1607 BENCHMARK
WODS
April 17, 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 310
“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
1607 BENCHMARK
WODS
April 17, 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 310
“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
1607 BENCHMARK
WODS
April 17, 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 310
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
1607 BENCHMARK
WODS
April 17, 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 310
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
1607 BENCHMARK
WODS
April 17, 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 310
1607 BENCHMARK
WODS
April 17, 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 310
1607 BENCHMARK
WODS
April 17, 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 310
1607 BENCHMARK
WODS
April 17, 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 310
1607 BENCHMARK
WODS
April 17, 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 310
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
1607 BENCHMARK
WODS
April 17, 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 310
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).
1607 BENCHMARK
WODS
April 17, 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 310
“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
1607 BENCHMARK
WODS
April 17, 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 310
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
1607 BENCHMARK
WODS
April 17, 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 310
1607 BENCHMARK
WODS
April 17, 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 310
“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-
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
Workout starts with
burpees. At the top of each
minute (starting at the 1-
minute mark) perform 7
wall ball shots, then
continue the workout
where you left off.
wodwell.com/wod/bottle-rocket
“BRANDON’S
BAD DAY”
3 Rounds for Time 15
Overhead Squats (95/65
lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
15 Squat Hang Cleans
(95/65 lb)
15 Back Extensions (25/10
lb plate)
wodwell.com/wod/brandons-bad-
day
“BRIAN TRIPP”
AMRAP in 23 minutes 3
Pull-Ups
7 Wall Ball Shots (20/14 lb)
19 Sit-Ups
68 Double-Unders
wodwell.com/wod/brian-tripp
1607 BENCHMARK
WODS
April 17, 2019

(eg. one does a round “BRUTUS” “BROOMSTICK

while other attempts a
For Time 1-2-3-4-5-6-7-8-9- MILE”
max duration L-sit then
10 reps of: For Time 25 Back Squats
rest). Resting partner will
Hang Power Cleans (40% 25 Front Squats
have one attempt to max
BW) 25 Overhead Squats
L-sit (for time) at any point
Overhead Squats (40% 400 meter Run
during their rest period. L-
BW) 25 Shoulder Presses
sit must be done by
Ring Dips 25 Push Presses
placing both hands on 45-
lb bumper plates and 25 Push Jerks
Then, 800 meter Run 400 meter Run
lifting both feet off the
floor with straight legs. 50 Hang Cleans
Then, 10-9-8-7-6-5-4-3-2-1 400 meter Run
Cumulative l-sit time (for
reps of: 50 Snatches
both partners - all six
Hang Power Cleans (40% 400 meter Run
rounds) is deducted from
BW)
the overall time of Part B
Overhead Squats (40% Perform all movements
to determine score.
BW) except the run with a PVC
Ring Dips pipe (or broomstick).
wodwell.com/wod/break-up-
make-up
Working weight for the wodwell.com/wod/broomstick-
barbell movements is 40% mile
“BROCK” of the athlete's
bodyweight.
For Time 100 calorie Row
“BSU”
100 calorie Ski Erg wodwell.com/wod/brutus
100 calorie Assault Air Bike 3 Rounds for Time 7
Thrusters (165/110 lb)
Every 2 minutes, perform: 15 Muscle-Ups
“BURPTACULAR
7 Burpees 10 Power Snatches
” (165/110 lb)
Perform the 7 burpees at 10-9-8-7-6-5-4-3-2-1 Reps
the two-minute mark, and For Time Burpees wodwell.com/wod/bsu

every two minutes after Kettlebell Thrusters (32/20

that (but not at the start of kg)
the workout). Burpees “CAITLIN”
Kettlebell Sumo Deadlift For Time 2000 meter Row
wodwell.com/wod/brock High-Pulls (32/20 kg) 120 Calorie Schwinn Air
Burpees Bike
Kettlebell Swings (32/20 1 mile Run
kg)

page 15 of 310
1607 BENCHMARK
WODS
April 17, 2019
“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
“CALVARIO”
Three AMRAPs in 24
minutes AMRAP in 6
minutes:
page 16 of 310
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
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
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 Dumbbell Deadlifts
(2x50/35 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
1607 BENCHMARK
WODS
April 17, 2019
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).
wodwell.com/wod/calvario
“CAROL
page 17 of 310
“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)
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
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
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/claudia sit-up phase of the workout

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
“CHRISTINA”
AMRAP in 20 minutes 9
Pull-Ups
9 Squat Cleans (95/65 lb)
“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
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.
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
permitted to provide
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

page 18 of 310
1607 BENCHMARK
WODS
April 17, 2019
9 Kettlebell Swings (1.5/1
pood)
9 Toes-to-Bar
9 Push Press (95/65 lb)
9 Burpees
wodwell.com/wod/christina
“CINDY FULL OF
GRACE”
3 Cycles, For Time: 3
Rounds of "Cindy"
10 Clean-and-Jerks (135/95
lb)
1 round of "Cindy" is 5 pull-
ups, 10 push-ups, 15
squats. Complete 3 rounds,
then do the 10 clean-and-
jerks. Perform that whole
"cycle" three times.
wodwell.com/wod/cindy-full-
grace
“CLC”
For Time 8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-
and-Jerks (2 x 16/12kg)
Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell
Clean-and-Jerks (24/16 kg)
wodwell.com/wod/clc
page 19 of 310
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
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
the prescribed work
together. If performing the
workout with gym
equipment, use barbells
and other available
equipment. But this
workout was was designed
for military units, so it was
originally intended to be
done with stretcher, a
water jerry filled with water
(45 lbs.), two .50-cal ammo
cans filled with sand (50
lbs. each), a sandbag (50
lbs.), and a rock (45 lbs.).
As originally written, the
team will load the
sandbag, water jerry, rock,
and one .50-cal ammo can
onto the stretcher (total
weight 190 lb) and
run/walk 400m carrying
the stretcher (if using gym
equipment, load a single
barbell with 190 lb). When
they return to the start
point, each member of the
team will secure a piece of
equipment and do the next
specific exercise for 25
reps. The exercises are:
deadlift, the two .50-cal
ammo cans (one in each
hand) for 25 reps, perform
thrusters with the rock for
25 reps, front squat with
the sandbag for 25 reps,
and push press the water
jerry for 25 reps. Once
each member of the team
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/crossfit-total has completed the 25 reps,

“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
they load the equipment
back on the stretcher and
“D-DAY complete another 400m
PARTNER WOD” run/walk. When they return
For Time (with a Partner) to the start position again,
Phase 1: "Overlord" each member will conduct
1944 meter Row 25 reps of another exercise
with a different piece of
Phase 2: "Airborne Drop" equipment. This rotation
60 Pull-Ups will carry on until each
300 meter Run member of the team has
done all four exercises.
Phase 3: "Omaha Beach" Upon completion, each
6 50 meter Alternating team member will have
Sled Drags done 25 reps of deadlifts,
300 meter Run thrusters, push presses,
and front squats and run a
Phase 4: "Utah Beach" total of 2km.
60 Weighted Push-Ups
wodwell.com/wod/chad
300 meter Run

Phase 5: "Gold Beach"

“CYRUS, ELI, “CHAU PIERNAS
60 Kettlebell Swings
JANIE, LIAM AND 300 meter Run (GOODBYE
MARY” LEGS)”
Phase 6: "Sword Beach" For Time 800 meter Run
Five 5-minute AMRAPs in
60 Thrusters (45/35 lb) 10 Back Squats (50/40 kg)
25 minutes From 0:00-5:00
300 meter Run 6 Handstand Push-Ups
16 calorie Row
16 Box Jumps (24/20 in) 20 Back Squats (50/40 kg)
Phase 7: "Juno Beach" 6 Handstand Push-Ups
60 Man-on-Fire Burpees 30 Back Squats (50/40 kg)
From 5:00-10:00
300 meter Run 6 Handstand Push-Ups
16 Thrusters (75/53 lb)
16 Pull Ups 40 Back Squats (50/40 kg)
Each partner group will
6 Handstand Push-Ups
carry their kettlebell
From 10:00-15:00 50 Box Jumps (60/50 cm)
everywhere. The non-
16 Burpees 40 Back Squats (50/40 kg)
working partner will hold
16 Dumbbell Snatches 6 Handstand Push-Ups
the kettlebell off the
(45/25 lb) 30 Back Squats (50/40 kg)
ground while the other

page 20 of 310
1607 BENCHMARK
WODS
April 17, 2019
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
“DEAR THIAGO”
For Time 2 Rounds of:
450 meter Run
3 Deadlifts (225/155 lb)
page 21 of 310
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
“DATING SAGE”
5 Rounds for Time 10
Snatches (95/65 lb)
15 Pull-Ups
20 Thrusters (75/55 lb)
Use two barbells - one for
the snatches, another for
the thrusters.
wodwell.com/wod/dating-sage
“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.
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).
1607 BENCHMARK
WODS
April 17, 2019
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
“DEATH RACE”
5 Rounds for Time 15/10
calorie Assault Bike
10 Burpees
Assault Bike monitor must
be reset each round.
Someone else may reset
your monitor for you. For
burpees, athlete must drop
to chest-to-ground, hop up,
jump, stand tall, and clap
overhead.
wodwell.com/wod/death-race
“DEE”
4 Rounds For Time 40 Air
Squats
30 Hand-Release Push-Ups
20 Burpees
page 22 of 310
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
“DELIGIANNIS
SANDBAG”
For Time 100 Sandbag Get-
Ups
100 Sandbag Cleans
100 Sandbag Squats
100 Ground-to-Shoulder
Loads
100 Shoulder Presses
100 Sandbag Sit-Ups
1 mile Sandbag Run
100 Push-Ups
100 Pull-Ups
100 4-count Mountain
Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run
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)
1607 BENCHMARK
WODS
April 17, 2019
400 meter Run
wodwell.com/wod/dee
“DIZZY DIANE”
15-12-9 Reps for Time
Deadlifts (155/105 lb)
21 foot Handstand Walk
Handstand Push-Ups
Complete 15, 12, then 9
rep rounds of the deadlifts
and handstand push-ups,
with a 21-foot handstand
walk between, as follows:
15 deadlifts, 21-foot
handstand walk, 15
handstand push-ups. Then,
12 deadlifts, 21-foot
handstand walk, 12
handstand push-ups. Then
9 deadlifts, 21-foot
handstand walk, 9
handstand push-ups.
wodwell.com/wod/dizzy-diane
“DORIE”
AMRAP (with a Partner) in
20 minutes Buy In:
150 meter Partner Carry
(each)
Then, in time remaining:
Partner A completes 1
round of:
15 American Kettlebell
Swings (53/35 lb)
page 23 of 310
Use 40% bodyweight
sandbag.
wodwell.com/wod/deligiannis-
sandbag
“DOCE”
Three 4-minute AMRAPs in
20 minutes From 0:00-
4:00:
27 calorie Row
21 Power Cleans (135/95
lb)
15 Burpee Box Jump-Overs
(24/20 in)
4 minute Rest
From 8:00-12:00:
27 calorie Row
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
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees
22 Thrusters (95/65 lb)
22 Jerks (95/65 lb)
2 Rope Climbs
22 Overhead Squats (96/65
lb)
22 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/contact-22-
finale
“CROSSFIT
TOTAL II”
Sum of the Best of Each
Lift Clean
Bench Press
Overhead Squat
Score is the total of max
effort on all three lifts.
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.
Clean is from the ground,
power or full/squat.
wodwell.com/wod/crossfit-total-ii
“D-DAY
1607 BENCHMARK
WODS
April 17, 2019

10 Burpees finish the burpee box jump REMEMBRANCE

5 Ground-to-Overheads overs, they will head back
WOD”
(95/65 lb) to the rower. The weights
on the barbell get lighter For Time 1944 meter Row
Partner B performs: each round. These should
Max Wall Ball Shots (20/14 be weights that athletes Then, 6 Rounds of:
lb) could complete at least 15, 30 Burpees
Partners rotate each round 20, and 25 reps unbroken 30 Sit-Ups
until team completes 150 respectively. 30 Double-Unders
Wall Balls 30 Walking Lunges
wodwell.com/wod/doce
Then, in time remaining: Time Cap: 50 minutes
AMRAP of the 15/10/5 rep
rounds above (one partner “DOUGLAS wodwell.com/wod/d-day-
remembrance-wod
working at a time) STRONG”
2 Rounds for Time 6
When Partner 1 completes
Muscle-Ups “DAVID
15/10/5 round, partners
17 Hang Power Clean-and- MARSHALL”
switch. Continue, switching
Jerks (95/65 lb)
after each round until 150 For Time (with a Partner)
18 Back Rack Lunges
cumulative Wall Balls are Buy-In:
(95/65 lb)
completed by the team. 1 mile Run with Med Ball
17 Handstand Push-Ups
Score is numbers of (20/14 lb)*
33 Kettlebell Swings (53/35
Rounds and Reps of the
lb)
15/10/5 completed for both Then, perform:
130 Mountain Climbers (1-
partners combined. 80 Toes-to-Bars
count)
100 Box Jump Overs (30/24
wodwell.com/wod/dorie in)
Buy-In: 3,200 meter Run
120 Pull-Ups
wodwell.com/wod/douglas-strong
160 Kettlebell Swings
“DRAKE” (2/1.5 pood)
4 Rounds for Time 400 180 Push-Ups
meter Run “DRD” 200 Air Squats
30 Wall Ball Shots (20/14
5 Rounds for Time 12 Box
lb) Cash-Out:
Jumps (24/20 in)
5 Bar Muscle-Ups 1 mile Run with Med Ball
7 Deadlifts (225/155 lb)
(20/14 lb)*
55 Double-Unders
wodwell.com/wod/drake
11 Pull-Ups
* 10 Burpee penalty for
19 Russian Kettlebell
each ball drop

page 24 of 310
1607 BENCHMARK
WODS
April 17, 2019
“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
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
page 25 of 310
Swings (70/53 lb) While one person works,
96 meter Row other partner must hold on
to the med ball at all times.
wodwell.com/wod/drd The ball must never touch
the ground. If the ball
touches the ground, the
“DUMBBELL partner who dropped the
DEMONS” ball must do 10 burpees
5 Rounds for Time 5 Single while his or her partner
Arm Dumbbell Snatches holds the ball. Once
(75/40 lb) burpees are completed,
you may continue to work
10 Dumbbell Lunges
on the movement. Partners
(75/40 lb)
can switch the med ball
15 GHD Sit-Ups
from partner to partner as
20 calorie Assault Air Bike
needed.
wodwell.com/wod/dumbbell-
demons wodwell.com/wod/david-marshall
“EBBA” “DEATH
BY…ANYTHING”
4 Rounds for Time 74
Double-Unders EMOM For as Long as
17 Power Cleans (50/30 kg) Possible 1 Rep in the first
14 Shoulder-to-Overhead minute
(50/30 kg) 2 Rep in the second minute
53 calorie Row 3 Rep in the third minute
etc.
wodwell.com/wod/ebba
Choose any single
movement (pull-ups,
“ERIN TURNER” thrusters, burpees, cleans,
For Time 200 meter Run snatches, rope climbs,
32 Air Squats etc.). Then, each minute on
200 meter Run the minute (EMOM),
32 Push-Ups starting at the top of the
200 meter Run minute, with 1 repetition in
32 Deadlifts (95/65 lb) minute 1, complete one
more repetition per minute
each subsequent minute (2
1607 BENCHMARK
WODS
April 17, 2019
“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
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
page 26 of 310
wodwell.com/wod/erin-turner
“EVIL EMOM”
EMOM in 14 minutes Odd:
10 Thrusters (95/65 lb)
Even: 20 Kettlebell Swings
(54/35 lb)
With a running clock, each
minute on the minute
(EMOM), athlete starts by
performing 10 thrusters,
then rests until the second
round (starting at 1:00).
Then athlete completes 20
kettlebell swings. Continue,
alternating each minute,
for 14 total minutes.
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
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.
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
1607 BENCHMARK
WODS
April 17, 2019

“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
“FIGHT CLUB”
3 Rounds, for Reps, in 17
minutes 1:00 Thrusters
(95/65 lb)
1:00 Power Cleans (95/65
lb)
1:00 Box Jump-Overs
(24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals
Rest 1:00 Between Rounds
wodwell.com/wod/fight-club
“FIO”
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)
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
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
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

For Time (in a Team of 4) calorie is one point.

360 Sit-Ups Scaling Most athletes
30 Tire Flips (500/350 lb) should be able to stick with “DIRTY THIRTY”
50 Power Cleans (135/95 the interval pattern. For Time 30 Box Jumps
lb) Beginners should reduce (24/20 in)
60 Push-Ups the loading and height of 30 Jumping Pull-Ups

page 27 of 310
1607 BENCHMARK
WODS
April 17, 2019
30 Burpees
80 Box Jumps
2019 meter Row
One partner works at a
time, except for the tire
flips for which partners can
work together to
accumulate 30 total. For all
other movements, divide
the reps for each
movement among
partners. Complete one
movement before moving
to the next.
wodwell.com/wod/fio
“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
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
page 28 of 310
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
“FLIGHT
SIMULATOR”
For Time 5-10-15-20-25-
30-35-40-45-50-45-40-
35-30-25-20-15-10-5
Unbroken Double-Unders
The pyramid rep scheme
ascends from 5 to 50
(increments of 5), then
back down to 5. Each set
must be unbroken. Rope
must stop moving before
starting the next set. Rest
as needed between sets. If
a set is broken, athlete
must start again from the
beginning of that set. A
single-under counts as a
broken set.
wodwell.com/wod/flight-simulator
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
“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
1607 BENCHMARK
WODS
April 17, 2019

repetitions completed at “FORTITUDE”

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
(95/65 lb)
21 Pull-Ups
15 Thrusters (115/75 lb)
15 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lb)
9 Bar Muscle-Ups
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,
every minute on the
minute (EMOM). They will
have the whole first minute
to complete a 15/12
Calorie Row, then rest until
the top of the next minute.
Then they have the whole
next minute to complete
15 burpees. Scaling:
These numbers are meant
to be challenging, but
ideally something that
athletes can complete
between 45-50 seconds
each round. Some
modification options would
be to bring the rep
numbers down to
somewhere between 10-
15, to make each minute
:45 seconds on and :15
seconds off, or to bring
down the total number of
rounds. It is better to pick
a modification from the
beginning and stick to it
than it is to modify in the
middle of the workout.
wodwell.com/wod/fortitude
“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
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

page 29 of 310
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/franzilla Kettlebell Swing (24/16 kg)

“FRANTASY 1 Swing Clean
LAND”
“FREDDY’S For Time 21-15-9 reps of: Rest 2 minutes
REVENGE” Thrusters (95/65 lb)
5 Rounds for Time 5 Pull-Ups Part B: AMRAP in 6 minutes
Shoulder-to-Overheads Ground-to-Overheads
(185/135 lb) 15-12-9 reps of: (24/16 kg)
10 Burpees Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups Rest 3 minutes
Each shoulder-to-overhead
rep may be any type of 12-9-6 reps of: Part C: AMRAP in 20
jerk or press. Thrusters (135/95 lbs) minutes
Bar Muscle-Ups Max Racked Deadlifts (2 x
wodwell.com/wod/freddys- 40/32 kg)
revenge wodwell.com/wod/frantasy-land Suitcase Carry (1 x 32/24
kg)

“FRELEN” “FREAK” For Parts A and B: partners

5 Rounds for Time 800m
Run
15 Dumbbell Thrusters
(45/35 lb)
15 Pull-Ups
wodwell.com/wod/frelen
“G.I. GRAN”
21-15-9 Reps for Time
Clean-and-Jerks (60/45 kg)
Burpee Pull-Ups
wodwell.com/wod/g-i-gran
“GARRY
PURDHAM”
AMRAP (with a Partner) in
For Time 21 Thrusters work independently. For
(95/65 lb) Part C: partners share the
21 Pull-Ups work.
800 meter Run
Parts A and B require both
30 Kettlebell Swings (2/1.5
partners to do the same
pood)
AMRAPs independently.
30 Pull-Ups
Part C is performed with
50 Double-Unders
partners working together,
50 AbMat Sit-Ups
400 meter Run
sharing the work: One
athlete performs racked
30 Box Jumps (24/20 in)
deadlifts with two
30 Wall Ball Shots (20/16
kettlebells, while the other
lb)
athlete performs farmer
wodwell.com/wod/freak
walks with one heavy
kettlebell. Racked deadlifts
are with one kettlebell
“FREEDOM racked and one kettlebell
dead on the ground. Add
FORCES”
all scores up at the end to
For Time (with a Partner) get your result for the

page 30 of 310
1607 BENCHMARK
WODS
April 17, 2019

31 minutes 31 Burpees With a Running Clock: workout, the last task is a

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.
wodwell.com/wod/georgie
“GIRLS GONE
WILD”
For Time "Fran" at 0:00:
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)
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
16 Thrusters (40/25 kg)
16 Front Rack Lunges
(40/25 kg) (alternating)
wodwell.com/wod/eternia
“FAT AMY”
For Time 50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating
legs)
10 Burpees

page 31 of 310
1607 BENCHMARK
WODS
April 17, 2019
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)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat
(5 times total)
wodwell.com/wod/guadalupe
page 32 of 310
21 Pull-Ups 20 Kettlebell Swings (1.5/1
15 Squat Cleans (135/95 pood)
lb) 10 Burpees
15 Ring Dips 10 meter Bear Crawl
9 Deadlifts (225/155 lb) 10 Burpees
9 Handstand Push-Ups 20 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/frianebeth 10 Burpees
30 Lunges (alternating
legs)
“G.I. JANE” 10 Burpees
For Time 100 Burpee Pull- 40 Sit-Ups
Ups 10 Burpees
50 Air Squats
wodwell.com/wod/g-i-jane
wodwell.com/wod/fat-amy
“GAS PEDAL”
For Time 750 meter Row
“FELIX THE
CAT”
100 Double-Unders
30 Burpees over the Rower 6 Rounds for Time 9
Burpees
wodwell.com/wod/gas-pedal 9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
“GERRY” 9 Toes-to-Bar
AMRAP in 20 minutes 18
Wall Ball Shots (20/14 lb) With a weight vest (20/14
18 American Kettlebell lb)
Swings (55/35 lb)
wodwell.com/wod/felix-the-cat
7 Power Cleans (135/95 lb)
12 Burpees
wodwell.com/wod/gerry “FILTHY FIFTY”
For Time 50 Box Jumps
(24/20 in)
“GODZILLA” 50 Jumping Pull-Ups
3 Rounds For Time 1 50 Kettlebell Swings (1/.75
Legless Rope Climb (15 ft) pood)
1607 BENCHMARK
WODS
April 17, 2019
“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
“HARVEY MILK”
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.
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
page 33 of 310
2 Squat Snatches (225/145 50 Walking Lunges
lb) 50 Knees-to-Elbows
3 Back Squats (365/245 lb) 50 Push Press (45/35 lb)
4 Deficit Handstand Push- 50 Back Extensions
Ups (13/9 in) 50 Wall Balls (20/14 lb)
50 Burpees
wodwell.com/wod/godzilla 50 Double-Unders
wodwell.com/wod/filthy-50
“GUIDO”
21-15-9 Reps for Time Tire
Flips (500/300 lb) “FLY HIGH 22”
Push Presses (95/65 lb) AMRAP (with a Partner) in
Burpees 13 minutes 22 calorie Row
22 Power Cleans (95/65 lb)
wodwell.com/wod/guido 22 Wall Balls (20/14 lb)
22 Toes-to-Bar
“HANG IN Perform as many reps as
THERE possible (AMRAP) with one
partner working at a time.
PARTNER”
Break up the work between
EMOM (with a Partner) in partners as needed.
20 minutes 5 Thrusters
(95/65 lb) wodwell.com/wod/fly-high-22
5 Burpees
While partner hangs from “FOULKS”
Pull-Up Bar
5 Rounds for Time 5 Push
Presses (155/105 lb)
This is an every minute on
7 Deadlifts (225/155 lb)
the minute (EMOM)
19 Pull-Ups
workout where Partner A
18 calorie Row
has one minute to finish
the reps. Whatever time is
wodwell.com/wod/foulks
left in the minute is rest
time. While Partner A
completes the reps, “FRANZILLA
Partner B is hanging from a
pull-up bar.
1607 BENCHMARK
WODS
April 17, 2019
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
“HELLER”
3 Rounds for Time 400
meter Sandbag Carry
(70/50 lb)
12 American Kettlebell
Swings (70/53 lb)
29 Burpees
18 Pull-Ups
wodwell.com/wod/heller
“HIGH FIVE”
AMRAP (with a Partner) in
page 34 of 310
wodwell.com/wod/hang-in-there
(ASHEVILLE)”
For Time 21 Front Squats
“HEARTBREAK (135/95 lb)
21 Pull-Ups
KID”
15 Push Presses (135/95
3 Rounds for Time 10 Front lb)
Squats (185/135 lb) 15 Pull-Ups
20 Chest-to-Bar Pull-Ups 9 Thrusters (135/95 lb)
50 Double-Unders 9 Pull-Ups
Front squats should be Use the same bar for the
taken from the ground. entire work-out.
Squat cleaning the first rep
is allowed. Scaling The wodwell.com/wod/franzilla-
weight on the barbell asheville
should be heavier, but
something that athletes
could complete in 1-2 sets “FREDDY
each round. The weight will KRUEGER”
come from the ground, so 21-15-9 Reps for Time
it should be a load that Kettlebell Swings (70/53 lb)
athletes can safely clean. Burpees
In order to get the proper
stimulus, the pull-up and wodwell.com/wod/freddy-krueger
jump rope variations
should be something that
could be completed in no “FREEDOM
more than 4 sets each SAUCE”
round.
Four 3-minute AMRAPs in
wodwell.com/wod/heartbreak-kid 21 minutes AMRAP in 3
minutes
21 Overhead Squats (95/65
“HEATHER lb)
(HEYER)” 21 Over-the-Rower
Burpees
AMRAP in 20 minutes 8 Max-Calorie Row
Pull-Ups
12 Dumbbell Snatches 3 minutes Rest
(50/35 lb) (alternating)
1607 BENCHMARK
WODS
April 17, 2019

