unders
wodwell.com/wod/swasey minute run interval.
wodwell.com/wod/the-don
wodwell.com/wod/shawn
“T.J.”
For Time 10 Bench Presses
“THE LEGEND”
“SISSON” For Time 4 Pistols
(185/135 lb)
10 Strict Pull-Ups AMRAP in 20 minutes 1 25 Kettlebell Swings (54/35
Max Thrusters (135/95 lb) Rope Climb (15 ft) lb)
5 Burpees 50 Push-Ups
Repeat until you have 200 meter Run 75 Pull-Ups
completed 100 Thrusters. 50 Push-Ups
Wear a weight vest (20/14 25 Kettlebell Swings (54/35
wodwell.com/wod/t-j lb) lb)
4 Pistols
wodwell.com/wod/sisson
“TAREL wodwell.com/wod/the-legend

COLEMAN”
“SMUDGE”
2 Rounds for Time 50 “THOMAS
3 Rounds for Time 5
Overhead Squats (45/35
lb)
Muscle-Ups BUTLER”
10 Squat Cleans (60/40 kg) 15-12-9-6-3 Reps for Time
20 Burpees
20 GHD Sit-Ups Hang Cleans (135/95 lb)
wodwell.com/wod/tarel-coleman Wall Ball Shots (20/14 lb)
wodwell.com/wod/smudge

wodwell.com/wod/thomas-butler
“TERENCE
“SPEHAR”
MCSHANE”
For Time 100 Thrusters “THOMAS
EMOM in 20 minutes For (135/95 lb)
odd minutes, perform: 100 Chest-to-Bar Pull-Ups

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5 Front Squats (205/115 lb) 6 mile Run DEANGELIS”

For even minutes, perform:
5 Burpee Box Jumps (24/20
in)
wodwell.com/wod/terence-
mcshane
“THACKER”
For Time Buy-In:
400 meter Run
50 Double-Unders
Then, 6 Rounds of:
26 Burpees
8 Power Cleans (75/55 kg)
4 Shoulder-to-Overheads
(75/55 kg)
8 Rounds for Time 3
Partition the thrusters,
Thrusters (185/135 lb)
pull-ups and run as
5 Box Jumps (30/24 in)
needed.
3 Cleans (185/135 lb)
wodwell.com/wod/spehar 5 Burpee Ring Dips
wodwell.com/wod/thomas-
deangelis
“STEPHEN”
For Time 30-25-20-15-10-5
Reps of: “THOMAS
GHD Sit-Ups GAMBINO”
Back Extensions
Knees-to-Elbows Every 3 Minutes on the
Romanian Deadlifts (95/65 Minute in 18 minutes 7
lb) Bear Complexes (135/95
lb)
wodwell.com/wod/stephen 14 Burpees
21 Double-Unders

wodwell.com/wod/thacker “STEPHEN One “Bear Complex”

consists of: 1 Power Clean,
SILLER”
1 Front Squat, 1 Push
For Time 50 Burpees Press, 1 Back Squat, and 1
“THE
20 Front Squats (80% of 1 Push Press.
FUHRMANNATO RM)
R” 50 Burpees wodwell.com/wod/thomas-
6 Rounds for Time 100 gambino

meter Run wodwell.com/wod/stephen-siller

5 Burpees
10 Kettlebell Swings (53/35
lb)
15 Deadlifts (95/65 lb)
20 Back Squats (95/65 lb)
wodwell.com/wod/fuhrmannator
“THOMAS
“STEVEN HASKELL JR.”
COAKLEY” For Time 50 Back Squats
2 Rounds for Time 17 (135/95 lb)
Deadlifts (185/135 lb) 10 Box Jumps (30/24 in)
17 Box Jumps (24/20 in) 40 Back Squats (135/95 lb)
17 Pull-Ups 20 Toes-to-Bars
30 Back Squats (135/95 lb)
wodwell.com/wod/steven-coakley 30 Burpees

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“THE LYON” 20 Back Squats (135/95 lb)