15 minutes 8 Power Cleans 17 Wall Ball Shots (20/14 AMRAP in 3 minutes

(105/75 lb), each lb) 18 Overhead Squats
8 Overhead Presses (115/80 lb)
(105/75 lb), each wodwell.com/wod/heather-2 18 Over-the-Rower
10 High-Five Push-Ups Burpees
Max-Calorie Row
Partner A does the power “HERCULES
cleans while Partner B COMPLEX” 3 minutes Rest
completes the overhead
21-15-9 Reps for Time
presses. Partners must AMRAP in 3 minutes
Deficit Strict Handstand
wait for each other to 15 Overhead Squats
Push-Ups
complete their 8 reps (135/95 lb)
Push-Ups
before they alternate 15 Over-the-Rower
Strict Presses (50/35 kg)
exercises. Once both Burpees
partners finish 8 reps of wodwell.com/wod/hercules- Max-Calorie Row
each, do 10 high-five complex
pushups together. That’s 3 minutes Rest
one round.
“HITMAN” AMRAP in 3 minutes
wodwell.com/wod/high-five 12 Overhead Squats
3 Rounds For Time 10 Back
Squats (225/155 lb) (155/105 lb)
400 meter Run 12 Over-the-Rower
“HOPE” Burpees
3 Rounds For Total Reps in Barbell must be pulled Max-Calorie Row
17 minutes 1 minute from the floor; cannot be
Burpees on a rack. Scale as needed. wodwell.com/wod/freedom-sauce
1 minute Power Snatch
(75/55 lb) wodwell.com/wod/hitman
1 minute Box Jump (24/20 “FRONING’S
in) WEDDING DAY”
1 minute Thruster (75/55 “HOPE FOR 6 Rounds for Time 3 Squat
lb) KENYA” Snatches (185/135 lb)
1 minute Chest-to-Bar Pull- 6 Overhead Squats
AMRAP in 12 minutes 50
Ups (185/135 lb)
Air Squats
1 minute Rest 9 Chest-to-Bar Pull-Ups
30 Push-Ups
Athlete moves from among 15 Pull-Ups
wodwell.com/wod/wedding-day
five stations after a minute
wodwell.com/wod/hope-for-kenya
each. After the five-minute
round a one-minute break

page 35 of 310
1607 BENCHMARK
WODS
April 17, 2019
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
round, and see how many
rounds you can get in 20
minutes).
wodwell.com/wod/hulk-hogan
page 36 of 310
“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
“ICON 3”
For Time 12 Front Squats
(225/155 lb)
9 Clean-and-Jerks (225/155
lb)
6 Snatches (225/155 lb)
wodwell.com/wod/icon-3
“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
“GAME PLAN”
Every 2 Minutes in 10
minutes 1 Hang Squat
Snatch
2 Overhead Squats
Work up to a max weight
Athlete is allowed up to 2
attempts at each weight.
wodwell.com/wod/game-plan
“GAUCHO”
For Time 60 Box Jumps
(60/50 cm)
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
“GERRY’S
LADDER”
AMRAP (with a Partner) in
15 minutes 20 Deadlifts
(275/185 lb)
40 Power Cleans (185/135
lb)
60 Wall Ball Shots (20/14
lb)
80 American Kettlebell
1607 BENCHMARK
WODS
April 17, 2019

“ICON 2” sled push, then as many Swings (70/53 lb)

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
TERRIBLE”
5 Rounds For Time 90
Seconds Jump Rope
50-40-30-20-10 Reps of:
Lunges
Push-Ups
Sit-Ups
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
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
100 Double-Unders
If you complete the
ascending ladder, repeat in
reverse
One Partner can work at a
time. Split up work as you
wish. On a 15 Minute Clock
climb up the ladder to
complete the 100 Double
Unders - then retreat back
down the ladder KB
Swings, WBs, PCs, DLs - if
you have enough time
start climbing back up
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.

page 37 of 310
1607 BENCHMARK
WODS
April 17, 2019
Start each round with 90
seconds of jump rope
(singles), then round one
do 50 reps of each of the
other movements. Do 90
seconds of jump rope
again to start round two,
then do 40 reps of each of
the other movements, etc.
wodwell.com/wod/ivan-terrible
“JASON AND
LANDEN”
4 Rounds for Time (with a
Partner) 376 meter Run
(together)
39 American Kettlebell
Swing (55/35 lb)
34 Burpee Box Jump Overs
(30/24 in)
One partner works at a
time, except for the run
which must be done
together.
wodwell.com/wod/jason-and-
landen
“JERRY
SWINGER”
For Time 30 Wall Ball Shots
(20/14 lb)
30 Kettlebell swings (2/1.5
pood)
60 Box Jumps (24/20 in)
page 38 of 310
Reduce the load so you
“JEREMY” can perform multiple reps
21-15-9 Reps For Time unbroken and complete all
Overhead Squats (95/65 the reps in less than 5
lb) minutes. Athletes less
Burpees familiar with Olympic lifting
should take time to drill
wodwell.com/wod/jeremy the mechanics of each
movement and reduce the
load drastically.
“JOHN Intermediate Option 30
STEVENOT” clean and jerks for time
Four 7-Minute AMRAPs in (Men: 115 lb / Women: 75
lb) Beginner Option 30
34 minutes From 0:00-
7:00, 2 Rounds of: clean and jerks for time
13 Overhead Squats (95/65 (Men: 75 lb / Women: 55
lb) lb)
13 Toes-to-Bars
wodwell.com/wod/grace
Remaining Time:
Max Snatches (95/65 lb)
“GUT BUSTER”
2 minutes Rest
For Time 150 Sit-Ups
From 9:00-16:00, 2 Rounds 1000 meter Row
of: 150 Sit-Ups
13 Front Squats (95/65 lb)
wodwell.com/wod/gut-buster
13 Pull-Ups
Remaining Time:
Max Cleans (95/65 lb)
“HARRIET”
2 minutes Rest 8 Rounds for Reps in 4
minutes 20 seconds of
Mountain Climbers (2-
From 18:00-25:00, 2
Rounds of: count)
7 Bar Muscle-Ups 10 second Sprint
13 Burpees
Remaining Time: Use a Tabata / interval
Max Snatches (135/85 lb) timer (20 second / 10
second intervals, for 8
rounds - with no rest
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 39 of 310
2 minutes Rest between rounds). Score is
total number of mountain
From 27:00-34:00, 2 climbers completed. For
Rounds of: the 10-second Sprint the
28 Push-Ups athlete should run in any
28 calorie Row direction (either around a
Remaining Time: track or back-and-forth
Max Cleans (135/85 lb) shuttle sprints) until it's
time for the next round of
wodwell.com/wod/john-stevenot Mountain Climbers. For
each 20-second period of
work the athlete should
“JONESWORTHY drop in place and start the
” Mountain Climbers again.
For Time 80 Air Squats
wodwell.com/wod/harriet
40 Kettlebell Swings (1.5/1
pood)
20 Pull-Ups
“HEARTBREAKE
64 Air Squats
32 Kettlebell Swings (1.5/1 R, DREAM
pood) MAKER”
16 Pull-Ups Ascending Ladder in 10
50 Air Squats minutes 2 Wall Ball Shots
25 Kettlebell Swings (1.5/1 (20/14 lb) - Partner 1
pood) 2 Synchronized Burpees
12 Pull-Ups 2 Wall Ball Shots (20/14 lb)
32 Air Squats - Partner 2
16 Kettlebell Swings (1.5/1 2 Synchronized Burpees
pood) 4 Wall Ball Shots (20/14 lb)
8 Pull-Ups - Partner 1
16 Air Squats 4 Synchronized Burpees
8 Kettlebell Swings (1.5/1 4 Wall Ball Shots (20/14 lb)
pood) - Partner 2
4 Pull-Ups 4 Synchronized Burpees
8 Air Squats 6 Wall Ball Shots (20/14 lb)
4 Kettlebell Swings (1.5/1 - Partner 1
pood) 6 Synchronized Burpees
2 Pull-Ups 6 Wall Ball Shots (20/14 lb)
- Partner 2
1607 BENCHMARK
WODS
April 17, 2019
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)
19 Box Jumps (24/20 in)
11 Burpees
wodwell.com/wod/k9-chucky
“KENT”
AMRAP in 28 minutes 15
Russian Kettlebell Swings
page 40 of 310
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
completed. If athlete does
not finish score is number
of rounds and reps
completed.
wodwell.com/wod/kalsu
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
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
1607 BENCHMARK
WODS
April 17, 2019
(70/53 lb)
20 Box Jumps (24/20 in)
25 Dumbbell Hang Squat
Cleans (50's/35's lb)
30 Burpees
From 12:00-13:00, Rest in
silence
On a 28-minute clock,
perform as many
repetitions as possible of
the kettlebell swings, box
jumps, hang squat cleans,
and burpees. At the 12:00
mark rest for one minute.
At 13:00, resume the
workout where you left off
and continue until 28:00.
Score is total rounds and
repetitions completed.
wodwell.com/wod/kent
“KILINO JO”
For Time (in a Team of 3):
Buy In:
1997 meter Row
Then, 4 Rounds of:
16 Deadball Over Bar
(chest height) (50/35 kg)
13 Rope Climbs
29 Deadball Bear Hug
Squats
24 Clean & Jerks (60/40kg)
Cash Out:
2017 m Deadball March*
page 41 of 310
wodwell.com/wod/heinz-57
“KETTLE BEAR
20”
2 Rounds for Time 20 “HEY BUDDY”
Kettlebell Sumo Deadlift
For Time Buy-In:
High Pulls (24/16 kg)
250 meter Run
20 Double-Unders
20 Single-Arm Overhead
Then, 5 Rounds of:
Walking Lunges (24/16 kg)
10 Lunges
20 Double-Unders
10 Air Squats
20 Alternating Kettlebell
10 Sit-Ups
Snatches (24/16)
8 Burpees
20 Double-Unders
20 Kettlebell Clean-and-
Cash-Out:
Presses (24/16 kg)
250 meter Run
20 Double-Unders
20 Kettlebell Swings (24/16 wodwell.com/wod/hey-buddy
kg)
20 Double-Unders
“HOOCH”
Use a single kettlebell
throughout the workout. 5 Rounds for Time 11
For the snatches, alternate Deadlifts (275/205 lb)
arms each rep. For the 14 Single Arm Dumbbell
lunges and clean-and- Thrusters (50/35 lb)
presses complete 10 per
arm per round. Every 2 minutes:
150 foot Sled Push
wodwell.com/wod/kettle-bear-20
Time Cap: 20 minutes
wodwell.com/wod/hooch
“KING KONG”
3 Rounds For Time 1
Deadlift (455/320 lb) “HOTEL HELL”
2 Muscle-Ups
3 Squat Cleans (250/175 For Time 100 Dumbbell
Hang Clean Thrusters
lb)
4 Handstand Push Ups (2x35/25 lb)
5 Burpees to start, and at
wodwell.com/wod/king-kong
1607 BENCHMARK
WODS
April 17, 2019
*Carry 2 Deadballs per
team:
Males: 1 x 40kg and 1 x
20kg
Females: 1 x 30kg and 1 x
20kg
Complete the row, then the
4-round portion of the
workout, then the deadball
march. For the deadball
march, rotate deadballs
among team members
until the 2017 meter
distance is completed. If a
deadball is dropped at any
point, for any reason, all
team members complete
10 push-up penalty (each)
before carrying on.
wodwell.com/wod/kilino-jo
“L.A.G.”
19 Rounds for Time (with a
Partner) 2 Legless Rope
Climbs
6 Kettlebell Swings (2/1.5
pood)
16 GHD Sit-Ups
One partner works while
the other rests. Partition
the work as needed.
wodwell.com/wod/l-a-g
page 42 of 310
“LANDON”
AMRAP in 30 minutes 800
meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105
lb)
2 Bar Muscle-Ups
wodwell.com/wod/landon
“LEGLESS”
For Time 27 Thrusters
(95/65 lb)
4 Legless Rope Climbs (15
ft)
21 Thrusters (95/65 lb)
3 Legless Rope Climbs (15
ft)
15 Thrusters (95/65 lb)
2 Legless Rope Climbs (15
ft)
9 Thrusters (95/65 lb)
1 Legless Rope Climb (15
ft)
wodwell.com/wod/legless
“LINCHPIN TEST
1”
For Time 400 meter Run
21-15-9 Reps of:
Thrusters (75/55 lbs)
Pull-Ups
400 meter Run
the top of each minute
Start with 5 burpees. Then
complete as many hang
squat clean thrusters (aka:
"hang clusters") as
possible until the minute is
up. Repeat until 100 total
are completed. If athlete
does not finish score is
number of rounds and reps
completed.
wodwell.com/wod/hotel-hell
“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
1607 BENCHMARK
WODS
April 17, 2019

“LAURA MAYES” 21-15-9 Reps of: “ICON 7”

Thrusters (75/55 lbs)
4 Rounds for Time 40 4 Rounds for Time 20/17
Pull-Ups
Double-Unders cal Row
12 Shoulder-to-Overheads 15 meter Handstand Walk
400 meter run
(135/95 lb) 10 Shoulder-to-Overheads
12 Back Squats (135/95 lb) (165/110 lb)
wodwell.com/wod/linchpin-test-1
12 Burpees
wodwell.com/wod/icon-7
wodwell.com/wod/laura-mayes
“LINCHPIN TEST
12” “IT’S A TRAP!”
“LIFT UP LUKE” For Time 400 meter Run For Time 100 Burpees
AMRAP in 5 minutes 4 15 Clean-and-Jerks (135/95
Power Cleans (155/105 lb) lb) 200 meter Run to start,
24 Double-Unders 3 Rope Climbs (15 ft) then again every 2 minutes
10 Pull-Ups
400 meter Run The workout begins with a
aka: "Luke" for "Lift Up 12 Clean-and-Jerks (135/95 200 meter run. Then
Autism" lb) perform burpees until the
2 Rope Climbs 2:00 mark and run another
wodwell.com/wod/lift-luke 200 meters. So, athletes
400 meter run will run on minutes: 0, 2, 4,
9 Clean-and-Jerks (135/95 6, etc. and perform
“LINCHPIN TEST lb) burpees in the remaining
11” 1 Rope Climb time until the next 2
For Time 7 Squat Snatch minute mark is
wodwell.com/wod/linchpin-test- reached...until 100 burpees
(185/135 lb) 12
11 Muscle-ups are completed.
100 Double-Unders
wodwell.com/wod/its-a-trap
11 Muscle-Ups “LINCHPIN TEST
7 Squat Snatch (185/135
4”
lb)
2 Rounds for Time 18 “JAKE’S WOD”
wodwell.com/wod/linchpin-test- calorie Row For Time (in teams of 3)
11 15 Thrusters (95/65 lb) Cash-In:
12 Chest-to-Bar Pull-Ups 1997 meter Row

“LINCHPIN TEST wodwell.com/wod/linchpin-test-4 Then, 20 Rounds of:

7 Shoulder-to-Overheads

page 43 of 310
1607 BENCHMARK
WODS
April 17, 2019

3” (80/60 lb)
“LINCHPIN TEST 10 Power Cleans (80/60 lb)
3 Rounds for Time 21 Wall
7” 28 Double-Unders
Balls (20/14 lb)
4 Rounds for Time 4 Power 5 Rope Climbs
14 Handstand Push-Ups
7 Deadlifts (315/205 lb) Cleans (205/145 lb)
4 Front Squats (205/145 lb) Cash-Out:
wodwell.com/wod/linchpin-test-3 4 Shoulder to Overhead 2018 meter Row
(205/145 lb)
Partition the work as
needed among the three
“LINCHPIN TEST wodwell.com/wod/linchpin-test-7
team members.
6”
4 Rounds for Time 21 Wall “LINDSAY” wodwell.com/wod/jakes-wod
Balls (20/14 lb)
For Time 24 calorie Row
18 Pull-Ups
24 Box Jumps/Box Step “JERRY ‘THE
15 Kettlebell Swings (1.5/1
Ups
pood)
24 Push-Ups
BAWZ’ RAY”
12 Handstand Push-ups
24 Snatches (75/55 lb) For Time 25 Burpees
24 Pull-Ups 52 Overhead Walking
wodwell.com/wod/linchpin-test-6
24 Burpees Lunges (45/25 lb Plate)
24 Thrusters (75/55 lb) 25 Burpees
24 Air Squats 52 Toes-to-Bars
“LINCHPIN TEST
24 AbMat Sit-Ups 25 Burpees
9” 52 calorie Air Bike
24 Clean-and-Jerks (75/55
5 Rounds for Time 50 foot lb) 25 Burpees
Handstand Walk 2 x 400 meter Run 52 Kettlebell Swings
5 Squat Cleans (225/155 24 Walking Lunges 25 Burpees
lb) 24 Push Presses (75/55 lb) 52 GHD Sit-Ups
24 Kettlebell Swings (53/35
wodwell.com/wod/linchpin-test-9 lb) wodwell.com/wod/jerry-bawz-ray

24 Front Squats (75/55 lb)

24 Toes-to-Bars/Knee
“LOLA” Raises “JOHNNY”
5 Rounds For Time 30 24 Overhead Squats 3 Rounds for Time (with a
Double Unders 24 Ring Dips Partner) Buy-In:
20 Knees-to-Elbows 24 Wall Ball Shots (20/14 600 meter Run
10 Handstand Push-Ups lb)
24 Double Unders 19 calorie Row (each)
wodwell.com/wod/lola 24 Handstand Push-Ups 87 Erg Jump Overs

page 44 of 310
1607 BENCHMARK
WODS
April 17, 2019

24 Kettlebell Snatches 7 Rope Climbs

“LOVELACE” (53/35 lb) (alternating)
For Time 5 mile run 24 Deadlifts (75/55 lb) Cash-Out:
6 minute Plank Hold 24 Hang Squat Cleans 600 meter Run
(cumulative) (75/55 lb) 1 Random Act of Kindness*
20 Burpee Pull-Ups
160 Walking Lunges Movements may be done Time Cap: 3 months
64 Push-Ups in any order. 24 reps must
64 Sit-Ups be completed before An 'Erg Jump Over' is a
proceeding to the next jump over the rower (aka:
wodwell.com/wod/lovelace movement. ergometer). Random Act
of Kindness standards: 1.
wodwell.com/wod/lindsay Someone/people you don’t
“LUCA” know today 2. No benefit
For Time 100 Wall Ball to you (other than you
Shots (20/14 lb)
“LOOP, SWOOP, feeling good for what you
25 Burpees PULL AND did) 3. Makes at least one
100 Lunges PUSH” person’s life easier for a
25 Burpees minute, an hour, a day, or
AMRAP in 10 minutes 1
100 Hand Release Push- more
mile Run
Ups Max Clean and Jerks wodwell.com/wod/johnny
25 Burpees (165/105 lb)
100 Air Squats
25 Burpees Your score is your total “JONNY BOI”
accumulated Clean & Jerks.
wodwell.com/wod/luca
There is no separate score For Time 50 Sit-Ups
for the run. 21 Strict Pull-Ups
21 Push Press (95/65 lb)
“LUCKY 13” wodwell.com/wod/loop-swoop- 400 meter Run
3 Rounds for Time 13 pull-push 15 Strict Pull-Ups
Push-Ups 15 Push Press (115/85 lb)
13 Sit-Ups 800 meter Run
13 Box Jumps (20 in) “LOWRY” 9 Strict Pull-Ups
13 Kettlebell Swings (1.5 For Time Buy-in: 1 mile 9 Push Press (135/105 lb)
pood) Run 1 Mile Run
13 Push Presses (45 lb) 50 Sit-Ups
13 Walking Lunges (each Then, 3 Rounds of:
wodwell.com/wod/jonny-boi
leg) 11 Clusters (135/95 lb)
13 Mountain Climbers 24 Box Jumps (24/20 in)
13 Knees-to-Elbows 23 AbMat Sit-Ups

page 45 of 310
1607 BENCHMARK
WODS
April 17, 2019
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees
wodwell.com/wod/lucky-13
“MACHO MAN”
EMOM for as Long as
Possible 3 Power Cleans
(185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)
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/macho-man
“MAMBA”
AMRAP in 18 minutes 5
Ring Muscle-Ups
8 Power Cleans (185/125
lb)
24 Box Jumps (30/24 in)
wodwell.com/wod/mamba
page 46 of 310
Cash-out: 2012 meter Row
A cluster is a clean plus a
thruster. Each repetition
starts with the barbell on
the ground. See: Cluster
Demo
wodwell.com/wod/lowry
“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
“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
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
1607 BENCHMARK
WODS
April 17, 2019