5 Rounds for Time 7 Squat
Cleans (165/115 lb)
7 Shoulder-to-Overheads
(165/115 lb)
7 Burpee Chest-to-Bar Pull-
Ups
2 minutes Rest between
rounds
Ideally, use a pull-up bar
that is 6 inches above your
max reach when standing.
wodwell.com/wod/the-lyon
“THOMAS
CASORIA”
3 Rounds for Time 10
Deadlifts (55% BW)
400 meter Run
wodwell.com/wod/thomas-
casoria
“THOMAS
FARINO”
For Time 200 Double-
Unders
150 Air Squats
100 Sit-Ups
50 Box Jumps (24/20 in)
25 Clean-and-Jerks
(155/105 lb)
wodwell.com/wod/thomas-farino
“SWINK” 40 AbMat Sit-Ups
For Time 1 mile Run 10 Back Squats (135/95 lb)
27 Bench Presses (70%) 50 Double-Unders
27 Handstand Push-Ups
27 Dumbbell Thrusters (2 x wodwell.com/wod/thomas-
haskell-jr
50/35 lb)
27 Knees-to-Elbows
27 Deadlift (155/105 lb)
1 mile Run “THOMAS
KELLY”
wodwell.com/wod/swink 15-12-9 Reps for Time
Thrusters (155/105 lb)
Weighted Strict Pull-Ups
“T.U.P.” (45/25 lb)
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb) wodwell.com/wod/thomas-kelly
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups “THOMAS
MCCANN”
wodwell.com/wod/t-u-p
For Time 50 Ground-to-
Overheads (155/105 lb)
10 Air Squats
“TAYLOR”
4 Rounds for Time 400 Begin each minute on the
meter Run minute with 10 air squats
5 Burpee Muscle-Ups until all the 50 ground-to-
overhead reps are
Wear a weight vest (20/14 completed.
lb)
wodwell.com/wod/thomas-
wodwell.com/wod/taylor mccann
“TERRENCE “THOMAS W.
KELLY”
FARRELL”
For Time 10 Deadlifts For Time 10-9-8-7-6-5-4-3-
(315/225 lb) 2-1 reps of:

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20 Back Squats (225/155 Overhead Squats (135/95

“THOMAS lb) lb)
GARDNER” 30 Cleans (135/95 lb) 1-2-3-4-5-6-7-8-9-10 reps
For Time 30 Back Squats 40 Push Presses (95/65 lb) of:
(185/135 lb) 50 Double-Unders Bar Facing Burpees
100 Wall Ball Shots (20/14
wodwell.com/wod/terrence-farrell wodwell.com/wod/thomas-w-kelly
lb)
30 Shoulder-to-Overheads
(185/135 lb)
“THE BATMAN” “TILLMAN”
wodwell.com/wod/thomas- For Time Buy-In: 7 Rounds For Time 7
gardner 100 Air Squats Deadlifts (315/205 lb)
200 meter Sprint
50-40-30-20-10 Reps 15 Pull-Ups
“THOMAS Box Jumps (30/24 in) 45 seconds Rest
HETZEL” Wall Ball Shots (20/14 lb)
EMOM For As Long As Kettlebell Swings (24/16 wodwell.com/wod/tillman

Possible First minute: kg)

1 Thruster (135/95 lb) 200 meter Run
“TIMOTHY
1 Burpee
All of the above with a MCSWEENEY”
Second minute: weight vest (20/14 lb) 7 Rounds for Time 21
2 Thrusters (135/95 lb) Double-Unders
2 Burpees Buy-Out: 14 Burpees
4 Rounds of 5 Deadlifts 7 Deadlifts (BW)
etc... (80% max)
wodwell.com/wod/timothy-
This is a "Death By..." style Remove the weight vest mcsweeney
workout, which means with for the deadlifts.
a running clock you start
the workout by doing 1
wodwell.com/wod/batman “TK”
thruster and 1 burpee. AMRAP in 20 minutes 8
Rest until 2:00, then do 2 Strict Pull-Ups
“THE HAMMY”
thrusters and 2 burpees. 8 Box Jumps (36/30 in)
Rest until 3:00, and For Time 1,000 meter Row 12 Kettlebell Swings (2/1.5
continue, adding one 7 Squat Clean-and-Jerks pood)
repetition to each (135/95 lb)
movement each minute, 50 Push-Ups wodwell.com/wod/tk
until you can no longer 7 Squat Clean-and-Jerks
complete the required (135/95 lb)

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repetitions in the allotted 50 Sit-Ups

minute. Score is total
number of rounds/minutes
completed.
wodwell.com/wod/thomas-hetzel
“THOMAS
KENNEDY”
For Time 20 Deadlifts
(185/135 lb)
25 Double-Unders
15 Push Presses (185/135
lb)
50 Double-Unders
10 Squat Cleans (185/135
lb)
100 Double-Unders
7 Squat Clean-and-Jerks
(135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks
(135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks
(135/95 lb)
1,000 meter Run
Scaling Individual:
Athletes (12 years and
older) take on the workout
as prescribed, or with the
weight and scaled
movements of their choice.
Teams of Two: Athletes
(Female/Male, Male/Male or
Female/Female) split the
“TOMMY V”
For Time 21 Thrusters
(115/75 lb)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lb)
6 Rope Climbs (15 ft)
wodwell.com/wod/tommy-v
“TUMILSON”
8 Rounds For Time 200
meter Run
11 Dumbbell Burpee
Deadlifts (60/40 lb)
wodwell.com/wod/tumilson

wodwell.com/wod/thomas-
workout with a partner as
kennedy prescribed or with the
weight and scaled
movements of their choice.
“THOMAS
wodwell.com/wod/hammy
MIGNIONE”
4 Rounds for Time 5 Squat
Clean Thrusters (135/95 lb) “THE SEVEN”
10 Burpees
7 Rounds For Time 7
20 Double-Unders
Handstand Push-Ups
7 Thrusters (135/95 lb)
wodwell.com/wod/thomas-
mignione 7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
“THOMPSON” 7 Kettlebell Swings (2/1.5
pood)
10 Rounds For Time 1
7 Pull-Ups
Rope Climb (15 ft) (from
seated)
aka: "The CIA Seven"
“VAN AALTEN”
AMRAP (with a Partner) in
20 minutes 2000 meter
Row / partner Handstand
150 Wall Ball Shots /
partner Handstand
Max Toes-to-Bars
(alternate sets)
One partner works on the
row and wall ball shots
while the other partner
holds in handstand. Once
the wall balls are complete
both partners move to the
toes-to-bar, with one
partner working while the
other rests, alternating and

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29 Back Squats (95/65 lb) wodwell.com/wod/the-seven performing as many toes-

10 meter Barbell Farmer
Carry (135/95 lb)
Begin the Rope Climbs
seated on the floor
wodwell.com/wod/thompson
“TIMOTHY
HASKELL”
4 Rounds for Time 18
Overhead Squats (115/85
lb)
18 Toes-to-Bars
wodwell.com/wod/timothy-
haskell
“TIMOTHY
STACKPOLE”
For Time 50 Clean-and-
Jerks (135/95 lb)
50 Burpees
800 meter Run
wodwell.com/wod/timothy-
stackpole
“TOM”
AMRAP in 25 minutes 7
Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar
wodwell.com/wod/tom
to-bar as possible in the
remaining time.
“THOMAS
CULLEN III” wodwell.com/wod/van-aalten
4 Rounds for Time 5
Overhead Squats (135/95
“VINCENT
lb)
10 Handstand Push-Ups BRUNTON”
15 Box Jumps (24/20 in) 5 Rounds for Time 5
Handstand Push-Ups
wodwell.com/wod/thomas- 10 Squat Cleans (135/95
cullen-iii
lb)
20 Box Jumps (24/20 in)
40 Double-Unders
“THOMAS
FOLEY” wodwell.com/wod/vincent-
brunton
For Time 150 Wall Ball
Shots (20/14 lb)
100 Push-Ups
“VINCENT
50 Air Squats
25 Sit-Ups KANE”
For Time and Reps Tabata
wodwell.com/wod/thomas-foley Air Squats
20 Snatches (135/95 lb)
Tabata Push-Ups
“THOMAS 20 Thrusters (135/95 lb)
HANNAFIN”
Simultaneously start a
9-15-21 Reps for Time
running clock and a tabata
Power Snatches (115/75 lb)
timer. Upon completing the
Toes-to-Bars
tabata air squats (8 rounds
Handstand Push-Ups
of 20 seconds of work, 10
seconds of rest), move
wodwell.com/wod/thomas-
hannafin directly to the snatches.
After completing the
snatches, re-start the
“THOMAS tabata timer and perform
tabata push-ups. Finally,

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1526 BENCHMARK
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“TREVOR”
For Time (in a Team of
Four) 300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two
people may work at a time.
Reps are cumulative for all
team members. All reps of
each movement must be
completed before moving
on to the next movement
(i.e. finish all pull-ups
before moving on to the
push-ups).
wodwell.com/wod/trevor
“TYLER”
5 Rounds For Time 7
Muscle-Ups
21 Sumo-Deadlift High-
Pulls (95/65 lb)
wodwell.com/wod/tyler
“VERNON
CHERRY”
For Time 50 Burpee
Dumbbell Deadlifts (70/45
lb)
50 Pull-Ups
18 Dumbbell Snatches
(70/45 lb)
page 285 of 299
HOLOHAN”
3 Rounds for Time 5
Overhead Squats (75%
BW)
10 V-Ups
15 Burpees
wodwell.com/wod/thomas-
holohan
“THOMAS
KUVEIKIS”
EMOM in 12 minutes 2
Clean-and-Jerks (155/105
lb)
3 Bar Facing Burpees
wodwell.com/wod/thomas-
kuveikis
“THOMAS
MOODY”
5 Rounds for Time 7 Bear
Complexes (135/95 lb)
400 meter Run
One “Bear Complex”
consists of: 1 Power Clean,
1 Front Squat, 1 Push
Press, 1 Back Squat, and 1
Push Press.
wodwell.com/wod/thomas-moody
“TIFF”
With a running clock in 25
complete the thrusters.
Score is total time to
complete all the work and
your total number of
repetitions for all
movements.
wodwell.com/wod/vincent-kane
“VIOLA 2”
AMRAP in 20 minutes 400
meter Run
11 Power Snatches (95/65
lb)
17 Pull-Ups
13 Power Cleans (95/65 lb)
wodwell.com/wod/viola-2
“WALTER
HYNES”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Cleans (50% of 1 Rep Max)
Handstand Push-Ups
Add 10 lb per round.
wodwell.com/wod/walter-hynes
“WEAVER”
4 Round For Time 10 L-
Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/vernon-cherry minutes 1.5 mile Run 20 Pull-Ups