“MARATHON
MONDAY”
5 Rounds for Time 4 Squat
Clean-and-Jerks (185/135
lb)
15 Chest-to-Bar Pull-ups
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
wodwell.com/wod/maddie 35 Burpees
35 Hang Power Cleans
(115/75 lb)
“MANCHESTER” 35 Push Press (115/75 lb)
AMRAP in 22 minutes 22 35 Kettlebell Swings (53/35
Power Cleans (60/40 kg) lb)
5 Burpee Muscle-Ups 35 Sit-Ups
17 Box Jump Overs (24/20 35 Pull-Ups
in)
200 meter Run wodwell.com/wod/karen-johnny
wodwell.com/wod/manchester
“KIANA”
4 Rounds for Time 2 Squat
“MARIE” Cleans (185/125 lb)
AMRAP in 17 minutes 26 15 Push-Ups
Air Squats 99 Double-Unders
7 Sumo Deadlifts (80/55 12 Sit-Ups
kg) 23 Deadlifts (185/125 lb)
17 Burpees Over the Bar 13 Box Jumps
wodwell.com/wod/marie wodwell.com/wod/kiana

“MARTIN “KORTZ”
LUTHER KING, For Time 101 Back Squats
“MARTIN”
JR.” (135/95 lb)
For Time 800 meter Run 101 Lunges (135/95 lb)
2 Rounds for Time 19 Wall
101 Box Jumps (24/20 in)
Then 8 Rounds of: Ball Shots (20/14 lb)
2015 meter Row
8 Push-Ups 29 Strict Pull-Ups
8 Pull-Ups 39 calorie Row Athlete may take the
8 Air Squats 19 Man Makers (2 x 25/20 barbell from a weight rack.
lb dumbbells) Scaling:
Then: 68 Toes-Through-Rings
800 meter Run 101 Back Squats (no
Time Cap: 34 minutes weight) 101 Lunges (no
wodwell.com/wod/martin weight) 101 Box Step-
wodwell.com/wod/martin-luther-
Ups (24/20 in) 1500
king-jr
meter Row

page 47 of 310
1607 BENCHMARK
WODS
April 17, 2019

“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
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
“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
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
wodwell.com/wod/kortz
“LAST ASCENT”
5-10-15 Rounds for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)
wodwell.com/wod/last-ascent
“LEPRECHAUN”
3 Rounds for Time 17 Push
Presses (95/65 lb)
20 Bar-Facing Burpees
16 Power Snatches (95/65
lb)
400 meter Run
(backwards)
wodwell.com/wod/leprechaun
“LINCHPIN TEST
10”
5 Rounds for Time 15 Wall
Balls (20/14 lb)
15 Power Cleans (95/65 lb)
wodwell.com/wod/linchpin-test-
10
“LINCHPIN TEST
2”
3 Rounds for Time 5
Muscle-Ups
10 Squat Cleans (135/95
lb)

page 48 of 310
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/mcflurry Athlete may use a weight 20 Box Jumps (24/20 in)

“MIAGI”
For Time 50 Deadlifts
(135/95 lbs)
50 Double Kettlebell
Swings (24/16 kg)
50 Push-Ups
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
rack. Perform max back
squats in 20 seconds, then wodwell.com/wod/linchpin-test-2
rest for 10 seconds. Repeat
until 100 back squats are
completed. “LINCHPIN TEST
5”
wodwell.com/wod/michelle
For Time 20 Back Squats
(225/155 lb)
2 mile Run
“MLK”
20 Back Squats (225/155
For Time, with a Single lb)
Kettlebell (53/35 lb) 15
Turkish Get-Ups Take barbell from a rack
(alternating)
wodwell.com/wod/linchpin-test-5
Then, 1 Round of:
19 Pike Push-Ups (24/20 in
box) “LINCHPIN TEST
29 Burpees 8”
3 Rounds for Time 21
Then 2 Rounds of:
Deadlifts (185/135 lb)
19 Kettlebell Swings
7 Overhead Squats
55 Hollow Rocks
(185/135 lb)
Then, 1 Round of: Use one barbell, no rack
19 Goblet Squats
63 Mountain Climbers wodwell.com/wod/linchpin-test-8

Then, 2 Rounds of:

“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
19 Kettlebell Swings
86 Air Squats
Finally, 3 Rounds of:
35 Sumo Deadlift High-
Pulls
39 Lying Toe Touches
(alternating)
Perform the entire workout
“LIQUID
COCAINE”
5 Rounds for Time 5 Clean-
and-Jerks (155/105 lb)
10 Chest-to-Bar Pull-Ups
wodwell.com/wod/liquid-cocaine

page 49 of 310
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 50 of 310
with a single kettlebell for
use in each weighted “LOS”
movement (kettle bell in 21 minutes From 0:00-
swings, goblet squats, 15:00:
mountain climbers, sumo AMRAP in 15 minutes
deadlift high-pulls). 5 Hang Cleans (95/65 lb)
18 Double-Unders
wodwell.com/wod/mlk 20 seconds Rest
Then, from 15:00-21:00:
“MODIFIED 1 Rep Max Clean-and-Jerk
CINDY”
wodwell.com/wod/los
10 Rounds For Time 1-2-3-
4-5-6-7-8-9-10 Clean-and-
Jerks (155/105 lb)
“LP 450”
5 Pull-Ups
10 Push-Ups For Time 100 Double-
Unders
15 Air Squats
10 Chest-to-Bars
Perform one clean-and-jerk 20 Toes-to-Bars
followed by round of 30 Deadlifts (155/105 lbs)
"Cindy" (5 pull-ups, 10 40 Push-Ups
push-ups, 15 air squats) 50 AbMat Sit-Ups
followed by 2 clean-and- 40 Burpees
jerks. Repeat, adding 30 Box Jumps
another clean-and-jerk 20 Push Press (155/105
lbs)
each round.
10 Power Cleans (155/105
wodwell.com/wod/modified-cindy lbs)
100 Double-Unders
“MOVES LIKE wodwell.com/wod/lp-450
JAGGER”
AMRAP With a Partner in
“LUCK OF THE
10 minutes Partner 1:
10 Hand Release Deadlifts
LEPRECHAUN”
(225/155 lb) 4 Rounds for Time 10 Wall
Ball Shots (20/14 lb)
10 Box Jumps (30/24 in)
15 Burpees
1607 BENCHMARK
WODS
April 17, 2019
“MYERS”
For Time 21 Ring Muscle-
Ups
21 Clean-and-Jerks
(315/225 lb)
21 Ring Muscle-Ups
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
page 51 of 310
Partner 2: 20 Kettlebell Swings (1.5/1
Kettlebell Hold in Bottom of pood)
Squat (53/35 lb) 25 Double-Unders
Alternate each round. wodwell.com/wod/luck-of-the-
leprechaun
Buy-In: 50 Goblet Lunges
(53/35 lb)
“MABRY
For the buy-in one partner MEDLEY”
must work at a time. 3 Rounds for Time 4/2
Partition the work between Handstand Push-Ups
partners as needed. Team 8/6 Ground-to-Overheads
must complete 50 total (135/95 lb)
lunges. While partner 1 is 12/10 Burpees
working to complete a full
round of deadlifts and box wodwell.com/wod/mabry-medley
jumps, partner 2 is holding
a kettlebell in the bottom
of the squat. Partner 1 “MAKIMBA”
cannot begin deadlifts until
15-10-5 Reps for Time
partner 2 is in the bottom
Dumbbell Thrusters (10 lb)
of the squat. After partner
Air Squats
1 completes 10 deadlifts
Burpees
and 10 box jumps, partners
switch positions. Partner 1 wodwell.com/wod/makimba
must pass the kettlebell to
partner 2. Hand release
deadlifts require that the “MARATHON”
hands be released from the
2 Rounds for Time 400
barbell at the bottom of
meter Run
the lift when the bumpers
26 Hand Release Push-ups
have touched the
400 meter Run
floor. Bars must not be
26 Kettlebell Swings (53/35
dropped from the waist. A
lb)
complete rep occurs when
400 meter Run
the bar is lifted from the
26 Sit-ups
floor using both hands, the
400 meter Run
athlete has demonstrated
26 Deadlifts (75/55 lb)
full hip extension and
1607 BENCHMARK
WODS
April 17, 2019
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
“OH NO CURTIS
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)
200 meter Dumbbell
Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans
(50/40 lb)
200 meter Plate Run
(45/35 lb)
40 Plate Burpees (45/35 lb)
page 52 of 310
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
“NAPALM”
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
“NONA”
For Time Buy-In:
500 meter Row
Then, 30-20-10 reps of:
Hang Power Cleans (95/65
lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)
Understanding that this is
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
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
1607 BENCHMARK
WODS
April 17, 2019
200 meter Dumbbell
Farmer Carry (50/40 lb)
40 Slam Ball Over the Wire
(40/30 lb, 9/8 ft)
200 meter Plate Run
(45/35 lb)
40 Strict Pull-Ups
With a running clock,
complete all five sections
of the workout. If you have
access to a beach, do the
workout in the sand. For
"Slam Ball Over the Wire"
athlete may use a wire,
rope, bar or any other
obstacle to throw the slam
ball over (the movement is
similar to a Wall Ball Shot,
but the ball must land on
the other side).
wodwell.com/wod/operation-
overlord
“PAINSTORM X”
For time 200 meter
Farmers Walk
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch
(45/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5
pood/1 pood)
50 Bear Complex (45/35 lb)
page 53 of 310
Pull-Ups
Kettlebell Swings (24/16 “MARK 35”
kg) 7 Rounds For Time 5 Bench
Burpees Press (225/155 lb)
5 Power Cleans (225/155
wodwell.com/wod/nona lb)
35 Double-Unders
“OLAF” wodwell.com/wod/mark-35
5 Rounds for Time 5 Squat
Cleans (155/105 lb)
25 Pushups “MARY
ELIZABETH”
wodwell.com/wod/olaf
21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups
“OPEX LACTIC Air Bike (calories)
TEST” Wall Ball Shots (20/14 lb)
3 Rounds at Max Effort 250 Pull-Ups
meter Row
Perform 21 reps of each
10 Kettlebell Swings (70/56
movement, then 15 reps of
lb)
10 Burpees each, then 9 of each.
10 Kettlebell Swings (70/56
wodwell.com/wod/mary-elizabeth
lb)
10 Burpees
10 Kettlebell Swings (70/56
lb)
“MATTHEW
250 meter Row SHEPARD”
12 minutes Rest 10 Rounds for Time 12
Front Squats (135/95 lb)
Full effort on each round. 9 Weighted Pull-Ups (35/25
Rest 12 minutes between lb)
each. Time all three 8 Handstand Push-Ups
rounds.
wodwell.com/wod/matthew-
wodwell.com/wod/opt- shepard
repeatability-test
1607 BENCHMARK
WODS
April 17, 2019

200 meter Waiter Walk “MEL”

25 Muscle-Ups “PAINSTORM
25 Handstand Push-Ups XI”
For Time 100 meter Run
Pick your own weights for 10 Muscle-Ups
the carries (Farmers Walk, 200 meter Run
Sandbag Carry, Suitcase 20 Handstand Push-Ups
Walk, Waiter Walk); if 300 meter Run
you're looking for an Rx 30 Overhead Squats (45/35
weight consider 53/36 lb lb bar)
ketlebells. One Bear 400 meter Run
Complex consists of 1 40 Sumo Deadlift High Pull
Power Clean, 1 Front (45/35 lb bar)
Squat, 1 Push Press, 1 500 meter Run
Back Squat, 1 Push Press - 50 Pull-Ups
unbroken. 600 meter Run
60 Push-Ups
wodwell.com/wod/painstorm-x
700 meter Run
70 Kettlebell Swings (1/.75
pood)
“PAINSTORM
800 meter Run
XIX” 80 Burpees
AMRAP in 40 minutes 5 900 meter Run
Deadlifts (70/50 lb) 90 Thrusters (45/35 lb bar)
5 Hang Power Cleans 1,000 meter Run
(70/50 lb) 100 Air Squats
5 Front Squats (70/50 lb)
5 Push Presses (70/50 lb) wodwell.com/wod/painstorm-xi
5 Back Squats (70/50 lb)
wodwell.com/wod/painstorm-xix “PAINSTORM
XV”
7 Rounds for Time 10 Man
“PAINSTORM
Makers
XXIV” 20 Dumbbell Deadlifts
For Time 100 meter Run 30 Single-Arm Dumbbell
50 Burpees Snatches (15 per side)
200 meter Run 40 Single-Arm Overhead
100 Push-Ups Lunges (20 per side)
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
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

page 54 of 310
1607 BENCHMARK
WODS
April 17, 2019

300 meter Run 50 Dumbbell Swings “MONTCON

150 Lunges
REMEMBRANCE
400 meter Run Use one pair of dumbbells
200 Air Squats throughout (pick your own DAY”
300 meter Run weight) AMRAP in 19 minutes 18
150 Lunges seconds 11 Box Jumps
200 meter Run This workout was originally 11 Dumbbell Swings
100 Push-Ups intended to be a "choose 11 Lunges (alternating
100 meter Run your own weight" legs)
50 Burpees adventure. If you're looking
for an Rx weight consider Complete as many rounds
wodwell.com/wod/painstorm-xxiv 35/25 lb. as possible within 19
minutes and 18 seconds.
wodwell.com/wod/painstorm-xv
“PAYTON wodwell.com/wod/montcon-
remembrance-day
SALZMAN”
“PAINSTORM
For Time 10 Muscle-Ups
XXVI”
3 x 200 meter Run “MR. NICK”
94 Air Squats Eight Tabatas in 39
AMRAP (with a Partner) in
22 Jerks (185/135 lb) minutes Tabata Thrusters
18 minutes 5 Squat
22 Bar Over Burpees (95/65 lb)
Snatches (135/95 lb)
22 Hang Power Cleans 1 minute Rest
14 Deadlifts (315/225 lb)
(185/135 lb) Tabata Pull-Ups
5 Bar Muscle-Ups
22 Chest-to-Bar Pull-Ups 1 minute Rest
30 Toes-to-Bars
9 Strict Pull-Ups Tabata Cleans (135/95 lb)
35 ft Handstand Walk
11 Strict Toes-to-Bars 1 minute Rest
1600 meter Run Tabata Ring Dips
Cash Out:
1 minute Rest
1983 meter Run (together)
wodwell.com/wod/payton- Tabata Deadlifts (200/150
salzman lb)
With a partner, partition
1 minute Rest
the work as needed
Tabata Handstand Push-
“POLAR BEAR, I (except the run, which
Ups
partners do together).
SWEAR” 1 minute Rest
5 Rounds for Time 5 Bear Tabata Kettlebell Swings wodwell.com/wod/mr-nick
Complexes (135/95 lb) (1.5/1 pood)
30 ft Dumbbell Bear Walk 1 minute Rest
(2 x 30/20 lb) Tabata Row “NASIRIYAH”
200 meter Run For Time 1 mile Run
Perform 8 different Tabata

page 55 of 310
1607 BENCHMARK
WODS
April 17, 2019

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
“PR FOR PAT”
AMRAP in 20 minutes 6
Power Cleans (185/135 lb)
12 Burpees
14 Toes-to-Bars
50 foot Handstand Walk
wodwell.com/wod/pr-for-pat
“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
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
score is the sum of all 8
Tabata scores.
wodwell.com/wod/painstorm-xxvi
“PEARL
HARBOR
12.7.41”
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
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
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,

page 56 of 310
1607 BENCHMARK
WODS
April 17, 2019
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
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
“ROUSE 410”
For Time 100 Deadlifts
(135/95 lb)
100 Power Cleans (115/85
lb)
page 57 of 310
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-
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
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
“OPTIMUS
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
“PAINSTORM
1607 BENCHMARK
WODS
April 17, 2019

100 Power Snatches (95/65 worked, then head straight XII”

lb) into the next AMRAP.
For Time 400 meter Run
100 Overhead Squats (Work 5 minutes, rest 5
50 Back Squats
(75/55 lb) minutes, work 4 minutes
50 Front Squats
10 Man Makers (2x20/15 rest 4 minutes, etc.)
50 Overhead Squats
kg)
400 meter Run
wodwell.com/wod/probatio
50 Shoulder Presses
Use a single barbell.
50 Push Presses
Athlete must change
“PUKIE 50 Push Jerks
his/her own weight.
400 meter Run
BREWSTER” 50 Hang Power Cleans
wodwell.com/wod/rouse-410
For Time 150 Burpees 50 Hang Power Snatches
400 meter Run
wodwell.com/wod/pukie-brewster
“RYAN
Perform all barbell
MURAMOTO”
movements with an
AMRAP (with a Partner) in “RECOVERY olympic bar only (45/35 lb).
34 minutes 100 Burpee DAY” Run without the bar.
Box Jump-Overs (24/20 in)
3 Rounds, For Calories in
800 meter Run wodwell.com/wod/painstorm-xii
34 minutes 2 minutes Air
100 Wall Ball Shots (30/20
Bike
lb)
2 minutes Rest
800 meter Run
2 minutes Row
“PAINSTORM
200 Double-Unders (100 XXI”
2 minutes Rest
each)
2 minutes SkiErg For time 30 Burpees
800 meter Run
2 minutes Rest 30 Deadlifts
One partner works while 30 Burpees
One calorie equals one rep. 30 Cleans
the other rests. Partition
Score is total calories. 30 Burpees
the work as needed,
except for the run (both 30 Strict Presses
wodwell.com/wod/recovery-day
athletes run together). For 30 Burpees
the double-unders, each 30 Push Presses
partner must complete 100 30 Burpees
“RIP IT FOR 30 Jerks
total.
RUP” 30 Burpees
wodwell.com/wod/ryan- For Time 55 Double-Unders 30 Swings
muramoto 30 Burpees
Then: 30 Sumo Deadlift HIgh-
1-2-3-4-5-6-7-8-9-10 Reps Pulls

page 58 of 310
1607 BENCHMARK
WODS
April 17, 2019
“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
With a running clock
perform all four AMRAPs.
Athlete must perform at
least the same number of
burpees in the last AMRAP
as in the first. Otherwise
penalty is 4x the difference
(for example: 50 burpees
page 59 of 310
of:
Deadlifts (225/155 lb)
Over-the-Bar Burpees
Then, 55 Double-Unders
wodwell.com/wod/rip-it-for-rup
“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
“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
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
30 Burpees
30 Man Makers
Use the same pair of
dumbbells throughout.
Originally the WOD was
designed as "choose your
own weight." If you're
looking for an Rx weight
consider 55/35 lb.
wodwell.com/wod/painstorm-xxi
“PANIC
BREATHING”
For Time (with a Partner)
500-400-300-200-100
meter Row (x2)
Partner Kettlebell Rack
Hold (24/16 kg)
5 Burpee penalty for each
drop of kettlebells
With a running clock rows
will be performed
alternating between
teammates, as time trials
for each distance: 500/500,
400/400, 300/300,
200/200, 100/100. Every
row is to be performed at
maximum intensity while
the other partner "rests"
with two kettlebells in rack
1607 BENCHMARK
WODS
April 17, 2019
in the first AMRAP, but only
45 burpees in the last
AMRAP; penalty is 4x5 =
20 extra burpees). In the
third AMRAP, penalty for
breaking at any time
during the cleans, front
squats and clean-and-jerks
is 10 push-ups. Penalty
reps do not count toward
the total score.
wodwell.com/wod/sangre-1-4
“SCHLITZ”
4 Rounds for Time 400
meter Run
4 Muscle-Ups
40 Double-Unders
wodwell.com/wod/schlitz
“SERENE”
For Time 1,000 meter Row
Then 4 Rounds of:
8 Front Squats (185/135 lb)
4 Shoulder-to-Overhead
(185/135 lb)
15 Pull-Ups
Then:
43 Burpees
1 mile Run
wodwell.com/wod/serene
page 60 of 310
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
20 Toes-to-Bars
30 Deadlifts (185/135 lb)
100 Double-Unders
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (185/135 lb)
wodwell.com/wod/seven-deadly-
sins
“SNANCY”
5 Rounds for Time 3 Squat
Snatches (100/75 lb)
15 Overhead Squats
(100/75 lb)
400 meter Run
Barbell movements are
position. The "resting"
partner will rack the bells
at the beginning of their
partner’s row and will
unrack them at the end of
the row. Unracking of
kettlebells before the end
of the row results in a 5
synchronized burpee
penalty for every offense,
to be paid at the end of the
workout.
wodwell.com/wod/panic-
breathing
“PILCHUCK”
6 Rounds For Time 10
Front Squats (225/155 lb)
24 Kettlebell Swings (2/1.5
pood)
14 Burpee Box Jump Overs
(24/20 in)
wodwell.com/wod/pilchuck
“POWER UP 4
MITO”
AMRAP in 20 minutes 20
Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead
(60/40 kg)
20 Kettlebell Swings (32/24
kg)
20 Hand-Release Push-Ups
20 Sit-Ups
5 Burpees at the top of
1607 BENCHMARK
WODS
April 17, 2019
“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,
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
page 61 of 310
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
“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:
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
“PROVE IT”
For Time Buy-In:
400 meter Run
1-2-3-4-5-6-7-8-9-10 reps
of:
Muscle-Ups
Snatches (135/95 lb)
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 62 of 310
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,
AND UPSIDE-
DOWN FRAN”
For Time 1200 meter Run
9 Pull-Ups
9 Thrusters (95/65 lb)
800 meter Run
15 Pull-Ups
15 Thrusters (95/65 lb)
400 meter Run
21 Pull-Ups
21 Thrusters (95/65 lb)
(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
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
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/strung-
“SPLIT backwards-upside-fran “RUN AND GET
CHIPPER” FRAN”
For Time 21 Weighted For Time 400 meter Run
“SWOLE-TEL”
Pistols (65/45 lb dumbbell) 21 Thrusters (40/30 kg)
15 Clean-and-Jerks Four Parts in 12 minutes 21 Pull-Ups
(185/135 lb) EMOM 3 minutes:
9 Muscle-Ups 15 Dumbbell Rows (2x30 400 meter Run
lb) 15 Thrusters (40/30 kg)
15 minutes Rest 10 Push-Ups 15 Pull-Ups