15 Push-Ups
Then AMRAP in remaining
“VINCENT time: wodwell.com/wod/weaver
GIAMMONA” 11 Chest-to-Bar Pull-Ups
5 Rounds for Time 5 Front 7 Hang Squat Cleans
(155/105 lb) “WES”
Squats (255/155 lb)
15 Toes-to-Bars 7 Push Presses (155/105 For Time 800 meter Run
25 Air Squats lb) (with 25/15 lb Plate)
50 Double-Unders
wodwell.com/wod/tiff Then:
wodwell.com/wod/vincent- 14 Rounds of:
giammona 5 Strict Pull-Ups
“TIMOTHY 4 Burpee Box Jumps (24/20
HIGGINS” in)
“VINCENT 6 Rounds for Time 5 3 Cleans (185/135 lb)
MORELLO” Deadlifts (70% bodyweight
of 1 RM) Then:
3 Rounds for Time 5
5 Toes-to-Bars 800 meter Run (with 25/15
Dumbbell Snatches
lb Plate)
(2x55/35 lb)
10 Burpees The barbell should be
loaded with 70% of the wodwell.com/wod/wes
5 Snatches (155/105 lb)
10 Burpees athlete's bodyweight.

wodwell.com/wod/vincent- wodwell.com/wod/timothy- “WHITE”

morello
“WADE”
For Time Run 1,200 meters
Then, 4 rounds of:
12 Strict Pull-Ups
9 Strict Dips
6 Strict Handstand Push-
Ups
Then, run 1,200 meters
Wear a Weight Vest (20/15
higgins
5 Rounds For Time 3 Rope
Climbs (15 ft)
10 Toes-to-Bars
“TIMOTHY 21 Overhead Walking
WELTY” Lunges (45/35 lb plate)
AMRAP in 20 minutes 1 400 meter Run
Power Clean (90% BW)
3 Front Squats (90% BW) wodwell.com/wod/white
3 Push Presses (90% BW)
1 Clean-and-Jerk (90% BW)
1 minute Rest “WILLIAM
FEEHAN”
Perform the whole barbell For Time 25 Front Squats
complex without dropping (95/65 lb)
the bar on the ground to

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1526 BENCHMARK
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March 18, 2019
lb)
Scaling Though not as
long as some Hero WODs,
this workout will be
relatively long. Shorten the
runs and choose
modifications that are still
difficult for you.
Intermediate athletes can
choose to not wear a vest
while preserving the reps
and movements.
Intermediate Option For
time: Run 1,200 meters
Then, 4 rounds of: 12 strict
pull-ups 9 strict dips 6
strict handstand push-ups
Then, run 1,200 meters
Beginner Option For
time: Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 assisted dips Then,
run 800 meters
wodwell.com/wod/wade-2
“WAR FRANK”
3 Rounds For Time 25
Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
wodwell.com/wod/war-frank
page 287 of 299
complete one successful 25 Burpees
round. 25 Overhead Squats (95/65
lb)
wodwell.com/wod/timothy-welty 25 Toes-to-Bars
25 Power Cleans (95/65 lb)
25 Pull-Ups
“TOMMY MAC” 25 Push Presses (95/65 lb)
2 Rounds For Time 12 25 Push-Ups
Burpees 25 Power Snatches (95/65
12 Thrusters (115/75 lb) lb)
12 Burpees 25 Air Squats
12 Power Snatches (115/75
lb) wodwell.com/wod/william-feehan
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees “WILLIAM
12 Hang Squat Cleans KRUKOWSKI”
(115/75 lb) AMRAP in 10 minutes 5
12 Burpees Back Squats (225/155 lb)
12 Overhead Squats 10 Box Jumps (24/20 in)
(115/75 lb) 15 Broomstick Overhead
Squats
wodwell.com/wod/tommy-mac
20 Walking Lunges (2-
count)
“TULLY” For the 'broomstick
4 Rounds For Time 200 overhead squats' you may
meter Swim use a broomstick or PVC
23 Dumbell Squat Cleans pipe. For the walking
(2 x 40/30 lb) lunges, 2-count means 1
right lunge + 1 left lunge =
wodwell.com/wod/tully 1 repetition. Typically this
would be written as 40
lunges, but above we show
“UK ARMED how the workout was
FORCES DAY” originally written.
7 Rounds for Time 29 Wall
wodwell.com/wod/william-
Ball Shots (9/7 kg) krukowski
6 Clean-and-Jerks (60/40
1526 BENCHMARK
WODS
March 18, 2019
“WEBSTER”
6 Rounds for Time 28 Wall
Ball Shots (20/14 lb, 10/9
ft)
400 meter Run
2 Clean-and-Jerks (225/155
lb)
wodwell.com/wod/webster
“WESTON”
5 Rounds For Time 1000
meter Row
200 meter Farmer Carry
(45 lb dumbbells)
50 meter Waiter Walk,
Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left
Arm (45 lb dumbbell)
wodwell.com/wod/weston
“WHITTEN”
5 Rounds For Time 22
Kettlebell Swings (2/1.5
pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft,
20/14 lb)
wodwell.com/wod/whitten
“WILLIAM
page 288 of 299
kg)
13 Pull-Ups “WILLIAM
MCGINN”
wodwell.com/wod/uk-armed-
For Time 40 Rings Dips
forces-day
10 Snatches (155/105 lb)
2,000 meter Row
10 Cleans (155/105 lb)
“VIJAY”
100 foot Dumbbell Walking
50-40-30-20-10 Reps for Lunges (2x55/35 lb)
Time Burpee Pull-Ups
Sit-Ups wodwell.com/wod/william-mcginn
wodwell.com/wod/vijay
“WILLY”
3 Rounds For TIme 800
“VINCENT
meter Run
HALLORAN” 5 Front Squats (225/155 lb)
For Time 50 Wall Ball Shots 200 meter Run
(20/14 lb) 11 Chest-to-Bar Pull-Ups
40 Pull-Ups 400 meter Run
30 Deadlifts (225/145 lb) 12 Kettlebell Swings (2/1.5
20 Box Jumps (24/20 in) pood)
10 Overhead Squats
(135/95 lb) wodwell.com/wod/willy
20 Box Jumps (24/20 in)
30 Deadlifts (225/145 lb)
40 Pull-Ups “WITTMAN”
50 Wall Ball Shots (20/14 7 Rounds For Time 15
lb) Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/vincent- 15 Power Cleans (95/65 lb)
halloran
15 Box Jumps (24/20 in)
wodwell.com/wod/wittman
“VIOLA 1”
AMRAP in 25 minutes 3, 6,
9, 12, 15, 18 Reps and so “WORSLEY”
on 5 Rounds for Time 9
Thrusters (95/65 lbs) Handstand Push-Ups
Pull-ups
1526 BENCHMARK
WODS
March 18, 2019