Then, For Time: EMOM 3 minutes: 400 meter Run

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
“STANLEY”
For Time 50 Deadlifts
(Bodyweight)
50 Incline Push-Ups (24/20
in)
50 Box Jumps (24/20 in)
1 mile Run
10 Dumbbell Rows (2x40 9 Thrusters (40/30 kg)
lb) 9 Pull-Ups
10 Push-Ups
wodwell.com/wod/run-get-fran
EMOM 3 minutes:
5 Dumbbell Rows (2x45 lb)
10 Push-Ups “SAN FRAN
CRIPPLER”
Then, AMRAP in 3 minutes:
Dumbbell Rows (2x30 lb) For Time 30 Back Squats
(bodyweight)
Perform the entire workout 1,000 meter Row
with a running clock. No
rest between sections. Back squats are from a
rack
Score is total number of
dumbbell rows completed
wodwell.com/wod/san-fran-
in the final 3-minute crippler
AMRAP section of the
workout.
“SAVED BY THE
wodwell.com/wod/swole-tel
BARBELL”
3 Rounds for Max Reps in
“TABATA 17 minutes 1 minute
SOMETHING Burpees
1 minute Wall Ball Shots
ELSE”
(20/14 lb)
With a Running Clock in 16 1 minute Deadlifts (115/75

page 63 of 310
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 64 of 310
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
“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
lb)
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 65 of 310
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
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
“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
“SHE’S THE
SCHMITT”
For Time Buy-In: 31 calorie
Row
Then,
31 Dumbbell Curls
(2x45/25 lb)
31 Sit-Ups
31 Dumbbell Floor Presses
(2x45/25 lb)
31 Walking Lunges
31 Dumbbell Deadlifts
(2x45/25 lb)
31 Push-Ups
31 Dumbbell Goblet Squats
(2x45/25 lb)
31 Double-Unders
4 Burpees at the top of
each minute (starting after
the row)
Starting after the row buy-
in, perform 4 burpees at
the top of each minute. If
the row is completed in
1:01, do the first four
burpees at 2:00. Do the
1607 BENCHMARK
WODS
April 17, 2019

puts the medicine ball dumbbell curls left/right

“TABATA FIGHT down at any time after together (not alternating).
GONE BAD” starting the push-presses
Five Tabatas in 20 minutes and before finishing the wodwell.com/wod/shes-the-
workout, both partners schmitt
Wall Balls (20/14 lb) (10/9
ft) must do 5 burpees as a
Sumo Deadlift High-Pulls penalty.
“SNEAK
(75/55 lb)
Box Jumps (20 in) wodwell.com/wod/team- ATTACK”
halloween
Push-Presses (75/55 lb) 10 Rounds for Time 10
Row (for calories) Thrusters (95/65 lb)
10 Bar Over Burpees
“THANKSGIVING
Tabata (20 secs on and 10 10 calorie Assault Air Bike
secs off, for 8 intervals) of WITH THE
each movement. Complete GIRLS” wodwell.com/wod/sneak-attack
the Wall Ball intervals For Time "Angie's" House
before moving on to the 20 Pull-Ups
Sumo Deadlift High-Pulls, 20 Push-Ups
“SPEAL VS.
etc. Complete a total of 40 20 Sit-Ups DUTCH”
intervals in 20 minutes. 20 Air Squats For Time 10 Thrusters
Each movement is scored
(135/95 lb)
by the lowest number of "Helen's" House 50 Double-Unders
reps (or calories on the 400 meter Run 8 Thrusters (135/95 lb)
rower) in each of the 8 21 Kettlebell Swings (53/35 40 Double-Unders
intervals. Final score is the lb) 6 Thrusters (135/95 lb)
total of the scores for each 12 Pull-Ups 30 Double-Unders
of the 5 movements.
4 Thrusters (135/95 lb)
"Fran's" House 20 Double-Unders
wodwell.com/wod/tabata-fight-
15 Thrusters (95/65 lb) 2 Thrusters (135/95 lb)
gone-bad
10 Double-Unders
"Nancy's" House
“TACO44” 400 meter Run wodwell.com/wod/speal-vs-dutch
15 Overhead Squats (95/65
For Time 44 Air Squats lb)
44 Kettlebell Complexes (2 “STANKY LEGS”
x 16/12 kg) "Grace/Isabel's" House 3 Rounds for Time 535
44 Burpees 20 Ground-To-Overheads meter Run
(95/65 lb) 15 Overhead Squats
1 Kettlebell Complex is
(135/95 lbs)
comprised of 1 Deadlift + 1

page 66 of 310
1607 BENCHMARK
WODS
April 17, 2019
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
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press
page 67 of 310
"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
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
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
“TABATA
BARBELL”
With a Running Clock in 19
minutes Tabata Deadlift
(185/135 lb)
1607 BENCHMARK
WODS
April 17, 2019
(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
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1
pood)
Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows
page 68 of 310
“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
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.
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
seconds of rest) of each
movement – for a total of
40 intervals. Each Tabata
is followed by 1 minute of
rest. Score for each
movement is the lowest
1607 BENCHMARK
WODS
April 17, 2019

Then, 2 rounds of: wodwell.com/wod/the-chief number of reps (or calories

20 Wall-Balls (20/14 lb) on the rower) performed in
30 Sit-Ups any of the eight intervals.
“THE DEEP Total score is sum of the
Then: END” lowest score for each
50 Burpees 3 Rounds for Time 500 movement.
meter Run
wodwell.com/wod/thanksgiving- wodwell.com/wod/tabata-this
sampler-platter
5 Squat Cleans
(Bodyweight)
10 Burpees
“TALL DAN”
“THE 29” 20 Deadlifts (Bodyweight)
AMRAP in 12 minutes Buy-
4 Rounds for Time 29 wodwell.com/wod/the-deep-end In:
Kettlebell Swings (1.5/1 80 calorie Row
pood)
29 Sit-Ups “THE FEARLESS Then, AMRAP in remaining
29 Box Jumps (24/20 in) time:
14”
29 Knees-to-Elbows 6 Deadlifts (315/255 lb)
29 Burpees 3 Rounds for Time 12
29 Double-Unders
Handstand Push-Ups
18 Wall Ball Shots (20/14
wodwell.com/wod/the-29 2 400 meter Runs
lb)
15 Bar Over Burpees
14 Overhead Squats (95/65 wodwell.com/wod/tall-dan
“THE ADMIRAL” lb)
3 Rounds for Time 20
The "2 400 meter Runs"
Burpee Pull-Ups “TEST 3”
are written this way for the
20 Front Squats (155/105 For Reps in 8 minutes
significance of the date
lb) Tabata Air Squats
(December 2), but may be
20 Box Jumps (24/20 in)
run as a single 800 meter
distance. Rest 10 seconds, then:
wodwell.com/wod/the-admiral Max Muscle Ups
wodwell.com/wod/the-fearless-14
Tabata is 20 seconds of
“THE BIG work followed by 10
NASTY” “THE HATEFUL seconds of rest for 8
AMRAP in 30 minutes 150 intervals (4 minutes).
EIGHT”
meter Run Tabata score is the least
8 Rounds for Time 8 Push- number of reps performed
20 Box Step-Ups (24/20 in)
Ups in any of the eight intervals
20 Walking Lunges
8 GHD Sit-Ups of squats. Rest 10 seconds

page 69 of 310
1607 BENCHMARK
WODS
April 17, 2019

75 meter Run 8 Air Squats after the last squat

10 Broad-Jumps 8 Pull-Ups interval, then begin 4
10 Push-Ups 8 Deadlifts (95/65 lb) minutes of muscle-ups.
150 meter Run 8 Hang Power Cleans Final score equals lowest
10 Burpees (95/65 lb) Tabata round score
20 Box Tricep Dips (24/20 8 Shoulder-to-Overheads multiplied by total
in) (95/65 lb) number of muscle-ups
8 calorie Row completed.
wodwell.com/wod/the-big-nasty
wodwell.com/wod/the-hateful- wodwell.com/wod/test-3
eight
“THE CRIPPLER”
For Time 30 Back Squats “THE 17TH”
“THE QUICK
(225/155 lb) AMRAP (with a Partner) in
1 mile Run AND THE DEAD” 17 minutes 17 Burpees
For Time 3-9-15-21-15-9-3 17 Front Squats (115/75 lb)
wodwell.com/wod/crippler Deadlifts (205/145 lb) 17 Deadlifts (115/75 lb)
Box Jumps (24/20 in)
wodwell.com/wod/the-17th
“THE FAUCET” wodwell.com/wod/quick-dead
10 Rounds for Time (with a
Partner) 4 Legless Rope “THE 540”
Climbs “THE WIRTZ” For Time 50 Plate
12 D-Ball Over Shoulders 4 Rounds for Time 14 Overhead Lunges (45/25
(150/100 lb) calorie Bike lb)
24 Burpee Box Jumps 16 Thrusters (95/65 lb) 40 Pull-Ups
(24/20 in) 10 Kettlebell Swings (53/35 30 Thrusters (95/65 lb)
lb) 20 Burpees
One partner works at a 14 calorie Bike 10 Squat Cleans (135/95
time. Share the work as 16 Box Jumps (24/20 in) lb)
needed. Complete all rope 10 Air Squats
climbs before moving on to 14 calorie Bike Use any weighted object
D-Balls, etc. 16 Wall Ball Shots (20/14 for the overhead lunges,
lb) such as a plate or a
wodwell.com/wod/the-faucet 10 Burpees dumbbell.

wodwell.com/wod/the-wirtz wodwell.com/wod/the-540
“THE GRINCH”
3 Rounds For Time 1
Snatch Balance (315/205

page 70 of 310
1607 BENCHMARK
WODS
April 17, 2019
lbs) “THREE WISE
2 Back Tucks
MEN”
3 Cleans (315/205 lbs)
4 Freestanding Handstand Three AMRAPs in 16
Push-Ups minutes AMRAP in 4
minutes
A back tuck is also known 5 Hang Squat Snatch
as a backflip and, like any (135/95 lb)
movement, can be 10 Bar-Facing Burpees
progressed into (see
also: back tuck drills). Rest 2 minutes
wodwell.com/wod/the-grinch Then, AMRAP in 4 minutes
10 Power Cleans (135/95
lb)
“THE LONGEST 20 Pull-Ups
MILE”
Rest 2 minutes
4 Rounds for Time 10
Burpees
Then, AMRAP in 4 minutes
100 meter Run
15 Box Jump-Overs (24/20
10 Air Squats
in)
100 meter Run
30 Wall Ball Shots (20/14
10 Push-Ups
lbs)
100 meter Run
10 Sit-Ups
Complete all three parts of
100 meter Run the workout ("Jeremy
Wise," "Ben Wise," and
wodwell.com/wod/longest-mile
"Beau Wise") with a
running clock, including
the 2 minutes between
“THE TRIPLET”
each part. Score is the
AMRAP in 10 minutes 6 total number of reps
Squat Cleans (120/65 lb) completed for all three
12 Pull-Ups parts. Scaling Rx weights
12 Double Unders are shown above The
"Scaled" version uses a
wodwell.com/wod/triplet
95/65 lb barbell The "Elite"
version uses a 185/135 lb
barbell
page 71 of 310
“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-
minute cycle where you
left off on the previous
cycle. Repeat for a total of
5 cycles. Count total
rounds and reps
1607 BENCHMARK
WODS
April 17, 2019
“THINK PINK”
AMRAP in 9 minutes From
0:00-3:00, perform:
Clean-and-Jerks (135/95 lb)
Then, from 3:00-6:00,
perform:
Bar Facing Burpees
Lastly, from 6:00-9:00,
perform:
Front Squats (135/95 lb)
Scaling: 3 minutes: Clean
and Jerks 95/65 3 minutes
Bar Facing Burpees 3
minutes: Front Squats
95/65 The creator of the
workout also provided an
advanced Rx+ ("Sport")
version: 3 minutes: Clean
and Jerks 185/125 3
minutes: Bar Facing
Burpees 3 minutes: Front
Squats 185/125
wodwell.com/wod/think-pink
“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
page 72 of 310
wodwell.com/wod/three-wise-
men
“TOO MUCH
B/S”
20-18-16-14-12-10-8-6-4-2
Reps For Time of: Burpees
Kettlebell Swings (24/16
kg)
wodwell.com/wod/too-much-bs
“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
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
1 minute Rest
Athletes will work for three
minutes straight before
resting for one minute.
1607 BENCHMARK
WODS
April 17, 2019
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.
With the workout ending
on a run, look to make the
last one the best effort of
the three.
wodwell.com/wod/tiger-blood
“TRUE GRIT”
For Time 2,000 meter Row
At 1-minute mark, begin:
Death by Thrusters (95/65
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
page 73 of 310
throughout “The Ghost” is a “Fight
Gone Bad” AMRAP style
For Part A, start the row workout, where the score
and jump rope together is total reps completed at
and switch each 500 the end of the six rounds.
meters. If partner jumping Athletes can keep a
rope breaks, rowing running count from
partner must put down the movement to movement,
rower handle and both or add up all three during
partners wait 15 seconds their rest period.
before resuming. For Part
B, use a single medicine wodwell.com/wod/ghost
ball (or slam ball)
throughout. For the
Russian Twists, partners sit “THE
back-to-back with feet KIDMINATOR”
elevated off the floor and
For Time 400 meter Run
rotate to hand the ball to
1 Clean (100/70 kg)
each other. Each hand off
30 Handstand Push-Ups
is one rep. For partner sit-
1 Clean (100/70 kg)
ups, sit facing each other.
30 Wall Ball Shots (9/6 kg)
Partner must touch the ball
1 Clean (100/70 kg)
on the ground behind their
100 Double-Unders
head, sit-up, then hand or
1 Clean (100/70 kg)
pass the ball to their
30 Pull-Ups
partner to complete one
1 Clean (100/70 kg)
rep. For the slam balls and
30 Kettlebell Swings (30/21
wall balls, break up the
kg)
work as needed between
1 Clean (100/70 kg)
partners.
400 meter Run
wodwell.com/wod/tunnel-love-
Any type of clean is
roses-red
acceptable (power or
full/squat clean).
“ULTIMATE
wodwell.com/wod/the-kidminator
WARRIOR”
21-15-9 Reps for Time
Thrusters (135/95 lb)
Bar Muscle-Ups
1607 BENCHMARK
WODS
April 17, 2019
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
time it takes to complete
the full workout, including
the rest period.
wodwell.com/wod/two-minute-
defense
page 74 of 310
wodwell.com/wod/ultimate-
“THE
warrior
RECKONING”
For Time 1 mile Run
“VALENTINE’S 100 Body Blasters*
DAY (MALIBU)” 1 mile Run
AMRAP (with a Partner) in
*One Body Blaster consists
15 minutes From 0:00-
of one Burpee, one Pull-Up
4:00:
then one Knees-to-Elbows.
Max Hand-Release Push-
Ups wodwell.com/wod/reckoning
Max Kettlebell Sumo
Deadlift High-Pulls (24/18
kg) “THEY ARE US”
(alternate between
AMRAP (Team of 3) in 50
movements, switch as
minutes 3 Rope Climbs (1
desired)
each)
15 Power Cleans (60/40 kg)
1 minute Rest
(5 each)
19 Alternating Wall Ball
From 5:00-8:00:
Shots (9/6 kg)
Max Synchronized Air
Squats (partners grip
Partners must alternate
wrists)
reps: 1 rope climb per
partner, per round; 5
1 minute Rest
power cleans in a row per
partner, per round; wall
From 9:00-11:00:
balls must be done conga-
Partner A Max Row
style, one team member
(calories)
after the other (you may
Partner B run 400 meters
catch your teammate's
throw).
From 11:00-13:00:
Partner B Max Row wodwell.com/wod/they-are-us
(calories)
Partner A run 400 meters
“THROWING
Finally, from 13:00-15:00:
GRACE”
Max Pull-Ups (partners
alternate each minute) 100 meters (with a
1607 BENCHMARK
WODS
April 17, 2019
“VALENTINE’S
DAY (BRIER
CREEK)”
For Time 30 Partner
Burpees
100 Wall Ball Shots (20/14
lb)
100 Pull-Ups
200 Double-Unders
4 Rope Climbs (20 ft)
Then, 4 Rounds of:
15 Thrusters (45/35 lb)
15 Kettlebell Swings(53/35
lb)
15 Box Jumps (24/20 in)
After completing the first
portion move immediately
to the next without resting.
Partition the work between
partners as needed. For
the partner burpees, one
partner holds plank while
the other does a burpee
and jumps over the
planking partner.
wodwell.com/wod/valentines-
day-brier-creek
“VAN DAMME”
For Time 30 Snatches
(135/95 lb)
10 Muscle-Ups
30 Clean-and-Jerks (135/95
lb)
10 Muscle-Ups
page 75 of 310
With a running clock
complete each section of
the workout. Score for the
team is total number of
repetitions completed in
the 15 minutes of work.
wodwell.com/wod/valentines-
day-malibu
“VEGAS
REMEMBERED”
10 Rounds for Time 1
Clean-and-Jerk (115/75 lb)
17 Burpees
Buy-In:
58 seconds of Silence
wodwell.com/wod/vegas-
remembered
“VICTORIA
MARTENS”
For Time (with a Partner)
Buy-In:
24 Thrusters (135/95 lb)
Then, 8 Rounds of:
21 Push-Ups
9 Toes-to-Bars
3 Bear Complexes (135/95
lb)
20 Kettlebell Snatches
(53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
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
“TOP GUN”
For Time 20 Thrusters
(135/95 lb)
20 Sumo Deadlift High-
Pulls (135/95 lb)
20 Push Jerks (135/95 lb)
20 Overhead Squats
(135/95 lb)
20 Front Squats (135/95 lb)
4 Burpees to start, and 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. If the minute
clock beeps during a
repetition the athlete will
1607 BENCHMARK
WODS
April 17, 2019
30 Thrusters (135/95 lb)
10 Muscle-Ups
wodwell.com/wod/van-damme
“VICTORIA”
5 Rounds for Time 10
Thrusters (95/65 lb)
14 Box Jumps (24/20 in)
12 Sumo-Deadlift High-
Pulls (95/65 lb)
12 Burpees
27 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/victoria
“WADE
(DEBRUIN)”
5 Rounds For Time 11 One-
Arm Dumbbell Power
Snatches (50/35 lb)
12 One-Arm Dumbbell
Thrusters (50/35 lb)
11 Weighted Pull-Ups
(50/35 lb dumbbell)
Alternate arms on each
snatch and thruster
wodwell.com/wod/wade
“WETTERLING”
AMRAP in 19 minutes 8
Burpee Box Jumps (24/20
in)
page 76 of 310
9 Power Cleans (135/195
lb)
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
complete their rep and
then start their 4 burpees.
wodwell.com/wod/top-gun
“TWINS”
For Time 2 Rounds of:
750 meter Row
20 Handstand Push-ups
Then, 2 Rounds of:
20 Thrusters (115/75 lb)
20 L-Pull-ups
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.
1607 BENCHMARK
WODS
April 17, 2019
9 Power Cleans (95/65 lb)
11 calorie Row
wodwell.com/wod/wetterling
“WIRTZ”
AMRAP in 20 minutes 7
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
“WZA CLIMB,
page 77 of 310
“WHAT’S YOUR
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 ASSAULT
ON FRAN”
21-15-9 Reps for Time
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
Assault Bike (calories)
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
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.
1607 BENCHMARK
WODS
April 17, 2019

JUMP, WALK”
5 Rounds for Time 5-4-3-2-
1 Rope Climbs
50 Double-Unders
50 ft Handstand Walk
(4x12.5 ft unbroken
segments)
After each set of rope
climbs athlete must
complete the 50 double-
unders and 50 ft
handstand walk. If athlete
comes down from the
handstand walk before
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-
walk
wodwell.com/wod/assault-on-fran wodwell.com/wod/valentines-
day-rec-center
“WZA
MONKEYING “VEGAS
STRONG”
AROUND”
AMRAP (with a Partner) in
For Time Monkey Bar
17 minutes 10 Ground-to-
Traverse (18 ft)
Overheads (135/95 lb)
30 Toes-to-Bar
1x200 meter Partner Carry
150 meter Sandbag Carry
58 Burpees Over Partner
(180/120 lb)
Monkey Bar Traverse (18
Break up the work between
ft)
partners as needed.
20 Toes-to-Bar
150 meter Sandbag Carry wodwell.com/wod/vegas-strong
(180/120 lb)
Monkey Bar Traverse (18
ft) “VOLKSWAGEN”
10 Toes-to-Bar
21-15-9 Reps, For Time
150 meter Sandbag Carry
Bench Press (bodyweight)
(180/120 lb)
Pull-Ups
wodwell.com/wod/monkeying-
around wodwell.com/wod/volkswagen

“WZA TRIPLE “YVONNE” “WESLEY’S

FINALE” For Time (with a Partner)
With a Running Clock in 12 76 Air Squats
minutes 400 meter Sprint 76 Dumbbell Push Presses
30 Squat Cleans (135/95 (50/30 lb)
lb) 76 AbMat Sit-Ups
20/15 Ring Muscle-ups 76 Wall Ball Shots (20/14
lb)
With remaining time find a: 76 Burpees
1 Rep Max Snatch 76 Medball Twists (20/14
lb)
The 12-minute time cap is 76 Push-Ups
for the entire workout. 76 Kettlebell Swings (53/35
WOD”
For Time (with a Partner)
Buy-In:
56 Box Jump-Overs (split
with partner)
Then, 22 rounds of:
5 Handstand Push-Ups
27 Double-Unders
3 Power Cleans (105/155
lb)

page 78 of 310
1607 BENCHMARK
WODS
April 17, 2019
Complete as much of the
run, cleans and muscle-ups
as possible (time cap 8
minutes) before moving on
to the snatch.
wodwell.com/wod/triple-finale
page 79 of 310
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
Cash-Out:
1108 meter Run (together)
Partners may divide the
box jump-overs between
each other as needed. For
the next part of the
workout, one partner works
at a time. Partner A will
then perform one round
before Partner B performs
the next round. After the
end of the last round, the
team will perform the run
together.
wodwell.com/wod/wesleys-wod
“WILLEM VW”
For Time Buy In:
500 meter Row
4 Rounds of:
14 Deadlifts (100/80 kg)
11 Power Cleans (80/60 kg)
19 Push Jerks (60/45 kg)
87 Double-Unders
Buy-Out:
1600 meter Run
Time Cap: 40 minutes
All the barbell movements
must be performed with a
single barbell.
wodwell.com/wod/willem-vw
1607 BENCHMARK
WODS
April 17, 2019

“WZA BEAUTY &

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

Then, (WOD 5) at the 6:00

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

page 80 of 310
1607 BENCHMARK
WODS
April 17, 2019

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

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

page 81 of 310
1607 BENCHMARK
WODS
April 17, 2019
wodwell.com/wod/100
“2223
INTERVALS”
For Time Three 2-minute
intervals, then one 3-
minute interval of:
2 Rope Climbs
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
page 82 of 310
wodwell.com/wod/2007
“50’S CHIPPER”
For Time 50 Wall Ball Shots
(20/14 lb, 10/9 ft)
50 Dumbbell Snatches
(70/50 lb) (alternating)
50 Pistols (alternating)
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).
Then, Handstand Walk
through the following
obstacles:
Pylon Slalom
Ramps
Stairs
Parallel Bars
Time Cap: 4 minutes
Athletes will complete 50
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
1607 BENCHMARK
WODS
April 17, 2019
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.
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
page 83 of 310
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,
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-
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 84 of 310
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
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
“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)
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
1607 BENCHMARK
WODS
April 17, 2019
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
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,
page 85 of 310
“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
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
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
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
1607 BENCHMARK
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April 17, 2019
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
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
page 86 of 310
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
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
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
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
1607 BENCHMARK
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April 17, 2019
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.
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
page 87 of 310
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
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
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
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
1607 BENCHMARK
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April 17, 2019