HENRY JR.” Over-the-Bar Burpees 15 Ring Dips

21 Thrusters (42.5/30 kg)
For Time 50 Clean-and-
wodwell.com/wod/viola 200 meter Run
Jerks (135/95 lb)
50 Wall Ball Shots (20/14
wodwell.com/wod/worsley
lb) “WALSH”
wodwell.com/wod/william-henry- 4 Rounds For Time 22
jr Burpee Pull-Ups “ZACH
22 Back Squats (185/135 (CLOUSER)”
lb) For Time 1,800 meter Run
“WILLIAM 200 meter Run (45/35 lb
LAKE” plate overhead) Then, 7 Rounds of:
EMOM in 10 minutes 2 7 Clean-and-Jerks (155/110
wodwell.com/wod/walsh
Overhead Squats (135/95 lb)
lb) 19 Wall Ball Shots (20/14
2 Push Presses (135/95 lb) lb)
“WATSON”
wodwell.com/wod/william-lake For Time 59 Pull-Ups wodwell.com/wod/zach-clouser
23 Push-Ups
400 meter Run
“WILLIAM 59 Ground-to-Overheads “ZEUS”
(20/10 kg) 3 Rounds For Time 30 Wall
MCGOVERN”
23 Toes-to-Bars Ball Shots (20/14 lb)
5 Rounds for Time 7 400 meter Run 30 Sumo Deadlift High-Pull
Deadlifts (225/155 lb) 59 Wall Ball Shots (20/14 (75/55 lb)
14 Pull-Ups lbs) 30 Box Jump (20 in)
21 Burpees 23 Burpees 30 Push Presses (75/55 lb)
200 meter Run 30 calorie Row
wodwell.com/wod/william-
200 Double Unders 30 Push-Ups
mcgovern
200 meter Run 10 Back Squats
23 Burpees (Bodyweight)
59 Wall Ball Shots (20/14
“WILMOT”
lbs) wodwell.com/wod/zeus
6 Rounds For Time 50 Air 400 meter Run
Squats 23 Toes-to-Bars
25 Ring Dips 59 Ground-to-Overheads
(20/10 kg)
wodwell.com/wod/wilmot
400 meter Run
23 Push-Ups
59 Pull-Ups

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1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/watson
“WOEHLKE”
3 Rounds, Each for Time 4
Jerks (185/135 lb) “WEIJDT”
5 Front Squats (185/135 lb) 5 Rounds for Time 19
6 Power Cleans (185/135 Chest-to-Bar Pull-Ups
lb) 12 Box Jumps (30/24 in)
40 Pull-Ups 8 Squat Cleans (75/45 kg)
50 Push-Ups
60 Sit-Ups wodwell.com/wod/weijdt

3 minutes Rest between

rounds “WHEELER”
For Time 21 Flutter Kicks
wodwell.com/wod/woehlke
(4-count)
2100 meter Run

“WYK” Then, 4 rounds of:

5 Rounds for Time 5 Front 10 Pull-Ups
Squats (225/155 lb) 22 Sit-Ups
5 Rope Climbs (15 ft) 15 Push-Ups
400 meter Run (45/35 lb 11 Burpees
plate) 20 Air Squats

wodwell.com/wod/wyk wodwell.com/wod/wheeler

“ZACHARY “WILLIAM
TELLIER” BURKE JR.”
For Time 10 Burpees For Time 21 Thrusters
(95/65 lb)
10 Burpees 9 Burpee Pull-Ups
25 Push-Ups 15 Thrusters (95/65 lb)
15 Burpee Box Jumps
10 Burpees (20/14 in)
25 Push-Ups 9 Thrusters (95/65 lb)
50 Lunges 21 Bar Over Burpees

10 Burpees wodwell.com/wod/william-burke-

page 290 of 299

1526 BENCHMARK
WODS
March 18, 2019

25 Push-Ups jr
50 Lunges
100 Sit-Ups
“WILLIAM
10 Burpees JOHNSTON”
25 Push-Ups EMOM in 5 minutes 5 Push
50 Lunges Presses (185/135 lb)
100 Sit-Ups 5 Strict Pull-Ups
150 Air Squats
wodwell.com/wod/william-
wodwell.com/wod/zachary-tellier johnston

“ZIMMERMAN” “WILLIAM
AMRAP in 25 minutes 11 MAHONEY”
Chest-to-Bar Pull-Ups
3 Rounds for Time 5
2 Deadlifts (315/205 lb)
Thrusters (155/105 lb)
10 Handstand Push-Ups
10 Burpees
15 Box Jumps (24/20 in)
wodwell.com/wod/zimmerman
20 Kettlebell Swings (24/16
kg)

wodwell.com/wod/william-
mahoney

“WILLIAM
WREN”
21-15-9 Reps for Time
Bench Presses (65% of 1
RM)
Ring Dips
Hand Release Push-Ups

wodwell.com/wod/william-wren

“WIRTZ”
AMRAP in 20 minutes 7

page 291 of 299

1526 BENCHMARK
WODS
March 18, 2019

Burpee Box Jump Overs

(24/20 in)
7 Clean-and-Jerks (135/95
lb)
7 Toes-to-Bars
7 American Kettlebell
Swings (70/53 lb)
7 Plyo Push-Ups (45/35 lb
plate)

For the plyo push-up, start

with your hands on the
ground and do an
explosive push-up such
that your hands leave the
ground and end up on top
of the plate (that's one
rep). Drop your hands from
the plate to the ground and
repeat. This workout
requires the use of only
one plate for the plyo
push-ups. See: Plyometric
(Plyo) Push-Up
demo (using two plates)

wodwell.com/wod/wirtz

“WOOD”
5 Rounds For Time 400
meter Run
10 Burpee Box Jumps
(24/20 in)
10 Sumo-Deadlift High-pull
(95/65 lbs)
10 Thruster (95/65 lbs)
1 minute Rest

aka: "Brett Wood"

page 292 of 299

1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/wood

“YETI”
For Time 25 Pull-Ups
10 Muscle-Ups
1.5 mile Run
10 Muscle-Ups
25 Pull-Ups

wodwell.com/wod/yeti

“ZEMBIEC”
5 Rounds for Time 11 Back
Squats (185/135 lb)
7 Burpee Pull-Ups (Strict)
400 meter Run

During each burpee pull-up

perform a strict push-up,
jump to a bar that is ideally
12 inches above your max
standing reach, and
perform a strict pull-up.

wodwell.com/wod/zembiec

THE GIRLS

“AMANDA” “ANGIE” “ANNIE”

9-7-5 Reps For Time For Time 100 Pull-Ups 50-40-30-20-10 Reps For
Muscle-Ups 100 Push-Ups Time Double-Unders
Squat Snatches (135/95 100 Sit-Ups Sit-Ups
lbs) 100 Air Squats

page 293 of 299

1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/amanda Complete all reps of each wodwell.com/wod/annie

exercise before moving to
the next.
“BARBARA” “CHELSEA”
5 Rounds For Time 20 Pull- wodwell.com/wod/angie EMOM in 30 minutes 5 Pull-
Ups Ups
30 Push-Ups 10 Push-Ups
40 Sit-Ups “CANDY” 15 Air Squats
50 Air Squats 5 Rounds for Time 20 Pull-
3 Minutes Rest Ups Scaling For intermediate
40 Push-Ups athletes, this benchmark
Time each round. Score is 60 Air Squats has a built-in scale by
total time to complete the requiring you to continue
workout. Scaling Newer athletes after you fail to meet the
should stick with variants interval. Newer athletes
wodwell.com/wod/barbara of Candy and modify the should modify the
movements and reps to movements and reps but
limit muscular failure. try to maintain a similar
“CINDY XXX” Intermediate Option interval structure.
AMRAP in 20 minutes 10 4 rounds for time of: 20 Beginner Option Every
Pull-Ups pull-ups 40 push-ups 60 minute on the minute
20 Push-Ups squats Beginner Option for 20 minutes perform: 3
30 Air Squats 4 rounds for time of: 10 jumping pull-ups 6
15 Pull-Ups jumping pull-ups 20 knee push-ups 9 squats If
30 Push-Ups knee push-ups 30 squats you fall behind the clock,
45 Air Squats keep going for 30 minutes
20 Pull-Ups wodwell.com/wod/candy and see how many rounds
40 Push-Ups you can complete. If
60 Air Squats you've finished the
25 Pull-Ups “DIANE” workout before, this time
50 Push-Ups 21-15-9 Reps For Time add 1 rep to each
75 Air Squats Deadlift (225/155 lb) exercise—i.e., 6 pull-ups,
30 Pull-Ups Handstand Push-Ups 11 push-ups, and 16
60 Push-Ups squats each minute—and
90 Air Squats wodwell.com/wod/diane see if you can go the full
30 minutes.
wodwell.com/wod/cindy-xxx
“EASY MARY” wodwell.com/wod/chelsea