“AGOQ 17.2” open division). 14-15 / 50- throwing the ball to a

59 Divisions 3 rounds: 20 specific target height. If
AMRAP in 20 minutes 0:00-
toes-to-bars 10 sandbag the athlete’s hip does not
4:00:
cleans (100/70 lb) 60+ break parallel, or the
25 Toes-to-Bars
Divisions 3 rounds: 18 target does not touch the
50 Double Unders
toes-to-bars 6 sandbag wall, that rep will not be
15 Squat Cleans (135/85
cleans (100/70 lb) counted. The athlete may
lb)
then catch the ball and
wodwell.com/wod/core-couplet perform multiple reps if
If completed before 4:00,
they so choose. Finally,
then until 8:00:
athletes may not catch the
25 Toes-to-Bars “DXB 16.1 ball on the bounce, and
50 Double Unders
13 Squat Cleans (185/115
QUALIFIER” head right into a wall-ball
Part A repetition. The ball must
lb)
From 0:00-5:00, perform: be settled on the floor
1 Rep Max Deadlift before picking it up to
If completed before 8:00,
begin another set. Pull-
then until 12:00:
Part B Ups: The pull-up begins
25 Toes-to-Bars
From 5:00-10:00, perform: with an athlete at a dead-
50 Double Unders
Bar Facing Burpees hang (arms, shoulders, and
11 Squat Cleans (225/145
hips extended) from a pull-
lb)
The first part of the up rig. The athlete then,
workout the Athlete must using any style (kipping,
If completed before 12:00,
perform a Deadlift and will butterfly, strict,) must get
then until 16:00:
be scored on one rep their chin clearly over the
25 Toes-to-Bars
maximum. The workout bar at the top of each rep.
50 Double Unders
starts with the barbell on Each repetition begins with
9 Squat Cleans (275/175
the ground and the athlete the athlete in a dead-hang
lb)
standing tall behind it. The and finishes with the
clock will countdown from athlete’s chin getting over
If completed before 16:00,
3 and at the sound of the the bar. Rower: The rower
then until 20:00:
beep, the athlete will then must start on zero calories
25 Toes-to-Bars
begin to load the barbell and the screen must be
50 Double Unders
and proceed to perform a clearly visible from start to
7 Squat Cleans (315/205
deadlift. The barbell must finish.
lb)
not be loaded before the
wodwell.com/wod/acc-19-4-
Perform 25 toes-to-bars, 50 workout starts. The athlete
qualifier
double-unders, and 15 will end barbell in hang
squat cleans. If all 90 position with knees and
hips fully extended and

page 88 of 310
1607 BENCHMARK
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April 17, 2019
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
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
page 89 of 310
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
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
“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
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
1607 BENCHMARK
WODS
April 17, 2019
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)
8 Thrusters (135/95 lb)
2 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
3 Rope Climbs (15 ft)
Time Cap: 10 minutes
This workout begins with
the barbell resting on the
floor and the athlete
standing tall. After the call
of “3, 2, 1… go,” the
athlete will reach down
and begin the thrusters.
After 4 reps are complete,
the athlete will move to
the rope and perform 1
climb before returning to
the barbell. In the second
round, the athlete will
perform 8 thrusters and 2
climbs, then 12 thrusters
and 3 climbs in the third
round. This workout ends
when the athlete touches
the 15-ft. target at the top
of the final climb. Every
second counts in this
page 90 of 310
deadlift load. The second
score is the number of
burpees.
wodwell.com/wod/dxb-16-1-
qualifier
“DXB 17.1
QUALIFIER”
AMRAP in 15 minutes Part
A
From 0:00-8:00, AMRAP of:
40 calorie Row
30 Shoulder-to-Overheads
(50/35 kg)
20 Bar Facing Burpees
Part B
From 8:00-15:00, establish:
3 rep max Overhead
Squats (Off the rack)
Part A Row: Start with 0
calories and distance
recorded on the rower. You
may not get off the rower
until the specified number
of calories has been
recorded. When at the
beginning of the workout,
you may start seated on
the rower, but may not grip
the handle before time
begins. Remember to
record the rower display
every round. Shoulder To
Overhead: The barbell
starts on the ground, not in
a rack. You will bring the
(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
“AGOQ 18.3”
AMRAP in 20 minutes 50
Wall Ball Shots (20/14 lb in
10/9 ft)
100 Double-Unders
50 ft Handstand Walk
100 Double-Unders
50 calorie Row
100 Double-Unders
50 ft Handstand Walk
100 Double-Unders
Prior to starting this
workout, the athlete will
need to measure and mark
the wall-ball target and the
lengths on the floor for the
handstand walk. This
workout begins with the
athlete standing tall and
the ball on the ground.
After the call of “3, 2, 1 …
go,” the athlete will reach
down, pick up the medicine
ball and begin performing
1607 BENCHMARK
WODS
April 17, 2019
workout. The athlete’s
score will be the time it
takes to complete all 30
repetitions. Time will be
recorded in full seconds.
Do not round up. If the
athlete finishes in 6:32.7,
his or her score is 6:32.
There is a 10-minute time
cap. If the athlete does not
finish all 30 reps before the
time cap, his or her score
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
page 91 of 310
barbell into the front rack
position, in contact with
your shoulders and finish
with the weight overhead,
in control, with feet in line
laterally, and knees, hips,
shoulders, and elbows fully
extended. The bar must
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
wall-ball shots. After 50
shots are complete, the
athlete will pick up a jump
rope and perform 100
double-unders. The athlete
will then perform a 50-ft.
handstand walk, then
another 100 double-
unders. Next, the athlete
will row 50 calories,
followed by another 100
double-unders. Finally, the
athlete will walk another
50 feet on his or her hands
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
1607 BENCHMARK
WODS
April 17, 2019
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
“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:
page 92 of 310
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
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
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
“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
1607 BENCHMARK
WODS
April 17, 2019
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-
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
page 93 of 310
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
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
“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
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
1607 BENCHMARK
WODS
April 17, 2019
“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
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
page 94 of 310
“ECC
QUALIFIERS
15.1”
With a Running Clock
AMRAP in 5 Minutes (from
0:00-5:00):
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
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
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
1607 BENCHMARK
WODS
April 17, 2019

30 single-unders 3 squat
snatches 30 single-
unders 2 squat snatches
Men: 65 lb. Women: 45
lb.
wodwell.com/wod/doubles-oly
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
has two scores: 1) First
Score: Row Completion
Time 2) Second Score:
Longest Unassisted
Handstand Hold
wodwell.com/wod/dxb-16-2-
qualifier

“DXB 16.3 “FIBONACCI”

QUALIFIER” 5-8-13 Reps for Time “DXB 17.2
Parallette Handstand Push- QUALIFIER”
With a running clock in 15
Ups (14/8 in) For Time 20 Bar Muscle-
minutes Part A
Kettlebell Deadlifts (2 x Ups
From 0:00-5:00, perform:
203/124 lb) 40/30 calorie Assault Bike
1 rep max Shoulder-to-
Overhead 20 Bar Muscle-Ups
Then,
89 feet Kettlebell Overhead Time Cap: 8 minutes
Part B
Lunges (2 x 53/35 lb)
From 5:01-15:00, AMRAP
of: Movement Standards
In the 2018 CrossFit Bar Muscle-Up: The
10 Toes-to-Bars
Games, men and women athlete must begin with or
15 Wall Ball Shots (20/14
completed 5 handstand pass through, a hang
lb, 9/10 ft)
push-ups and 5 kettlebell below the bar with arms
20 Box Jump Overs (24/20
deadlifts, 8 handstand fully extended and the feet
in)
push-ups and 8 kettlebell off the ground. Kipping the
deadlifts, 13 handstand muscle-up is acceptable,
Shoulder to Overhead:
push-ups and 13 kettlebell but pull-overs, rolls to
Athlete will have five
deadlifts, then picked up 2 support and glide kips are
minutes to find 1 RM
53-lb. kettlebells (35 for not permitted. The heels
shoulder to overhead.
women) and lunged with may not rise above the
Workout begins when the
them overhead to the height of the bar during
clock starts 3,2,1... Go. The
finish line. When this the kip. At the top, the
barbell must be unloaded
workout made its first elbows must be fully
and can start off the rack.
appearance in the 2017 locked out while the
It is a shoulder to overhead
CrossFit Games, women athlete supports their body
(no clean required). Toes
had a different rep scheme above the bar with the
to Bar (T2B): Athlete
from the men. Women shoulders over or in front
must go from a full hang to
completed 3 handstand of the bar. Athletes must
having toes touch the pull
push-ups and 5 kettlebell pass through some portion
up bar. Both feet must be

page 95 of 310
1607 BENCHMARK
WODS
April 17, 2019
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
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-
page 96 of 310
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.
wodwell.com/wod/fibonacci-final
“FICT 16.3
QUALIFIER”
AMRAP in 10 minutes Part
A muscle-ups. Remember to
From 0:00-7:00, AMRAP of:
3 Overhead Squats (70/45
kg)
3 Lateral Burpees
30 Double-Unders
6 Overhead Squats (70/45
kg)
6 Lateral Burpees
30 Double-Unders
If you complete the round
of 6, complete a round of
9, then go on to 12, etc.
Part B
From 7:00-10:00, AMRAP
of:
Muscle-Ups
wodwell.com/wod/fict-16-3-
qualifier
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
record the bike display
before and once the
workout is complete,
clearly showing 40/30
calories.
wodwell.com/wod/dxb-17-2-
qualifier
“DXB 18.2
QUALIFIER”
Part A
4 Rounds for Time
8 meter Front Rack Lunges
(110/80 lb)
8 Bar Facing Burpees
8 meter Front Rack Lunges
(110/80 lb)
8 Bar Facing Burpees
8 Bar Muscle-Ups
Part B
After 4 rounds, find max
weight of the following
1607 BENCHMARK
WODS
April 17, 2019
qualifier
“DXB 17.3
QUALIFIER”
Part A
From 00:00-08:00,
complete:
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
page 97 of 310
“FICT 17.3
QUALIFIER”
AMRAP in 9 minutes Part A
From 0:00-5:00, AMRAP of:
Clean-and-Jerks (90/55 kg)
Part B
From 5:00-9:00, AMRAP of:
Burpee Ring Muscle-Ups
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)
complex:
1 Hang Clean + 2 Front
Squats (3 successful
unbroken reps)
Time Cap: 15 minutes
This workout has two
different scores; Part A and
Part B. There will be a
running clock and the
athlete will complete the 4
rounds of Part A as quickly
as possible before moving
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.
1607 BENCHMARK
WODS
April 17, 2019
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.
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
page 98 of 310
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
round. If the athlete fails to
complete the required
repetitions within the time
cap, the score will be the
total number of reps
performed.
wodwell.com/wod/fict-18-3-
qualifier
“FICT 19.3
QUALIFIER”
Part A
For Time
From 0:00-12:00, perform:
21 Alternating Dumbbell
Snatches (50/35 lb)
150 Double-Unders
9 Ring Muscle-Ups
Part B
From 12:00-14:00,
establish:
1 rep max Snatch
The workout starts with the
athlete standing tall on the
floor and can only grab the
Dumbbell once “GO” is
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-
qualifier
“ECC
QUALIFIERS
15.2”
With a Running Clock
AMRAP in 5 minutes (from
0:00-5:00)
5 Bar Muscle-Ups
5 Squat Cleans (155/105
lb)
5 Box Jumps (40/30 in)
Then, 5 Minutes (from
5:00-10:00) to Establish:
Max Load Complex of
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
Then, For Time (starting at
10:00):
18-12-6 Repetitions of
1607 BENCHMARK
WODS
April 17, 2019
snatched.
wodwell.com/wod/dxb-17-3-
qualifier
“DXB 18.3
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
page 99 of 310
announced and the timer
starts. The athlete must
leave the barbell unloaded
until she/he has finished
the last Muscle Up of the
second round, OR until the
12:00min time cap is met.
The athlete MUST also
continue to attempt
repetitions if failing to
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
Deadlifts (275/185 lb)
Strict Handstand Push-Ups
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 number of
rounds plus reps
completed under 5
minutes; score for Part 2 is
the weight successfully
lifted for the entire
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"
1607 BENCHMARK
WODS
April 17, 2019
“ECC
QUALIFIERS
15.3”
AMRAP in 20 minutes 50
Wall Balls (20/14 lb)
50 Double-Unders
40 Box Jumps (24/20 lb)
40 Toes-to-Bar
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-
page 100 of 310
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
be very strict with their
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
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.
Movement Standards:
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
1607 BENCHMARK
WODS
April 17, 2019
qualifier
“FICT 17.2
QUALIFIER”
AMRAP in 7 minutes 500
meter Row
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 low position, the hollow of
page 101 of 310
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
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
the hips must pass under
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.
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
1607 BENCHMARK
WODS
April 17, 2019
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.
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
page 102 of 310
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. Hang
cleans: Each repetition
must start in suspension
above the knees. Each
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
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-
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 103 of 310
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.
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
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.
page 104 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
wodwell.com/wod/fict-19-2-
qualifier
“FTD 12.2
QUALIFIER”
For Load 1 Rep Max
Deadlift
1 Rep Max Back Squat
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
page 105 of 310
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
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
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
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-
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 106 of 310
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.
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
movement in kilograms.
wodwell.com/wod/ftd-12-2-
qualifier
“FTD 13.2
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
page 107 of 310
repetitions not completed pull-up. You may use any
in seconds. grip you want. Your arms
must be fully extended in
wodwell.com/wod/ftd-15-3- the bottom position. The
qualifier chin must pass the bar.
Each repetition must start
with feet's off the ground.
“FTD 16.3
QUALIFIER” wodwell.com/wod/ftd-14-1-
qualifier
For Time 100 Double-
Unders
“FTD 15.1
Then, 3 Rounds of:
20 Wall Ball Shots (20/14 QUALIFIER”
lb) For Time 50 Double-Unders
7 Ring Muscle Ups 40 Toes-to-Bars
30 Snatches (75/55 lb)
Then, 20 Overhead Squats (75/55
100 Double-Unders lb)
wodwell.com/wod/ftd-16-3- Time Cap: 7 minutes
qualifier
Double under : the rope
passes twice under the
“FTD 17.2 feet of the athlete between
QUALIFIER” each jump. The athlete
For Load 1 Rep Max Squat jumps together. Toes to
Clean bar: athlete start hanging
vertically to the bar the
wodwell.com/wod/ftd-17-2- feet are not in contact with
qualifier the ground, the arms are
stretched. Both feet come
to touch the bar between
“FTD 18.1 the hands of the athlete
QUALIFIER” simultaneously, between
each rehearsal the athlete
AMRAP in 7 minutes 11
completely re-opens his
Push Presses (50/35 kg)
hips and finds a horizontal
30 Double-Unders
position outstretched
arms. The feet must pass
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 108 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
the allotted time, your
score will be your number
of reps and your tie break
will be 00:00
wodwell.com/wod/ftd-15-2-
qualifier
“FTD 16.2
QUALIFIER”
For Time 2000 meter Row
Time Cap: 9 minutes
wodwell.com/wod/ftd-16-2-
qualifier
“FTD 17.1
QUALIFIER”
AMRAP in 8 minutes 2 Ring
Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Russian Swings
(32/24 kg)
wodwell.com/wod/ftd-17-1-
qualifier
“FTD 17.4
page 109 of 310
minutes, perform:
15 Box Jumps (60/50 cm) “FTD 16.4
5 Snatches (70/50 kg) QUALIFIER”
For Load Back Squat
If completed before 4 Deadlift
minutes, perform: Shoulder Press
15 Box Jumps (60/50 cm)
5 Snatches (80/55 kg) Time Cap: 15 minutes
If completed before 6 Score is the accumulated
minutes, perform: load from the three lifts.
15 Box Jumps (60/50 cm)
5 Snatches (90/60 kg) wodwell.com/wod/ftd-16-4-
qualifier
If completed before 8
minutes, perform:
15 Box Jumps (60/50 cm) “FTD 17.3
5 Snatches (100/65 kg) QUALIFIER”
3 Rounds for Time 500
You have 2 minutes to
meter Row
complete each
20 Toes-to-Bars
round. When a round is
5 Overhead Squats
completed, 2 minutes are
added to the time and you
Increase weight for
can proceed to the next
Overhead Squats each
round without
round:
waiting. Your Score is the
Round 1: 135/95 lb
time taken to complete
Round 2: 155/105 lb
this workout. In
Round 3: 175/115 lb
this workout, another
person may assist the wodwell.com/wod/ftd-17-3-
athlete barbell during the qualifier
workout, or multiple
barbells may be used. If
the athlete does not finish “FTD 18.2
the workout, his score is QUALIFIER”
the number of reps
4 Rounds for Time 10
completed. Box
Squat Cleans (70/45 kg)
Jump: Every rep must
15 Burpees Over the Bar
begin with both feet on the
1607 BENCHMARK
WODS
April 17, 2019

QUALIFIER” floor. The rep finishes with 20/16 calorie Row

AMRAP in 10 minutes Part
A
Max Reps in 2 minutes of:
Shoulder-Overheads
(115/75 lb)
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
hips and knees fully open
while in control of the
box. You can jump as long
as both feet start on the
ground and both feet end
on the box in control.
Snatch: For the snatch,
the barbell begins on the
ground and must be lifted
overhead in one
motion. 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. 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)
Time Cap: 18 minutes
Squat Clean: The barbell
begins on the ground.
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
beginning the next
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

page 110 of 310

1607 BENCHMARK
WODS
April 17, 2019
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
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
page 111 of 310
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:
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
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.
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)
1607 BENCHMARK
WODS
April 17, 2019

to bar are allowed as long 6 Squat Clean-and-Jerks Burpees

as the standards are (225/145 lb)
respected. The arms 15 Bar-Facing Burpees wodwell.com/wod/gg-14-3-
should be fully stretched 4 Squat Clean-and-Jerks qualifier

down the movement, with (275/175 lb)

feet in the air. At the top of
the movement, the chest
should clearly come into
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
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
“GG QUALIFIER
16.4”
For Time
5–10–15–20–15–10–5 Reps
of
Overhead Squats (115/75
lb)
Toes-to-Bar
wodwell.com/wod/granite-
games-qualifiers-16-4
“GG QUALIFIER
17.2”
AMRAP in 6 minutes 6
Deadlifts (225/155 lb)
6 Bar Facing Burpees
wodwell.com/wod/granite-
games-qualifiers-17-2
“GG QUALIFIER
15.3”
AMRAP in 17 minutes 50
calorie Row
50 Wall Ball Shots (20/14
lb)
50 Shoulder to Overhead
(115/85 lb)
50 Box Jumps (24/20 in)
wodwell.com/wod/granite-
games-qualifiers-15-3
“GG QUALIFIER
16.2”
AMRAP in 17 minutes 50
calorie Row
50 Wall Ball Shots (20/14
lb)
50 Shoulder-to-Overheads
(115/85 lb)
50 Box Jumps (24/20 in)
wodwell.com/wod/granite-
games-qualifiers-16-2
“GG QUALIFIER
16.5”
AMRAP in 14 minutes 70
Double-Unders
7 Ring Muscle-Ups

page 112 of 310

1607 BENCHMARK
WODS
April 17, 2019
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
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
page 113 of 310
“GG QUALIFIER
17.5”
For Time 60 calorie Row
80 Wall Ball Shots (20/14
lb, 10/9 ft)
100 Double-Unders
40 calorie Row
60 Wall Ball Shots (20/14
lb, 10/9 ft)
80 Double-Unders
20 calorie Row
40 Wall Ball Shots (20/14
lb, 10/9 ft)
60 Double-Unders
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
7 Snatches (155/105 lb)
wodwell.com/wod/granite-
games-qualifiers-16-5
“GG QUALIFIER
17.3”
For Time From 0:00-4:00:
2 Rounds of:
12 Overhead Squats (95/65
lb)
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 114 of 310
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
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
“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
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
1607 BENCHMARK
WODS
April 17, 2019
elapsed after completing
your heaviest set of 15
repetitions.
wodwell.com/wod/gg-14-1-
qualifier
“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
page 115 of 310
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
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,
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
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:
1607 BENCHMARK
WODS
April 17, 2019
“GG QUALIFIER
16.3”
AMRAP in 12 minutes 12
Chest-to-Bar Pull-Ups
8 Deadlifts (245/165 lb)
12 Handstand Push-Ups
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)
page 116 of 310
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
(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
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:
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
1607 BENCHMARK
WODS
April 17, 2019
wodwell.com/wod/granite-
games-qualifiers-17-4
“GG QUALIFIER
18.2”
For Time 20-18-16-14-12-
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
page 117 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
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.
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)
page 118 of 310
wodwell.com/wod/granite-
QUALIFIER”
games-qualifier-18-6
For Time 75 Wall Ball Shots
(20/14 lb)
“JUMP FINISH” 100 calorie Row
75 Wall Ball Shots (20/14
For Time 5 Rounds of:
lb)
6 Muscle-Ups
3 Back Squats (275/185 lb)
3,2,1 Go the athlete does
Then,
75 wall balls (Men to 10ft
30 Box Jump-Overs (30/24
and women to 9ft target),
in)
they then move to the
Concept2 rower and
The workout shown above
complete 100 cals. The
was the version performed
monitor must show 100
by 16-17 and 35-49 age
cals before the athlete gets
divisions (the workout was
off the rower. The athlete
not performed by
then goes back to the Wall
individual athletes in the
ball to complete 75 Wall
open division). 14-15 / 50-
Balls. When the 75th rep
54 Divisions 5 rounds for
hits the target the time
time of: 6 muscle-ups 3
stops. Score is time. The
back squats (245/165 lb)
Tiebreaker for this workout
Then, 30 box jump-overs
is the time when the
(30/24 in) 55-59 Division
athlete finishes the first set
5 rounds for time of: 3
of 75 Wall Balls.
muscle-ups 3 back squats
(205/145 lb) Then, 30 box
wodwell.com/wod/macc-19-1-
jump-overs* (24/18 in)
qualifier
60+ Men’s Division 5
rounds for time of: 2
muscle-ups 3 back squats “MACC 19.4
(185 lb) Then, 30 box
QUALIFIER”
jump-overs* (24 in) 60+
Every 3 Minutes For as
Women’s Division 5
Long as Possible 10 Bench
rounds for time of: 6 ring
pull-ups 3 back squats Presses (135/95 lb)
10 Chest-to-Bar Pull-Ups
(125 lb) Then, 30 box
10 Alternating Dumbbell
jump-overs* (18 in) *Step-
Snatches (50/35 lb)
ups allowed
1607 BENCHMARK
WODS
April 17, 2019
Time Cap: 18 minutes
Athletes begin standing
under pull up bar or rings.
At the start of the timer,
the athlete will complete 6
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
page 119 of 310
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)
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
another round of the same
movements and
requirements. For the
deadlift, multiple bars may
be used or extra people
may be brought in to
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)
page 120 of 310
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
30-minute time cap, the
score is 30:00, plus a one-
second penalty for each
rep not completed.
wodwell.com/wod/macc-19-3-
qualifier
“MADISON
TRIPLUS”
For Time 500 meter Swim
1000 meter Paddle
2000 meter Run
Time Cap: 40 minutes
Athletes will begin on the
Lake Monona shoreline,
enter the water and swim a
500-meter course,
concluding back on land.
They then will grab a
paddleboard and paddle a
1,000-meter course.
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
ROW”
For Time 42,195 meter
Row
Time Cap: 4 hours
Each athlete will row
42,195 meters for time. All
athletes will perform this
event at once.
wodwell.com/wod/marathon-row
“MIDLINE
MARCH”
3 Rounds for Time 25 GHD
Sit-Ups
50 foot Handstand Walk
50 foot Overhead Walking
Lunge (155/105 lb)
Competitors complete 25
GHD sit-ups before kicking
up into a handstand to
walk 50 feet across the
soccer field (unbroken).
1607 BENCHMARK
WODS
April 17, 2019
wodwell.com/wod/granite-
games-qualifiers-18-5
“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
page 121 of 310
Finally, the athletes will
exit the water and run
2,000 meters to the AEC,
where they will cross the
finish line.
wodwell.com/wod/madison-
triplus
“MIDLINE
MADNESS”
6 Rounds For Time 400
meter Run
50 foot Yoke Carry
(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
Once they reach the 50-
foot line, they'll pick up a
barbell (155/115 lb), get it
overhead and lunge
another 50 feet. Then they
get to do it two more times
for a total of three rounds.
wodwell.com/wod/midline-march
“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
1607 BENCHMARK
WODS
April 17, 2019
dedicated to the athlete
performing the complex of
1 Snatch + 2 Overhead
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
page 122 of 310
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
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
“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
“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
1607 BENCHMARK
WODS
April 17, 2019
start by completing 40
Calories on the Assault
Bike. The athlete must stay
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
page 123 of 310
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 12.1”
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
“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,
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).
1607 BENCHMARK
WODS
April 17, 2019
because the format calls
for the time on the running
clock when completed as
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
page 124 of 310
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
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-14-4
“OPEN 15.2”
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-15-2
“OPEN 15.5”
27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65 lb)
wodwell.com/wod/open-15-5
1607 BENCHMARK
WODS
April 17, 2019
muscle ups are finished
the athlete will head to the
barbell to complete a
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
page 125 of 310
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)
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
“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
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)
1607 BENCHMARK
WODS
April 17, 2019

(150/80 lb) With a running clock, 55 Wall Ball Shots (20/14

Time Cap: 10 minutes
wodwell.com/wod/medball-
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
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
total number of repetitions
completed. Score for
Workout 15.1a is the
weight (in pounds) of the
heaviest successful clean-
and-jerk.
wodwell.com/wod/open-15-1
“OPEN 15.4”
AMRAP in 8 minutes 3
Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125 lb)
9 Handstand Push-Ups
3 Cleans (185/125 lb)
12 Handstand Push-Ups
6 Cleans (185/125 lb)
15 Handstand Push-Ups
6 Cleans (185/125 lb)
18 Handstand Push-Ups
6 Cleans (185/125 lb)
21 Handstand Push-Ups
lb, 10/9 ft)
55 calorie Row
55 Handstand Push-Ups
wodwell.com/wod/open-17-4
“OPEN 18.2 &
18.2 A”
For Time 1-2-3-4-5-6-7-8-9-
10 Reps of:
Dumbbell Squats (2 x
50/35 lb)
Bar-Facing Burpees
Then, "18.2 A"
1 rep max Clean
Time Cap: 12 minutes
Prior to starting the
workout, the athlete will
need to set up a barbell,
with standard plates, to
jump over during the
burpees. This workout
begins with the dumbbells
resting on the floor and the
athlete standing tall. After
the call of “3, 2, 1 … go,”
the athlete may lift the
dumbbells to the shoulders
and perform 1 squat. The
athlete will then return the
dumbbells to the floor and
complete 1 bar-facing
burpee. He or she will then
complete 2 dumbbell
squats and 2 bar-facing

page 126 of 310

1607 BENCHMARK
WODS
April 17, 2019
“OPEN 11.3”
AMRAP in 5 minutes Squat
Clean (165/110 lb)
Jerk (165/110 lb)
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
page 127 of 310
9 Cleans (185/125 lb)
Etc., following same
pattern until time is up
wodwell.com/wod/open-15-4
“OPEN 16.2”
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85
lb)
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
burpees, 3 and 3, etc. This
portion of the workout is
over when the athlete
lands with two feet on the
opposite side of the barbell
after the final burpee, or
when the clock reaches 12
minutes. If the athlete
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
1607 BENCHMARK
WODS
April 17, 2019
wodwell.com/wod/open-12-3
“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.
page 128 of 310
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
“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:
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
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
1607 BENCHMARK
WODS
April 17, 2019
wodwell.com/wod/open-13-4
“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
page 129 of 310
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)
* 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.
“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)
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)
1607 BENCHMARK
WODS
April 17, 2019
“OPEN 15.3”
AMRAP in 14 minutes 7
Muscle-Ups
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
page 130 of 310
wodwell.com/wod/open-17-3 50 Strict Handstand Push-
Ups
200 foot Handstand Walk
“OPEN 18.1”
AMRAP in 20 minutes 8 Time Cap: 10 minutes
Toes-to-Bars
10 Dumbbell Hang Clean-
Prior to starting this
and-Jerks (50/35 lb)
workout, the athlete will
14/12 calorie Row
need to mark a starting
point on the floor, then
Scaling: The Open offers a
measure out no more than
prescribed and scaled
25 feet and make another
version of each workout for
mark on the floor at the
any age group. If you are
finishing point.
unable to complete the
prescribed version, try the Additionally, marks must
scaled version for your be made every 5 feet to
age. Variations: Rx'd: create sections, each of
(Ages 16-54) Men use 50- which represents 1 rep of
lb. dumbbell Women use the lunge and handstand
walk.
35-lb. dumbbell Scaled:
(Ages 16-54) Men perform
A box measuring 36 inches
hanging knee-raises, use
wide and 24 inches deep
35-lb. dumbbell Women
also must be marked on
perform hanging knee-
the floor in front of the wall
raises, use 20-lb. dumbbell
where strict handstand
Teenagers 14-15: Boys use
push-ups will be
35-lb. dumbbell Girls use
performed.
20-lb. dumbbell Scaled
Teenagers 14-15: Boys
This workout begins with
perform hanging knee-
the dumbbell on the floor
raises, use 20-lb. dumbbell
and the athlete standing
Girls perform hanging
tall. After the call of “3, 2,
knee-raises, use 10-lb.
1 ... go,” the athlete will
dumbbell Masters 55+:
pick up a single dumbbell
Men use 35-lb. dumbbell
and lunge with it overhead
Women use 20-lb.
for 200 feet. The athlete
dumbbell Scaled Masters
then will perform 50
55+: Men perform sit-ups,
dumbbell box step-ups
use 20-lb. dumbbell
1607 BENCHMARK
WODS
April 17, 2019
“OPEN 17.2”
AMRAP in 12 minutes 2
Rounds of:
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
page 131 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
Time Cap: 40 minutes
Right after this workout
was announced we live
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
page 132 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
squats, 100 double-unders,
12 ring muscle-ups, 100
double-unders, 20
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
page 133 of 310
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
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:
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
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
1607 BENCHMARK
WODS
April 17, 2019
last full set of double-
unders. 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
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
page 134 of 310
25 Toes-to-Bars DOUBLE HELEN”
50 Double-Unders
For Time 1,200 meter Run
11 Squat Cleans (225/145
63 Kettlebell Swings (1.5/1
lb)
pood)
36 Pull-Ups
If completed before 12
800 meters Run
minutes, add 4 minutes to
42 Kettlebell Swings (1.5/1
the clock and proceed to:
pood)
25 Toes-to-Bars
24 Pull-Ups
50 Double-Unders
400 meters Run
9 Squat Cleans (275/175
21 Kettlebell Swings (1.5/1
lb)
pood)
12 Pull-Ups
If completed before 16
minutes, add 4 minutes to
Time Cap: 22 minutes
the clock and proceed to:
25 Toes-to-Bars wodwell.com/wod/pyramid-
50 Double-Unders double-helen
7 Squat Cleans (315/205
lb)
“RANCH TRAIL
Time Cap: 20 minutes RUN”
For Time 7 kilometer Trail
This workout, very similar Run
to "Open 16.2," begins with
the athlete standing under This course is similar to the
the pull-up bar. After the course from the 2009 trail
call of “3, 2, 1 ... go,” the run event.
athlete will have 8 minutes
to perform 25 toes-to-bars, wodwell.com/wod/ranch-trail-run
followed by 50 double-
unders and 15 squat
cleans, then perform 25 “RCC 19.2
toes-to-bars, 50 double- QUALIFIER”
unders and 13 squat Part A
cleans, this time at a Three Rounds for Time:
heavier weight. If the 75 Double-Unders
athlete does not complete 15 Power Snatches (50/35
all 178 repetitions within 8 kg)
1607 BENCHMARK
WODS
April 17, 2019
unstrap and move back to
the wall-ball shots for the
next round. The athlete’s
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
page 135 of 310
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-
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.
Time cap: 6 minutes
4 minutes Rest
Part B
On the 10-minute mark, 6
minutes AMRAP of:
10 Back Squats (80/55 kg)
5 Bar Muscle-Ups
wodwell.com/wod/rcc-19-2-
qualifier
“REGIONALS
10.1 (AFRICA)”
For Time 800 meter Run
800 meter Run with Tire
(30/15 kg)
400 meter Run
The run would be a 2k
Trail-Type Run. Move the
tire anyhow for the second
800 meter Run.
wodwell.com/wod/regionals-10-
1-africa
“REGIONALS
10.1 (CANADA)”
For Time 6700 meter Cross
Country Run
wodwell.com/wod/regionals-10-
1-canada
1607 BENCHMARK
WODS
April 17, 2019
target Scaled Masters 55+:
Men use 14-lb. medicine
ball on 8 ft target Women
use 10-lb. medicine ball on
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
3 minutes Rest
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
page 136 of 310
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
placed on the outside of all
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
age. Variations: Rx’d:
(Ages 16-54) Men and
women perform the same
movements and weights in
Rx'd. Scaled: (Ages 16-54)
Men: hanging knee-
raises single-unders
squat cleans (95-115-
135-155-185 lb) Women:
hanging knee-raises
single-unders squat
cleans (55-75-95-115-
“REGIONALS
10.1 (NORTH
CENTRAL)”
For Load 1 rep Max Effort
Two Hand Overhead
Two hand overhead,
anyhow. The most efficient
way to accomplish this will
be with a clean and jerk.
You must lift the barbell
from the ground to
overhead and finish in a
stable, unmoving, locked
out position. The athlete’s
elbows, shoulders, hips
and knees must be locked
out and unmoving, and the
athlete must wait until the
judge gives the audible
and visual cue to lower the
weight. The bar must be
dropped in a controlled
manner, with the athlete’s
hands on the bar past the
hips, for the lift to count.
We are not using USAW
rules, and press outs, while
inefficient; will not be
cause for a "no lift". That's
why we aren't calling it the
Clean and Jerk.
wodwell.com/wod/regionals-10-
1-north-central
“REGIONALS
1607 BENCHMARK
WODS
April 17, 2019
athlete then may continue
to the second portion of
the workout: 3 rounds of
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
page 137 of 310
135 lb) Teenagers 14-15:
Boys perform squat cleans
at 95-115-135-155-185 lb
Girls perform squat cleans
at 55-75-95-105-115 lb
Scaled Teenagers 14-15:
Boys: hanging knee-
raises single-unders
squat cleans (65-85-105-
125-145 lb) Girls:
hanging knee-raises
single-unders squat
cleans (45-65-75-85-95
lb) Masters 55+: Men
perform squat cleans at
115-135-155-185-205 lb
Women perform squat
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”
For Time 33-27-21-15-9
reps of:
Thrusters (95/65 lb)
Chest-to-Bar Pull-Ups
Time Cap: 20 minutes
This workout begins with
10.1 (SOUTH
CENTRAL)”
EMOM (for Load) For As
Long As Possible At each
station athlete must
complete:
1 Squat Snatch
2 Overhead Squats
or
1 Power Snatch
3 Overhead Squats
Men (in lbs.): 135-145-155-
165-175-185-195-205-
215-225
Women (in lbs.): 75-85-95-
105-110-115-120-125-
130-135
10 bars will be set up for
men and women – 20 total
per heat. Athletes will have
45 seconds to complete all
three movements. Athletes
will have 15 seconds
between stations. Athletes
will finish the workout
when they are unable to
complete all 3 movements
within 45 seconds.
wodwell.com/wod/regionals-10-
1-south-central
“REGIONALS
10.1 & 10.2
(EUROPE)”
AMRAP in 15 minutes
1607 BENCHMARK
WODS
April 17, 2019
burpees (may step over)
Teenagers 14-15: Boys use
65-lb. barbell Girls use 45-
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)
page 138 of 310
the barbell on the floor and
the athlete standing tall.
After the call of “3, 2, 1 …
go,” the athlete may
perform 33 thrusters, then
33 chest-to-bar pull-ups.
The athlete will repeat this
couplet, performing 27
thrusters and 27 chest-to-
bar pull-ups, 21 and 21, 15
and 15, and finally 9 and 9.
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 20-
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 perform the same
movements in the
prescribed weight. Scaled:
(Ages 16-54) Men use 65-
lb. barbell and perform
jumping pull-ups. Women
use 45-lb. barbell and
perform jumping pull-ups.
Teenagers 14-15: Boys use
65-lb. barbell. Girls use 45-
lb. barbell. Scaled
Distance Run
Then,
Max Ground-to-Overheads
(70/50 kg) (anyhow)
Within a 15 minute time
frame, athletes complete a
distance run (distance was
not specified in original
workout description). The
athlete with the fastest
time will be the winner of
that event. Then complete
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
“REGIONALS
10.2
(AUSTRALIA)”
For Time 2x20 meter Sled
Pulls (20/10 kg)
21 Box Jumps
21 Kettlebell Swings (32/24
kg)
2x20 meter Sled Pulls
(40/20 kg)
15 Box Jumps
15 Kettlebell Swings (32/24
kg)
2x20 meter Sled Pulls
1607 BENCHMARK
WODS
April 17, 2019
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
dumbbell sqaut snatch and
crosses the finish line.
Athletes will have a brief
rest before resetting and
beginning Pedal to the
Metal 2.
wodwell.com/wod/pedal-metal-1
“PIER PADDLE”
For Time 500 meter Swim
2 mile Paddle
500 meter Swim
Time Cap: 60 minutes
Athletes begin on the
beach and will swim 500
meters around the pier
then return to the beach to
grab paddle boards. They
will then return to the
water and paddle south for
1 mile, turn around, and
paddle back the 1 mile
where they will return to
the boards to the beach.
They will then swim around
the pier again, climb out of
the water and cross the
finish line.
page 139 of 310
Teenagers 14-15: Boys use
45-lb. barbell and perform
jumping pull-ups. Girls use
35-lb. barbell and perform
jumping pull-ups. Masters
55+: Men use 65-lb.
barbell and perform chin-
over-bar pull-ups. Women
use 45-lb. barbell and
perform chin-over-bar pull-
ups. Scaled Masters 55+:
Men use 45-lb. barbell and
perform jumping pull-ups.
Women use 35-lb. barbell
and perform jumping pull-
ups.
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
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.
(60/30 kg)
9 Box Jumps
9 Kettlebell Swings (32/24
kg)
wodwell.com/wod/regionals-10-
2-australia
“REGIONALS
10.2
(CENTRAL/SOUT
H AMERICA)”
For Time 50 Box Jumps
(24/20 in)
30 Snatches (115/75 lb)
1000 meter Row
wodwell.com/wod/regionals-10-
2-centralsouth-america
“REGIONALS
10.2
(NORTHWEST)”
AMRAP in 2 minutes
Apollon's Axle Deadlifts
Time Cap: 90 seconds
Men athletes will be able to
pick from three weights
(263, 303, or 353 lbs).
Women athletes will be
able to pick from three
weights (173, 213, and 263
lbs).
wodwell.com/wod/regionals-10-
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/pier-paddle wodwell.com/wod/pedal-metal-2 2-northwest

“RANCH “PUSH PULL” “REGIONALS

DEADLIFT For Time 7 Handstand 10.2
LADDER” Push-Ups (deficit for men) (SOUTHWEST)”
50 ft Sled Pull
For Time Deadlift Ladder 5 Rounds for Time 5/2
8 Handstand Push-Ups
Muscle-Ups
50 ft Sled Pull
Men: 425, 435, 445, 455, 10 Power Cleans (135/85
9 Handstand Push-Ups
465, 475, 485, 495, 505, lb)
50 ft Sled Pull
515, 525, 535, 545, 555, 200 meter Run
10 Handstand Push-Ups
565, 575, 585, 595, 605,
50 ft Sled Pull
615 lb wodwell.com/wod/regionals-10-
2-southwest
Time Cap: 11 minutes
Women: 275, 285, 295,
305, 315, 325, 335, 345,
Each round the deficit for “REGIONALS
355, 365, 370, 375, 380,
the strict handstand push-
385, 390, 395, 400, 405, 10.3
ups increases. No kipping.
410, 415 lb (AUSTRALIA)”
wodwell.com/wod/push-pull For Time 12 Overhead
Similar to the 2009 deadlift
Squats (60/40 kg)
ladder, where 1 rep is
21 Pull-Ups
performed every 30 “RANCH MINI- 2700 meter Run
seconds through a series of
20 barbells that each
CHIPPER” 21 Pull-Ups
For Time 50 Wall Ball Shots 12 Thrusters (60/40 kg)
increase in weight.
The deadlift ladder will (30/20 lb)
wodwell.com/wod/regionals-10-
begin 10 minutes after the 25 Med-Ball GHD Sit-Ups 3-australia
last athlete completes the (30/20 lb)
trail run. Athletes will lift in Hill Sprint with Med Ball
the reverse order that they (30/20 lb) “REGIONALS
finish the run. Last on the
wodwell.com/wod/ranch-mini-
10.3
run will lift first. First on
the run will lift last.
chipper (CENTRAL/SOUT
H AMERICA)”
wodwell.com/wod/ranch- AMRAP in 10 minutes Max
deadlift-ladder “RCC 19.1
Deadlifts (315/185 lbs)
QUALIFIER” Max Muscle-Ups
For Time Part A

page 140 of 310

1607 BENCHMARK
WODS
April 17, 2019

“RAPID FIRE” From 0:00-12:00, perform: Max reps should be

For Time 6 Snatches (50/40
kg)
5 Snatches (60/45 kg)
4 Snatches (70/50 kg)
3 Snatches (80/55 kg)
2 Snatches (90/60 kg)
1 Snatches (100/65 kg)
Time cap: 4 minutes
Any type of Snatch will be
acceptable. Score will be
time completed in, or
number of reps done in the
4 min cap.
21 Alternating Dumbbell
Snatches (22.5/15 kg)
21 Box Jump-Overs (24/20
in)
15 Alternating Dumbbell
Snatches (22.5/15 kg)
15 Box Jump-Overs (24/20
in)
9 Alternating Dumbbell
Snatches (22.5/15 kg)
9 Box Jump-Overs (24/20
in)
27 Dumbbell Squats
(22.5/15 kg)
27 Burpee Box Jump-Overs
(24/20 in)
performed in 10 minutes
with a minimum of 20 reps
for men and 10 reps for
women for each
movement. The lower
number of repetitions of
either deadlifts or muscle-
ups. For example, if a
competitor completes 35
deadlifts and 22 muscle-
ups their score will be 22,
which is the lower of the
two.
wodwell.com/wod/regionals-10-
3-centralsouth-america

wodwell.com/wod/rapid-fire 18 Dumbell Squats

(22.5/15 kg)
18 Burpee Box Jump-Overs “REGIONALS
“RCC 19.3 (24/20 in) 10.3
QUALIFIER” 45 Dumbbell Box Step- (NORTHEAST)”
Overs
AMRAP in 20 minutes 12 AMRAP in 7 minutes 7
calorie Row Deadlifts (225/135 lb)
3 minutes Rest
10 Toes-to-Bars 7 Handstand Push-Ups
8 Shoulder-to-Overheads 14 Box Jumps
Part B
(60/40 kg) From 15:00-20:00, wodwell.com/wod/regionals-10-
perform: 3-northeast
wodwell.com/wod/rcc-19-3-
8 Squat Cleans (85/50 kg)
qualifier
6 Squat Cleans (100/65 kg)
4 Squat Cleans (125/80 kg) “REGIONALS
“REGIONALS 2 Squat Cleans (145/90 kg) 10.3
10.1 (ASIA)” wodwell.com/wod/rcc-19-1-
(SOUTHEAST)”
For Time 10 Deadlifts qualifier 4 Rounds for Time 4/2
(315/205 lb) Muscle-Ups
50 Double-Unders 16 Kettlebell Snatches
900 meter Run “REDEMPTION” (53/35 lb) (8 each arm)
5 Deadlifts (315/205 lb) For Time 3 Pegboard

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25 Double-Unders Ascents Time Cap: 10 minutes

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
“REGIONALS
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
21 Thrusters (135/85 lb)
2 Pegboard Ascents 4 muscle-ups per round for
15 Thrusters (135/85 lb) men, 2 for women,
1 Pegboard Ascent followed by 16 kettlebell
9 Thrusters (135/85 lb) snatches (no need to
alternate each rep, but
Time Cap: 10 minutes must complete 8 reps per
arm).
wodwell.com/wod/redemption
wodwell.com/wod/regionals-10-
3-southeast
“REGIONALS
10.1 “REGIONALS
(AUSTRALIA)” 10.4 (ASIA)”
For Reps in 5 minutes Max
AMRAP in 9 minutes Buy-
Reps Ground-to-Overheads
in:
(50/30 kg)
1500 meter Row
wodwell.com/wod/regionals-10-
1-australia Then:
5/2 Muscle-Ups
5 Ground-to-Shoulders
“REGIONALS (155/105 lbs)
10.1
Time cap for women is 12
(CENTRAL/SOUT minutes.
H AMERICA)”
wodwell.com/wod/regionals-10-
7 Rounds for Time 5 Pull-
4-asia
Ups
10 Push-Ups
15 Air Squats “REGIONALS
10 Thrusters (115/75 lb)
10.4 (CENTRAL
Time Cap: 25 minutes EAST)”
For Time 50 Box Jumps
Five rounds for time will be (24/20 in)
done for women. 40 Kettlebell Overhead
Swings (24/16 kg)
wodwell.com/wod/regionals-10-

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1-centralsouth-america 30 Burpees with Jump Over