AMRAP in 20 minutes 5
Handstand Push-Ups

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1526 BENCHMARK
WODS
March 18, 2019
“DOUBLE
HELEN”
3 Rounds for Time 800
meter Run
42 Kettlebell Swings (1.5/1
pood)
24 Pull-Ups
wodwell.com/wod/double-helen
“EVA”
5 Rounds For Time 800
meter Run
30 Kettlebell Swings (2/1.5
pood)
30 Pull-Ups
wodwell.com/wod/eva
“GWEN”
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between
sets
Score is weight used for all
three unbroken sets. Each
set must be unbroken
(touch and go at floor)
only; even a re-grip off the
floor is a foul. Use same
load for each set.
wodwell.com/wod/gwen
page 295 of 299
10 Pull-Ups
25 Air Squats
wodwell.com/wod/easy-mary
“FRACTURED
FRAN”
5 Rounds for Time 9
Thrusters (95/65 lb)
9 Pull-Ups
wodwell.com/wod/fractured-fran
“HARD CINDY”
AMRAP in 20 minutes 5
Weighted Pull-Ups (35/25
lb)
10 Incline Push-Ups (feet
on 30/24" box)
15 Squats (with 45/35 lb
plate)
wodwell.com/wod/hard-cindy
“ISABEL”
For Time 30 Snatches
(135/95 lb)
Any single-movement
ground-to-overhead is
acceptable (power snatch,
full/squat snatch, split
snatch). Scaling "Isabel" is
one of the fastest CrossFit
benchmark workouts.
Reduce the load so you
“DOUBLE
GRACE”
For Time 60 Clean-and-
Jerks (135/95 lb)
wodwell.com/wod/double-grace
“ELIZABETH”
21-15-9 Reps For Time
Squat Cleans (135/95 lb)
Ring Dips
wodwell.com/wod/elizabeth
“FRAN”
21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups
Complete 21 thrusters and
21 pull-ups, then 15
thrusters and 15 pull-ups,
then 9 thrusters and 9 pull-
ups, as fast as possible.
wodwell.com/wod/fran
“HEAVY FRAN”
15-12-9 Reps For Time
Thrusters (135/95 lb)
Weighted Pull-Ups (45/30
lb)
For weighted pull-ups place
a dumbbell between the
1526 BENCHMARK
WODS
March 18, 2019
“HELEN”
3 Rounds For Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
Start each round with a
400 meter run, then 21 rep
of American-style
(overhead) kettlebell
swings and 12 pull-ups.
Scaling This benchmark
workout is an all out sprint.
The swings and pull-ups
should be easy enough
that you are still able to
push the pace on the runs.
Intermediate athletes can
complete this as
prescribed. Beginner
Option 3 rounds for time
of: Run 200 meters
15 kettlebell swings (1/.75
pood) 9 jumping pull-ups
wodwell.com/wod/helen
“KARABEL”
10 Rounds for Time 3
Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14
lb, 10/9 ft)
wodwell.com/wod/karabel
page 296 of 299
can perform multiple reps
unbroken and complete all
the reps in less than 5
minutes. Athletes less
familiar with Olympic lifting
should take time to drill
the mechanics of each
movement and reduce the
load drastically.
Intermediate Option 30
snatches for time
(Men: 115 lb, Women: 75
lb) Beginner Option 30
snatches for time (Men: 75
lb, Women: 55 lb)
wodwell.com/wod/isabel
“KAREN”
For Time 150 Wall Ball
Shots (20/14 lb, 10/9 ft)
wodwell.com/wod/karen
“LYNNE”
5 Rounds for Max Reps
Bench Press (bodyweight)
Pull-Ups
Rest as needed between
movements and rounds
wodwell.com/wod/lynne
“MARY”
AMRAP in 20 minutes 5
Handstand Push-Ups
legs or wear a belt with a
kettlebell (1.5/1 pood)
between the legs. Or use a
weight vest.
wodwell.com/wod/heavy-fran
“JACKIE”
For Time 1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
wodwell.com/wod/jackie
“KELLY”
5 Rounds For Time 400
meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14
lb)
wodwell.com/wod/kelly
“MAGGIE”
5 Rounds for Time 20
Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating
Legs)
Scaling "Maggie" is a less
frequently seen cousins of
"Cindy" Newer athletes
should stick with variants
of another workout,
"Candy" (see 'beginner'
option below) and modify
1526 BENCHMARK
WODS
March 18, 2019