“REGIONALS
10.1
(SOUTHEAST)”
For Load 1 Squat Clean
every 50 seconds
Men: 215 lb to 335 lb (10
lb increments)
Women: 120 lb to 180 lb (5
lb increments)
One bonus pound will be
added to the best lift for
every bar the athlete Jerks
to overhead.
13 bars will be lined up in
ascending weight.
wodwell.com/wod/regionals-10-
1-southeast
“REGIONALS
10.2 (AFRICA)”
For Load 1 rep max
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
10.1
(NORTHWEST)”
3 Rounds for Time 10
Overhead Squats (135/95
lb)
50 Double-Unders
wodwell.com/wod/regionals-10-
1-northwest
“REGIONALS
10.1
(SOUTHWEST)”
For Time 75 meter Tire
Flips
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.
wodwell.com/wod/regionals-10-
1-southwest
“REGIONALS
10.2 (ASIA)”
AMRAP in 12 minutes 5/3
Handstand Push-Ups
7 Snatches (115/75 lb)
Sandbag
20 Sandbag Cleans from
Ground to Front Squats
(40/20 lb)
10 Dumbbell Shoulder-to-
Overheads (65/40 lb)
20 Sandbag Cleans from
Ground to Front Squats
(40/20 lb)
30 Burpees with Jump Over
Sandbag
40 Kettlebell Overhead
Swings (24/16 kg)
50 Box Jumps (24/20 in)
wodwell.com/wod/regionals-10-
4-central-east
“REGIONALS
10.4
(NORTHEAST)”
For Time 10 Power Cleans
(185/115 lbs)
30 meters Load the Sled
(45/25 lbs)
20 calories Ski
30 meters Sprint
30 Power Snatches (95/65
lbs)
30 meters Load the Sled
(45/25 lbs)
40 Burpees
30 meters Push Loaded
Sled (90/50 lbs) on High
Bars
50 Kettlebell Swings (55/35
lbs)

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wodwell.com/wod/regionals-10- 30 meters Push Loaded

“REGIONALS
2-asia
Sled Back
10.2 (CANADA)”
60 Double Unders
For Load 3 Sets for Max 30 meters Sprint (to finish
Weight Completed in “REGIONALS line)
Pounds 10.2 (CENTRAL
1 Snatch Grip Deadlift EAST)” wodwell.com/wod/regionals-10-
1 Snatch 4-northeast
1 Overhead Squat For Time 5000 meter Trail
1 Squat Snatch Run
“REGIONALS
"with sandbags on a very
Time Cap: 10 minutes 10.4
large hill"
(SOUTHEAST)”
wodwell.com/wod/regionals-10-
2-canada wodwell.com/wod/regionals-10- For Time 500 meter Row
2-central-east
25 Burpees
500 meter Row
“REGIONALS 25 Burpees
“REGIONALS
10.2 (NORTH
10.2 wodwell.com/wod/regionals-10-
CENTRAL)” 4-southeast
(NORTHEAST)”
For Time 1400 meter Run
For Load 3 rep max Clean-
This run is in a time trial and-Jerks “REGIONALS
format. Each individual 10.5
runner will be started Athletes will have 10
minutes to establish your (AUSTRALIA)”
every minute.
three rep max. All three AMRAP in 10 minutes 6
wodwell.com/wod/regionals-10- lifts must occur within 40 Deadlifts (120/70 kg)
2-north-central seconds. 6 Clean and Jerks (60/30
kg)
wodwell.com/wod/regionals-10-
“REGIONALS 2-northeast
wodwell.com/wod/regionals-10-
5-australia
10.2 (SOUTH
CENTRAL)” “REGIONALS
AMRAP in 10 minutes 5 10.2 “REGIONALS
Pull-Ups (SOUTHEAST)” 10.5
10 Push-Ups
With a Running Clock in 12 (SOUTHEAST)”
15 Air Squats
minutes 20/10 Handstand 8 Rounds For Time 2 Squat
Push-Ups Snatches (145/85 lb)

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All with a weight vest Then, AMRAP in remaining 4 Push Presses or Push
(20/10 lb) time: Jerks (145/85 lb)
20 Double Unders 6 Chest-to-Bar Pull-Ups
wodwell.com/wod/regionals-10- 10 Box Jumps (24 in) 200 meter Run
2-south-central 10 Sandbag Lunges (60/40
lb) The "push presses or push
jerks" are also known as
“REGIONALS wodwell.com/wod/regionals-10- "shoulder-to-overhead,"
10.3 (AFRICA)” 2-southeast meaning the athlete may
5 Rounds for Time 250 get the bar from shoulder
meter Row to overhead anyhow.
“REGIONALS
5 Squat Cleans (75/45 kg)
5 Handstand Push-Ups 10.3 (ASIA)” wodwell.com/wod/regionals-10-
5-southeast
For Time 25 Sumo Deadlift
wodwell.com/wod/regionals-10- High-Pulls (95/65 lb)
3-africa 25 meter Overhead Lunges “REGIONALS
(35/25 lb)
25 Pull-Ups
11.3”
“REGIONALS 25 Box Jumps (24/20 in) 21-15-9 Reps for Time
10.3 (CANADA)” 25 GHD Sit-Ups Deadlifts (315/205 lb)
4 Rounds for Time 35 Wall 25 Kettlebell Swings (24/16 Box Jumps (30/24 in)
Ball Shots (20/14 lb) kg)
25 Toes-to-Bars Athletes will perform 21
20 Chin-Ups (Chin Over
25 Weighted Dumbbell deadlifts then 21 box
Vertical Plane)
Burpees (20/10 lb) jumps, then 15 deadlifts
wodwell.com/wod/regionals-10-
and 15 box jumps, then 9
3-canada wodwell.com/wod/regionals-10- deadlifts and 9 box jumps.
3-asia Athletes begin behind the
line. At Go, athletes move
“REGIONALS to the barbell and begin
10.3 (EUROPE)” “REGIONALS their deadlifts. Their result
10.3 (CENTRAL is the time to complete the
For Time 20 Chest-to-Bar
EAST)” entire workout. There is a
Pull-Ups
12min time cap. If an
20 Box Jumps For Load 1 rep max athlete cannot finish in the
20 Toes-to-Bars Deadlift time cap, their score is the
100 meter Overhead Carry
time cap plus a one second
(80/60 kg) Each athlete will have a
penalty for each rep not
20 Toes-to-Bars bar, an infinite supply of
completed.
20 Box Jumps plates and ten minutes to

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20 Chest-to-Bar Pull-Ups achieve their max deadlift.
wodwell.com/wod/regionals-10- wodwell.com/wod/regionals-10-
3-europe 3-central-east
“REGIONALS “REGIONALS
10.3 10.3 (NORTH
(NORTHWEST)” CENTRAL)”
For Time 5 mile Run 3 Rounds for Time 500
meter Row
The first mile is a hill and 12 Overhead Squats
the athletes will do two (115/75 lb)
laps. 50 Double-Unders
wodwell.com/wod/regionals-10- The double unders will be
3-northwest counted each time the
rope passes completely
under the athlete’s feet.
“REGIONALS You will be able to use your
10.3 own jump rope, so bring
(SOUTHWEST)” one if you would like. We
will have jump ropes to use
For Time 20 Shoulder-to-
as well. The overhead
Overheads (185/115 lb)
squat will be performed
40 Burpees
from a complete lock out of
the arms, shoulders, hips
Time Cap: 7 minutes
and knees. Descending
wodwell.com/wod/regionals-10- until the hip crease is
3-southwest below the patella and then
returning to a complete
lock out of the arms,
“REGIONALS shoulders, hips and knees.
10.4 You may squat snatch into
the first rep. This workout
(AUSTRALIA)”
has a 15 minute cut-off.
3 Rounds for Time 6
Muscle-Ups wodwell.com/wod/regionals-10-
12 Squat Snatches (60/30 3-north-central
kg)
page 146 of 310
wodwell.com/wod/regionals-11-3
“REGIONALS
11.6”
For Time 20 calorie Row
30 Burpees
40 Two-Arm Dumbbell
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
1607 BENCHMARK
WODS
April 17, 2019

18 Toe-to-Bars “REGIONALS
“REGIONALS
12.3”
wodwell.com/wod/regionals-10- 10.3 (SOUTH
4-australia 4 Rounds for Time 10 One-
CENTRAL)”
Arm Dumbbell Snatches
For Time 100 Double (100/70 lbs)
“REGIONALS Unders 100 meter Sprint
3 Rounds:
10.4 (EUROPE)”
10 Deadlifts (275/185 lb) wodwell.com/wod/regionals-12-3
For Time 400 meter Run 1 Sandbag Run (75/50 lb)

Then, 3 Rounds of: Then, “REGIONALS

15 Power Snatches (30 kg) 1000 meter Row
35 Double-Unders
12.6”
wodwell.com/wod/regionals-10- For Time 3 Rounds of:
400 meter Run 3-south-central 7 Deadlifts (345/225 lb)
7 Muscle-Ups
wodwell.com/wod/regionals-10- 3 Rounds of:
4-europe “REGIONALS 21 Wall Ball Shots (20/14
10.4 (AFRICA)” lb)
21 Toes-to-Bars
“REGIONALS For Time 50 Pull-Ups
Then:
50 Wall Ball Shots (20/15
10.4 100 foot Farmer Carry
lb)
(NORTHWEST)” (100/70 lb dumbbells)
50 Kettlebell Swings (24/16
28 Burpee Box Jumps
For Time 30 calorie Row kg)
(24/20 in)
30 Thrusters (95/65 lb) 50 Shoulder-to-Overheads
100 foot Farmer Carry
3 Rope Climbs (20/15 (40/30 kg)
(100/70 lb dumbbells)
meters) 50 Double Unders
3 Muscle-Ups
30 Kettlebell Swings (1.5/1 100 meter Tire Flips
pood) 50 Tire Jumps This workout is broken into
100 meter Walking Lunges 3 parts all done with a
20 calorie Row with Load Overhead (20/15 running clock. Complete 3
20 Thrusters (115/75 lb) kg) rounds of Deadlifts and
2 Rope Climbs (20/15 Muscle-ups then advance
meters) Tire jumps should be
to the next 3 rounds of
20 Kettlebell Swings (1.5/1 performed with both feet in
Wall ball shots and Toes-
pood) and out as done with a box
to-bar. The final round will
jump.
be the Farmer carry with
10 calorie Row one dumbbell in each
10 Thrusters (135/95 lb) wodwell.com/wod/regionals-10-
hand, Burpee box jump

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1 Rope Climb (20/15 4-africa and Muscle-up.

meters)
10 Kettlebell Swings (1.5/1 wodwell.com/wod/regionals-12-6
pood) “REGIONALS
10.4 (CANADA)”
wodwell.com/wod/regionals-10- “REGIONALS
4-northwest
For Time 50 Double-Unders
10 Burpees 13.3”
40 Double-Unders For Time 30 Burpee
“REGIONALS 10 Burpees Muscle-Ups
30 Double-Unders
10.4
10 Burpees Time Cap: 7 minutes
(SOUTHWEST)” 20 Double-Unders
For Time 1000 meter Row 10 Burpees For this event, the athlete
30 Overhead Squats 10 Double-Unders will begin on a starting
(135/95 lb) 10 Burpees mat. At the call of "3-2-1 …
1200 meter Run Go!" the athlete will move
wodwell.com/wod/regionals-10- to a set of rings and begin
wodwell.com/wod/regionals-10- 4-canada performing burpee muscle-
4-southwest ups. After the 30th
repetition, the athlete will
“REGIONALS move to the finishing mat
“REGIONALS 10.4 (NORTH and the workout is
10.5 (CANADA)” CENTRAL)” complete.
For Time 12 Tire Flips (Big For Time 10 Snatches
wodwell.com/wod/regionals-13-3
Fucker/Sort of Big Fucker) (145/95 lb)
6 Clean and Jerks (135/95 20 Chest-to-Bar Pull-Ups
lb) 30 Stick Jumps (24/20 in) “REGIONALS
300 meter Run 40 Ball Slams (45/30 lb)
9 Tire Flips (Big Fucker/Sort 13.6”
30 Stick Jumps (24/20 in)
of Big Fucker) 20 Chest-to-Bar Pull-Ups For Time 100 Double
9 Clean and Jerks (135/95 10 Snatches (145/95 lb) Unders
lb) 50 Handstand Push-Ups
450 meter Run wodwell.com/wod/regionals-10- 40 Toes-to-Bars
6 Tire Flips (Big Fucker/Sort 4-north-central 30 Shoulder-to-Overheads
of Big Fucker) with Axle (160/100 lbs)
12 Clean and Jerks (135/95 90 foot Walking Lunges
lb) “REGIONALS with Axle (160/100 lbs)
600 meter Run 10.4 (SOUTH
Time Cap: 15 minutes

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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
each meter and each
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
page 149 of 310
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
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
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,
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
1607 BENCHMARK
WODS
April 17, 2019
“REGIONALS
11.4”
For Time 100 Pull-Ups
100 Kettlebell Swings
(24/16 kg)
100 Double Unders
100 Overhead Squats
(95/65 lb)
Athletes will start on the
ground below their pull-up
bar. At Go, they will jump
to their bar. Any jumping
before the Go will result in
a false start. This workout
is a chipper. All pull-ups
must be completed before
the kettlebell swings, all
the swings before the
double-unders, and all the
double-unders before the
overhead squats. There is
a 25min 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-11-4
“REGIONALS
12.1”
21-15-9 Reps for Time
Deadlifts (225/155 lb)
Handstand Push-Ups
page 150 of 310
“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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
wodwell.com/wod/regionals-12-1
“REGIONALS
12.4”
For Time 50 Back Squats
(135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads
(135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads
(85/65 lbs)
50 Overhead Squats (65/45
lbs)
40 Pull-Ups
30 Shoulder-to-Overhead
(65/45 lbs)
wodwell.com/wod/regionals-12-4
“REGIONALS
13.1”
For Time 1000 meter Row
50 Thrusters (45 lbs)
30 Pull-Ups
Time Cap: 10 minutes
For this event, known as
"Jackie", the athlete will
begin on the rower with
the handle in the rack and
their hands off the handle.
At the call of "3-2-1 … Go!"
the athlete will begin
rowing and rows 1,000
page 151 of 310
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
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
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
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
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meters, then gets off the
rower and moves to a
designated area to perform
50 thrusters. After the 50th
thruster, the athlete moves
to the pull-up bar and
performs 30 pull-ups. Once
the 30th pull-up is
complete, the athlete runs
to the finish mat and the
workout is finished.
wodwell.com/wod/regionals-13-1
“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
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
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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-
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)
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
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
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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
completed, they will run
across the stadium to their
barbell and perform 4
squat cleans, then advance
their barbell to the next
number. They will then run
back across the stadium
and begin their second
page 153 of 310
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
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
“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
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)
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round of rope climbs and
then squat cleans. Once
the fourth round of squat
cleans are completed, the
athlete will move directly
to the finishing mat
(without running across the
stadium), and the workout
is complete.
wodwell.com/wod/regionals-13-7
“REGIONALS
14.3”
3 Rounds for Time 50
Pistols alternating each leg
7 Muscle-Ups
10 Hang Power Cleans
(175/115 lbs)
Time Cap: 16 minutes
This event begins with the
athlete on a starting mat.
At the call of "3-2-1 … Go!"
they move forward and
perform 50 pistols
alternating each leg (25 at
each designated area),
then move to the rings for
7 muscle-ups, then to the
barbell for 10 hang power
cleans. The athlete will
move the bar to the next
designated lifting area
after finishing the hang
power cleans. After 3
rounds are completed the
athlete moves to the finish
page 154 of 310
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
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,
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
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.
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April 17, 2019
mat and the event is
complete.
wodwell.com/wod/regionals-14-3
“REGIONALS
14.6”
For Time 50 calorie Row
50 Box Jump Overs (24/18
in)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14
lbs)
50 Ring Dips
50 Wall Ball Shots (20/14
lbs)
50 Deadlifts (180/120 lbs)
50 Box Jump Overs (24/18
in)
50 calorie Row
Time Cap: 21 minutes
This event begins with the
athlete seated on the
rower. At the call of "3-2-1
… 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
will move the box forward
to the next designated
area, then advance to the
barbell. At the barbell they
will perform 50 deadlifts,
advancing the barbell after
every 10 reps, then move
forward for 50 wall-ball
page 155 of 310
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)
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
wodwell.com/wod/regionals-16-3
“REGIONALS
16.6”
For Time 1000 meter Bike
100 feet Handstand Walk
10 Overhead Squats
(225/155 lb)
500 meter Row
50 Burpee Box Jump Overs
5 Overhead Squats
(225/155 lb)
Time Cap: 16 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, athlete will move to
the Assault Air Bike and
ride until the monitor reads
1.0 km. They will then
move to the end of their
lane and handstand walk
back towards the rig 100
feet. Next they will move
the first barbell into their
lane to perform 10
overhead squats, and then
will advance to the rower
for a 500 meter row. Once
the row has been
completed, the athlete will
move the first box into
their lane to complete 40
burpee box jump overs,
advancing the box every 5
reps. After completing 40
reps, they will move the
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April 17, 2019
shots, then move forward
again to the rings. After 50
ring dips are complete, the
athlete will return through
the same stations, again
performing 50 reps at each
station and moving the
barbell and box back
through the designated
areas. When the monitor
displays 50 calories, the
athlete will get off the
rower and move to the
finish mat and the event is
complete.
wodwell.com/wod/regionals-14-6
“REGIONALS
15.2”
For Time 21 Thrusters
(115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)
Time Cap: 16 minutes
This event begins with the
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,
page 156 of 310
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-
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
larger box into their lane to
complete their final 10
reps, still advancing every
5. With the last burpee box
jump over complete, the
athlete will advance to the
second barbell, move it
into their lane and perform
5 overhead squats. Upon
completing the last
overhead squat, the
athlete will move to the
finish mat. Time stops
when the athlete reaches
the finish mat. Each
Burpee Box Jump Over
begins with a burpee
performed perpendicular to
and facing the box. At the
bottom of the burpee, the
chest and thighs must
touch the ground. The
athlete must then jump
over the box, using a two-
foot takeoff, and must
jump over the box without
touching it. The feet must
go over the box, not
around it.
wodwell.com/wod/regionals-16-6
“REGIONALS
17.2”
21-15-9 Reps for Time
Dumbbell Snatches (80/55
lb)
Ring Dips
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April 17, 2019
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
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
page 157 of 310
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
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
Time Cap: 6 minutes
wodwell.com/wod/regionals-17-2
“REGIONALS
17.5”
21-15-9 Reps for Time
Muscle-Ups
Single-Arm Dumbbell
Overhead Squats (80/55
lb)
Time Cap: 11 minutes
wodwell.com/wod/regionals-17-5
“REGIONALS
18.2”
For Time "Linda"
10-9-8-7-6-5-4-3-2-1 Reps
of:
Deadlifts (295/220 lb)
Bench Presses (195/135 lb)
Squat Cleans (145/105 lb)
Time Cap: 17 minutes
This is one of the CrossFit's
benchmark "Girls"
workouts, known as
“Linda.” This event begins
with the athlete on the
starting mat. At the sound
of the beep, the athlete will
move forward to the
deadlift bar and perform
10 deadlifts. The athlete
1607 BENCHMARK
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April 17, 2019
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
“REGIONALS
16.1”
For Time 0:00-2:00
10 Squat Snatches
(185/135 lb)
2:00-4:00
8 Squat Snatches (205/145
page 158 of 310
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
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)
will then move to the rack
and perform 10 bench
presses, then forward
again for 10 squat cleans.
At the end of each round
(after the last clean) the
athlete will advance the
clean barbell forward, then
return to the deadlift
barbell and begin the next
round. Athletes will
continue in this fashion
through the rounds of 9-8-
7-6-5-4-3-2 and 1 rep. After
the final clean, the athlete
will step over the barbell
and move to the finish
mat.
wodwell.com/wod/regionals-18-2
“REGIONALS
18.5”
For Time 50 Handstand
Push-Ups
50 Toes-to-Bars
50 calorie Assault Bike
50 Dumbbell Box Step-
Overs (2 x 70/50 lb, 24/20
in)
50 feet Right-Arm
Dumbbell Overhead
Lunges (2 x 70/50 lb)
50 feet Left-Arm Dumbbell
Overhead Lunges (2 x
70/50 lb)
Time Cap: 17/22 minutes
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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
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
page 159 of 310
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
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
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete moves
under the wall, then kicks
up to complete 50
handstand push-ups. The
athlete then will advance
forward to the pull-up bar
to complete 50 toes-to-
bars, then to the Assault
Bike for 50 calories. He or
she will then move to the
box and dumbbells to
complete 50 step-overs.
The athlete will then begin
lunging back toward the
rig, with one dumbbell held
overheard and the other
dumbbell held at the
shoulder. Once the athlete
has lunged past the 50-
foot mark, he or she will
turn around, alternate
arms and lunge back 50
feet. After the last lunge is
complete, the athlete will
advance to the finish mat.
Scaling This chipper is
moderately long and
includes some difficult
skills. Modify the
movements that you
struggle with, reduce the
reps and choose lighter
dumbbells. Intermediate
Option For time:
35 handstand push-ups
35 toes-to-bars 50-cal.
bike 35 dumbbell box
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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
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
page 160 of 310
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
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
step-overs 50-ft. right-arm
dumbbell overhead lunge
50-ft. left-arm dumbbell
overhead lunge Men: 50-
lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells,
20-in. box Beginner
Option For time: 30 knee
push-ups 30 sit-ups 30-
cal. bike 30 box step-
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)
10 Burpees
wodwell.com/wod/regionals-9-1-
canada-west
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before returning to the forward to the rings and “REGIONALS 9.1

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
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
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
(GREAT BASIN)”
For Time 5 Snatches
(135/95 lb)
100 meter Sandbag Carry
(90/70 lb)
4 Snatches (135/95 lb)
100 meter Sandbag Carry
(90/70 lb)
3 Snatches (135/95 lb)
100 meter Sandbag Carry
(90/70 lb)
2 Snatches (135/95 lb)
100 meter Sandbag Carry
(90/70 lb)
1 Snatches (135/95 lb)
wodwell.com/wod/regionals-9-1-
great-basin
“REGIONALS 9.1
(MID-
ATLANTIC)”
For Time 2000 meter Row
wodwell.com/wod/regionals-9-1-
mid-atlantic

Time Cap: 6 minutes

“REGIONALS “REGIONALS 9.1
This event begins with the
athlete on the starting 16.5” (NORTHWEST)”
mat. At the sound of the 3 Rounds for Time 400 For Load Max Clean and
beep, they will move meter Run Press
forward to the first barbell 40 GHD Sit-Ups
and perform 21 thrusters. 7 Deadlifts (405/275 lb) wodwell.com/wod/regionals-9-1-
Once all 21 thrusters are northwest
complete, the athlete will Time Cap: 16 minutes
move to the rope for 3