“LINDA” 10 Pistols (alternating legs) the movements and reps

10-9-8-7-6-5-4-3-2-1 Reps,
For Time Deadlift (1.5
bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)
Use three separate
barbells. Scaling This
benchmark workout
contains a high volume of
moderate-load
weightlifting. Reduce the
loads and/or eliminate
some of the early rounds
to decrease the total
volume. Intermediate
Option 10-9-8-7-6-5-4-3-2-
1 reps for time of: 1¼-
body-weight deadlift ¾-
body-weight bench press
½-body-weight clean
Beginner Option 8-7-6-
5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench
press
⅓-body-weight clean
wodwell.com/wod/linda
“MARGUERITA”
50 Rounds for Time 1
Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand
15 Pull-Ups
Scaling “Maggie” is a less
frequently seen cousins of
the popular CrossFit
benchmark workout,
“Cindy.” Newer athletes
should consider doing the
beginner variant below
based on another workout,
"Candy," modifying the
movements and reps to
limit muscular failure.
Intermediate Option
3 rounds for time of: 20
handstand push-ups 40
pull-ups 60 single-leg
squats, alternating legs
Beginner Option
4 rounds for time of: 10
jumping pull-ups 20
knee push-ups 30 squats
wodwell.com/wod/mary
“NASTY GIRLS”
3 Rounds For Time 50 Air
Squats
7 Muscle-Ups
10 Hang Power Cleans
(135/95 lb)
wodwell.com/wod/nasty-girls
“ROW CINDY
to limit muscular failure.
Intermediate Option
3 rounds for time of: 20
handstand push-ups 40
pull-ups 60 single-leg
squats, alternating legs
Beginner Option
4 rounds for time of: 10
jumping pull-ups 20
knee push-ups 30 squats
wodwell.com/wod/maggie
“MARY XXX”
AMRAP in 20 minutes 10
Handstand Push-Ups
20 Pistols (alternating legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (alternating legs)
45 Pull-Ups
20 Handstand Push-Ups
40 Pistols (alternating legs)
60 Pull-Ups
25 Handstand Push-Ups
50 Pistols (alternating legs)
75 Pull-Ups
30 Handstand Push-Ups
60 Pistols (alternating legs)
90 Pull-Ups
wodwell.com/wod/mary-xxx
“NICOLE”
AMRAP in 20 minutes 400
Meter Run
Max Pull-Ups

page 297 of 299

1526 BENCHMARK
WODS
March 18, 2019

wodwell.com/wod/marguerita Score is total of unbroken

ROW”
Pull-Ups completed in all
AMRAP in 20 minutes 5
rounds.
“NANCY” Pull-Ups
10 Push-Ups
5 Rounds For Time 400 wodwell.com/wod/nicole
15 Air Squats
meter Run
20 calorie Row
15 Overhead Squats (95/65
lb) “RUNNING
wodwell.com/wod/row-cindy-row
JACKIE”
Scaling This benchmark
For Time 800 meter Run
couplet is meant to be light “TIME PRIORITY 50 Thrusters (45/35 lb
and fast. Reduce the load
DIANE” barbell)
on the overhead squat so
30 Pull-Ups
you can perform all the Max Reps in 4 minutes 30
reps unbroken and still run seconds 60 seconds of
wodwell.com/wod/running-jackie
fast. Intermediate Deadlifts (225/155 lb)
Option 5 rounds for time 60 seconds of Handstand
of: 400-meter run 15 Push-Ups “UPSIDE-DOWN
overhead squats Men: 65 45 seconds of Deadlifts
(225/155 lb)
ANGIE”
lb. Women: 45 lb.
Beginner Option 45 seconds of Handstand For Time 100 Air Squats
4 rounds for time of: 400- Push-Ups 100 Sit-ups
meter run 10 overhead 30 seconds of Deadlifts 100 Push-ups
squats Men: 45 lb. (225/155 lb) 100 Pull-ups
Women: 35 lb. 30 seconds of Handstand
Push-Ups wodwell.com/wod/upside-angie

wodwell.com/wod/nancy
Total workout time is 4 min
and 30 seconds. No rest
“ROAMING between exercises.
DIANE”
wodwell.com/wod/time-priority-
21-15-9 Reps for Time diane
Deadlift (225/155 lb)
Handstand Walk (in
meters)

wodwell.com/wod/roaming-diane

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1526 BENCHMARK
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March 18, 2019

“SPECIAL
MARY”
For Time 5 Strict
Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
10 Strict Handstand Push-
Ups
20 Pistols
30 Strict Pull-Ups
15 Strict Handstand Push-
Ups
30 Pistols
45 Strict Pull-Ups
10 Strict Handstand Push-
Ups
20 Pistols
30 Strict Pull-Ups
5 Strict Handstand Push-
Ups
10 Pistols
15 Strict Pull-Ups

No kipping allowed on on
the handstand push-ups or
pull-ups. Alternate legs
each repetition on the
pistols.

wodwell.com/wod/special-mary

page 299 of 299