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1607 BENCHMARK
WODS
April 17, 2019
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
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)
page 162 of 310
This event begins with the
athlete on the starting “REGIONALS 9.2
mat. At the sound of the (ASIA)”
beep the athlete will move For Time 750 meter Row
forward to the 25 Pull-Ups
TrueFormtreadmill to begin 400 meter Farmer's Carry
the first 400-m run. Once 25 Pull-Ups
the monitor reads 0.4 km,
they will advance to the wodwell.com/wod/regionals-9-2-
GHD to perform 40 GHD asia
sit-ups and then to the
barbell to perform 7
deadlifts. They will then “REGIONALS 9.2
advance the barbell to the (CANADA
next section before WEST)”
returning to the treadmill
to begin the next round. For Time 1000 meter Run
Upon completing the last
wodwell.com/wod/regionals-9-2-
deadlift in the third round, canada-west
the athlete will move to
the finish mat. Time stops
when the athlete reaches “REGIONALS 9.2
the finish mat.
(GREAT BASIN)”
wodwell.com/wod/regionals-16-5 5 Rounds for Time 7
Deadlifts (275/185 lb)
30 Air Squats
“REGIONALS 7 Handstand Push-Ups
17.1”
wodwell.com/wod/regionals-9-2-
For Time 1,200 meter Run great-basin
Then, 12 Rounds of:
4 Strict Handstand Push- “REGIONALS 9.2
Ups (MID-
8 Chest-to-Bar Pull-Ups
12 Air Squats
ATLANTIC)”
3 Rounds for Time 10
All with a weight vest Deadlifts (275/185 lb)
(20/14 lb) 50 Double-Unders
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 163 of 310
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
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
wodwell.com/wod/regionals-9-2-
mid-atlantic
“REGIONALS 9.2
(NORTHWEST)”
For Load Max Deadlift
wodwell.com/wod/regionals-9-2-
northwest
“REGIONALS 9.3
(AUSTRALIA)”
For Time 3 laps Run
through the Cronulla Sand
Dunes
wodwell.com/wod/regionals-9-3-
australia
“REGIONALS 9.3
(DIRTY SOUTH)”
AMRAP in 8 minutes 5
Clean and Jerks
10 Chest-to-Bar Pull-Ups
Clean and jerk should be
performed from the
ground by any recognized
clean to full extension
overhead.
wodwell.com/wod/regionals-9-3-
dirty-south
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 164 of 310
"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
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
“REGIONALS 9.3
(HELL’S HALF
ACRE)”
21-15-9 Reps for Time Box
Jumps (24/20 in)
Kettlebell Swings (53/35 lb)
Sumo Deadlift High-Pulls
(95/65 lb)
wodwell.com/wod/regionals-9-3-
hells-half-acre
“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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 165 of 310
and perform 10 snatches
(advancing every 5 reps). “REGIONALS 9.4
The same barbell will then (CANADA
be used for 12 over-the-bar EAST)”
burpees (advancing every
For Time 5000 meter Trail
6 reps). After 2 rounds are
Run with 3 mini-events
complete, the athlete will
along the trail
move to the second, lighter
barbell and perform rounds
Mini-event 1:
3 and 4 in the same
3 Tire Flips (500/ 250 lb) in
fashion. Once the the final
30 seconds
burpee is complete, the
athlete will move to the
Mini-event 2:
finish mat. Scaling Reduce
3 Keg Clean and Presses
the load and volume to
(100/50 lb) in 30 seconds
keep this a sprint. The
weight should be
Mini-event 3:
challenging but light
100-150 meter Sandbag
enough to string reps
Carry (60/30 lb)
together without dropping
the bar. Reduce the wodwell.com/wod/regionals-9-4-
number of burpees so that canada-east
you can maintain a fast
pace.
“ROPE AND
wodwell.com/wod/regionals-18-4
YOKE”
For Time 300 meter Run
“REGIONALS 9.1 4 Rope Climbs
44 foot Yoke Carry
(AFRICA)”
300 meter Run
10-9-8-7-6-5-4-3-2-1 Reps 3 Rope Climbs
for Time Deadlifts (125/70 44 foot Yoke Carry
kg) 300 meter Run
Burpees (5 per round) 2 Rope Climbs
Squat Clean and Jerks 44 foot Yoke Carry
(60/40 kg) 300 meter Run
1 Rope Climb
wodwell.com/wod/regionals-9-1-
44 foot Yoke Carry
africa
1607 BENCHMARK
WODS
April 17, 2019
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
“REGIONALS 9.1
(AUSTRALIA)”
3 Rounds for Time 10
Clean-and-Jerks (60/40 kg)
15 Ring Dips
20 Kettlebell Swings (24/16
kg)
wodwell.com/wod/regionals-9-1-
australia
page 166 of 310
Time Cap: 16 minutes
“REGIONALS 9.1
(CANADA Scaling: M 14-15: 300-lb.
EAST)” yoke M 50-54: 380-lb. yoke
M 55+: 300-lb. yoke F 14-
For Load 1 rep max
15: 245-lb. yoke F 50-54:
Deadlift
300-lb. yoke F 55+: 245-lb.
yoke
wodwell.com/wod/regionals-9-1-
canada-east
wodwell.com/wod/rope-and-yoke
“REGIONALS 9.1
“RUN SWIM
(EUROPE)”
RUN”
3 Rounds for Time 400
For Time 1.5 mile Run
meter Run
500 meter Swim
21 Kettlebell Swings (32/20
1.5 mile Run
kg)
12 Chest-to-Bar Pull-Ups
Time Cap: 60 minutes
wodwell.com/wod/regionals-9-1-
europe Athletes will start at the
AEC Center, run 1.5 miles
to Lake Monona, swim 500
“REGIONALS 9.1 meters around a series of
buoys, then return along
(ICELANDIC)”
the same run course to the
AMRAP in 12 minutes 5 finish line at the AEC
Pull-Ups Center. Athlete’s score is
10 Burpees the total time it takes for
15 Kettlebell Swings (24/16 them to complete the
kg) event.
20 Double-Unders
wodwell.com/wod/run-swim-run
wodwell.com/wod/regionals-9-1-
icelandic
“SAB 16.3”
“REGIONALS 9.1 AMRAP (with a partner) in
18 minutes From 0:00-
(NORTHERN
10:00:
2-4-6-8-10-12-14-16-18...
1607 BENCHMARK
WODS
April 17, 2019

CALIFORNIA)” Reps
“REGIONALS 9.1 Chest-to-Bar Pull-Ups
For Time 500 meter Row
(DIRTY SOUTH)” Box Jump Overs (24/20 in)
30 Burpees
AMRAP in 8 minutes 3 10 Shoulder-to-Overheads
minute max points Suicide Then, from 10:00-18:00:
(165/95 lbs)
Run 3 rep max Shoulder-to-
2 minute Rest wodwell.com/wod/regionals-9-1-
Overheads
3 minute max rep Deadlifts northern-california
(275/185 lb) Athlete A will perform the
first set of pull-ups and box
wodwell.com/wod/regionals-9-1- “REGIONALS 9.2 jump overs before Athlete
dirty-south B proceeds to the second
(AFRICA)”
set. Both athletes will take
For Time Buy-In: turn finishing each set.
“REGIONALS 9.1 500 meter Row Only one person can work
(HELL’S HALF at a time. There will be two
Then, 2 Rounds of: scores for this two-part
ACRE)” 20 Pull-Ups workout. Score A will be
3 Rounds for Time 500 20 Thrusters (30/20 kg) the total number of
meter Row 400 meter Run repetitions from the first
10 Squat Clean and Jerks 20 Kettlebell Swings (24/16 10 minutes of the workout.
(155/105 lb) kg) The second score will be
20 Box Jumps the total weight lifted
wodwell.com/wod/regionals-9-1-
successfully by Athlete A
hells-half-acre
Buy-Out: and Athlete B.
500 meter Row
wodwell.com/wod/sab-16-3
“REGIONALS 9.1 wodwell.com/wod/regionals-9-2-
(NORTHEAST)” africa

AMRAP in 12 minutes 5 “SAB 17.3”

Thrusters (135/95 lb) For Time (with a partner)
“REGIONALS 9.2
10 Burpees 50 Toes-to-Bars
(CANADA
40 Dumbbell Snatches
wodwell.com/wod/regionals-9-1- EAST)” (22.5/15 kg)
northeast
5 Rounds for Time 5 Clean 50 Unbroken Double-
and Jerks (135/95 lb) Unders (Athlete A)
5 Muscle-Ups 50 Chest-to-Bar Pull-Ups
“REGIONALS 9.1
40 Dumbbell Thrusters
(ROCKY Time Cap: 10 minutes (22.5/15 kg)
50 Unbroken Double-

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1607 BENCHMARK
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April 17, 2019

wodwell.com/wod/regionals-9-2- Unders (Athlete B)

MOUNTAIN)”
canada-east
3 Rounds for Time 8
One partner works at a
Deadlifts (300/195 lb)
time. Partners break up the
400 meter Run “REGIONALS 9.2 work as needed, except
(EUROPE)” the double-unders, the first
wodwell.com/wod/regionals-9-1-
rocky-mountain 15-12-9 Reps for Time set of which must be
Clean and Jerks (60/40 kg) completed by a single
Handstand Push-Ups partner, unbroken. The
“REGIONALS 9.2 second set must be
Clean and jerks can be completed by the other
(AUSTRALIA)”
performed overhead partner, also unbroken. A
21-15-9 Reps for Time anyhow. trip means the athlete
Burpees must start the double-
Pull-ups wodwell.com/wod/regionals-9-2- unders over. Score is the
400 meter Row europe total time to complete the
whole workout.
wodwell.com/wod/regionals-9-2-
australia “REGIONALS 9.2 wodwell.com/wod/sab-17-3
(ICELANDIC)”
“REGIONALS 9.2 For Time 30 Deadlifts
“SAB 18.3”
(DIRTY SOUTH)” (225/135 lb)
650 meter Hill Run AMRAP in 14 minutes Part
5 Rounds for Time 20 30 Ground-to-Overheads A
Double-Unders (110/66 lb) From 0:00-12:00, 1 round
10 Wall Ball Shots (20/14 650 meter Hill Run of:
lb) 10/8 calorie Row
1 Rope Climb (15 ft) The running track will go 30 Overhead Squats (30/20
up a small skiing slope. kg)
Time Cap: 15 minutes 10/8 calorie Row
wodwell.com/wod/regionals-9-2- 25 Overhead Squats (40/30
wodwell.com/wod/regionals-9-2- icelandic kg)
dirty-south
10/8 calorie Row
20 Back Squats (60/45 kg)
“REGIONALS 9.2 10/8 calorie Row
“REGIONALS 9.2 (NORTHERN 15 Back Squats (80/60 kg)
(HELL’S HALF CALIFORNIA)” 10/8 calorie Row
ACRE)” 10 Front Squats (100/75
AMRAP in 10 minutes 2
For Time 50 Chest-to-Bar kg)
Muscle-Ups
Pull-Ups 10/8 calorie Row

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1607 BENCHMARK
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50 Burpees 5 Ground-to-Shoulders 5 Front Squats (120/85 kg)

(185/105 lb)
wodwell.com/wod/regionals-9-2- Part B
hells-half-acre 'Ground-to-shoulder' AMRAP in 2 minutes of:
means the athlete may Toes-to-Bars
move the bar from the
“REGIONALS 9.2 ground to their shoulders This workout is to be done
(NORTHEAST)” any way. The most individually and can be
For Time 2000 meter Row efficient way to do this is a performed at a different
barbell clean. time and place by each
wodwell.com/wod/regionals-9-2- athlete. Let’s show some
northeast wodwell.com/wod/regionals-9-2- love to squats, of any
northern-california sorts: light, heavy, high
reps, low reps. Hiking in
“REGIONALS 9.2 Swiss mountains requires
“REGIONALS 9.3 to be good at squatting!
(ROCKY
(ASIA)” Part A: the workout
MOUNTAIN)”
For Time 900 meter Run alternates rowing and
3 Rounds for Time 10 three squat movements
15 Kettlebell Swings (2/1.5
Chest-to-Bar Pull-Ups (overhead, back and front)
pood)
10 Front Squats (165/105 each time performed twice.
15 Tire Deadlifts (215/130
lb) The number of repetitions
lb)
10 Burpees of the squats is decreasing
15 meter Dumbbell Lunges
(45/30 lb) by 5 while the weight is
wodwell.com/wod/regionals-9-2-
15 Dumbbell Cleans (45/30 increasing. The row is
rocky-mountain
lb) always the same amount
of calories: 10 for male, 8
“REGIONALS 9.3 wodwell.com/wod/regionals-9-3- for female. The Athlete
asia starts sitting on the rower
(CANADA without touching the
EAST)” handle before the timer
21-15-9 Reps for Time “REGIONALS 9.3 starts. At the call 3-2-1-Go
Burpees (CANADA the athlete starts rowing,
Kettlebell Swings (1.5 WEST)” and is then performing the
pood) overhead squat exercise
For Load 1 rep max Barbell
with 30 reps at the
Extended and Controlled
Time Cap: 7 minutes prescribed weight. The
Overhead
squat flow starts with
wodwell.com/wod/regionals-9-3- overhead squats (twice)
canada-east
Athlete has 3 attempts to
then goes to back squats

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1607 BENCHMARK
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April 17, 2019

reach a one rep (twice) and in the end front

“REGIONALS 9.3 max. Placement based on squats (twice). For each
(EUROPE)” SIFF weightlifting formula first squat movement after
AMRAP in 20 minutes 250 which uses max successful rowing the barbell has to
meter Row lift and bodyweight to rank be taken from the floor,
10 Burpees (8-foot target) athletes. using a rack is not
10 Ring Dips (shoulder permitted. For the back
below elbow) wodwell.com/wod/regionals-9-3- squat it is important to
canada-west show control before the
wodwell.com/wod/regionals-9-3- first repetition; after the
europe last rep the athlete must
“REGIONALS 9.3 show control in a standing
(GREAT BASIN)” position and is not pushing
“REGIONALS 9.3 For Time 800 meter Run the bar directly off their
(MID- shoulders: the bar needs to
ATLANTIC)” Then, 3 Rounds of: be dropped in front of the
10 Squat Cleans (155/100 athlete. Only one barbell is
For Time 400 meter Run allowed. The weights can
lb)
21 Overhead Squats (95/65 be changed by the athlete
20 Chest-to-Bar Pull-Ups
lb) or by other people (e.g. the
30 Box Jumps (30/24 in)
21 Box Jumps judge, friends etc.) while
400 meter Run the athlete is rowing for
800 meter Run
15 Overhead Squats (95/65 instance. Clips are
lb) mandatory. The rower
wodwell.com/wod/regionals-9-3-
15 Box Jumps great-basin monitor has to be reset
400 meter Run each round, by the athlete
9 Overhead Squats (95/65 or by his help. The athlete
lb) “REGIONALS 9.3 can only stand up once the
9 Box Jumps
(NORTHEAST)” exact number of calories is
10-9-8-7-6-5-4-3-2-1 Reps displayed on the monitor,
wodwell.com/wod/regionals-9-3-
mid-atlantic For Time Power Cleans not before! The time cap
(155/105 lb) for Part A is 12 min. If the
Chest-to-Bar Pull-Ups Athlete finishes before the
“REGIONALS 9.3 Kettlebell Swings 12 min mark he has to wait
(rest) until minute 12 is
(NORTHWEST)”
wodwell.com/wod/regionals-9-3- over before starting Part B.
5 Rounds for Time 3 northeast If an athlete does not finish
Muscle-Ups in the 12 min time cap he
30 Wall Ball Shots (20/12 will directly move to Part B.
lb) Part B: the Athlete has to

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1607 BENCHMARK
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April 17, 2019

6 Sumo Deadlift High-Pulls “REGIONALS 9.3 perform as many toes-to-

(60/40 kg)
(ROCKY
wodwell.com/wod/regionals-9-3- MOUNTAIN)”
northwest For Time Accumulate
7000/5000 lb Ground-to-
Overhead
“REGIONALS 9.4
(DIRTY SOUTH)” Athletes must lift a barbell
For Time 1000 meter Row ground-to-overhead, any
25 Overhead Squats way they wish, to
(135/95 lb) accumulate 7000 lbs. /
100 meter Run 5000 lbs. Athletes can
50 Kettlebell Swings (53/35 choose from the following
lb) weight/rep combinations:
100 meter Run Men 155 lbs. x 46 reps
25 Burpees 135 lbs. x 52 reps 95 lbs. x
200 meter Run 74 reps 75 lbs. x 94 reps
Women 100 lbs. x 50 reps
Time Cap: 20 minutes 85 lbs. x 59 reps 65 lbs. x
77 reps 55 lbs. x 91 reps
wodwell.com/wod/regionals-9-4-
dirty-south wodwell.com/wod/regionals-9-3-
rocky-mountain
“ROPE
“ROMWOD WZA
CHIPPER”
UP & DOWN
For Time 200 meter SkiErg
50/40 Double-Unders
DOG CHIPPER”
For Time 40 Wall Ball Shots
200 meter Row
50/40 Double-Unders (30/20 lb)
0.4 mile Assault Air Bike 30 Toes-to-Bars
50/40 Double-Unders 20 Burpee Box Jump-Overs
200 meter Row (24/20 in)
50/40 Double-Unders 30 Toes-to-Bars
200-m SkiErg 40 Wall Ball Shots (30/20
90-ft. sled pull (310 / 220 lb)
lb.)
wodwell.com/wod/wza-romwod-
up-down-dog-chipper
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
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

page 171 of 310

1607 BENCHMARK
WODS
April 17, 2019
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
“SAB 16.1”
EMOM For As Long As
Possible From 0:00-1:00:
100 meter Row
1 Thruster (42.5/30 kg)
From 1:00-2:00:
100 meter Row
2 Thrusters (42.5/30 kg)
From 2:00-3:00:
100 meter Row
3 Thrusters (42.5/30 kg)
Continue adding one
thruster every minute
Continue adding one
repetition to the thrusters
every minute for as long as
the athlete can finish the
required repetitions in the
time allowed. For the Swiss
Alpine Battle team
qualifier, each partner
must perform the workout
separately and submit an
individual score. The score
page 172 of 310
“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
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)
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
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
1607 BENCHMARK
WODS
April 17, 2019
is the total number of
thrusters for Athlete A and
Athlete B.
wodwell.com/wod/sab-16-1
“SAB 17.1”
AMRAP (with a partner) in
21 minutes From 0:00-
14:00:
12 Synchronized Overhead
Squats (50/35 kg)
10 Synchronized Burpee
Box Jump-Overs (24/20 in)
Rest in 1 minute.
Then, from 15:00-21:00:
1 Rep Max in the following
complex:
1 Squat Snatch
2 Overhead Squats
1 Squat Snatch
This workout will be scored
in two parts. For the first
part of the workout, the
score will be the total
number of repetitions
during the 14-minute
AMRAP. Athletes will rest
for one minute before
proceeding to the second
part of the workout. For
the next 6 minutes, both
athletes will find their 1 rep
max of the complex. They
have to perform a squat
snatch, 2 overhead squats,
page 173 of 310
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)
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
and one squat snatch
without dropping the
barbell. The score will be
the total weight Athlete A
and B lifted successfully.
wodwell.com/wod/sab-17-1
“SAB 18.1”
For Time 12 Dumbbell
Deadlifts (2 x 22.5/15 kg)
9 Dumbbell Hang Power
Cleans (2 x 22.5/15 kg)
6 Dumbbell Shoulder-to-
Overheads (2 x 22.5/15 kg)
Time Cap: 10 minutes
This is a dumbbell variation
of the barbell Hero workout
"D.T." The workout starts
with the athlete standing,
not touching the two
dumbbells. At the call of 3-
2-1-Go, the athlete picks
up the two dumbbells from
the floor and performs 12
deadlifts. After finishing 12
repetitions the athlete
continues with 9 dumbbell
hang cleans. The last part
of each round is 6
dumbbell shoulder-to-
overheads. To finish the
workout in the 10-minute
time cap the athlete has to
perform 5 full rounds.
Scoring: The score is the
time the athlete takes to
page 174 of 310
“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
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
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
2a will be the heaviest
weight successfully
cleaned, in kilograms. The
athlete’s score for workout
2b will be the total time it
takes to complete all 90
reps. In the eventuality an
athlete does not complete
the workout within the
timecap, the athlete must
add 1 second to the time
cap for every rep not
completed. For example, if
the athlete only completes
80 reps during workout 2b
their total time for
submission would be 07:00
time cap + 00:10 secs =
07:10. Tiebreak A
tiebreak is included for
workout 2a. In the event of
two athletes obtaining the
same score for the clean in
workout 2a, their times on
workout 2b will serve as a
tiebreak, and the athlete
with the faster time on
workout 2b will be ranked
1607 BENCHMARK
WODS
April 17, 2019
complete this workout. The
score needs to be entered
separately for each
athlete. 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
instance, if an athlete
completes 4 rounds and 3
deadlifts, his score is 10:24
(24 reps missing to finish:
9 DL, 9HPC, 6 STOH).
There is no tie-break. For
the Swiss Alpine Battle
online qualifier each
partner must complete the
workout separately and
submit an individual score.
wodwell.com/wod/sab-18-1
“SHOTS FIRED”
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
page 175 of 310
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
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
higher on workout 2a for
ranking purposes.
Movement Standards
Clean: The barbell begins
on the ground. The rep is
complete when the
athlete’s hips and knees
are fully extended, the feet
aligned under the hips and
the bar resting on the
shoulders in the front-rack
position with the athlete’s
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
1607 BENCHMARK
WODS
April 17, 2019

“SID 19.1 not permitted. The barbell

“SID 19.3 must come to a full lockout
QUALIFIER”
QUALIFIER” overhead, with the hips,
AMRAP in 14 minutes 15 knees and arms fully
AMRAP in 9 minutes 20
calorie Row extended, the feet aligned
Single Arm Dumbbell Hang
15 Toes-to-Bars under the hips, and the bar
Clean-and-Jerks (22.5/15
15 Power Snatches directly over the middle of
kg)
(42.5/30 kg) the athlete’s body when
50 Double-Unders
50 foot Handstand Walk viewed in profile.
This workout begins with
50 Double-Unders Pull-Up: This is a standard
the athlete sitting on the
chin-over-bar pull-up. Dead
rower but may not touch
This workout begins with hang, kipping or butterfly
the handle until the timer
the athlete standing in an pull-ups are permitted as
begins. After the call of “3,
upright position next to the long as all of the
2, 1… go,” the athlete may
dumbbell. After the call of requirements are met. The
grab the handle and begin
“3, 2, 1… go,” the athlete athlete must begin with, or
rowing. The monitor must
may grab the dumbbell pass through, a hang
read 15 calories before the
and complete 20 single below the bar with arms
athlete may unstrap and
arm hang clean and jerks. fully extended and the feet
move to the pull-up bar for
The athlete must complete off the ground. Overhand,
the toes-to-bars. The
10 reps on one arm, before underhand or mixed grip
athlete must complete 15
10 reps on the other arm. are all permitted. At the
toes-to-bars before moving
Once all 20 dumbbell hang top of the movement, the
to the barbell to complete
clean and jerks have been chin must break the
15 power snatches. Upon
completed, the athlete will horizontal plane of the bar.
completion of the power
advance to their jump rope Athletes may wrap tape
snatches, the athlete starts
to complete 50 double- around the pull-up bar OR
the next round. The
unders. Athletes will then wear hand protection
athlete’s score will be the
complete a 50-ft. (gymnastics-style grips,
total number of repetitions
handstand walk before gloves, etc.), but they may
completed within the 14-
completing a further 50 not tape the bar AND wear
minute time cap. Each
double-unders. The hand protection. Chest-
calorie completed on the
athlete’s score will be the to-Bar Pull-Up: This is a
row will be equivalent to 1
total number of repetitions standard chest-to-bar pull-
repetition Movement
completed within the 9- up. Dead hang, kipping or
Standards Row: Prior to
minute time cap. In the butterfly pull-ups are
the start of the workout
handstand walk, each 5- allowed as long as all of
the athlete may be seated
foot section will be the requirements are met.
on the rower but may not
equivalent to 1 repetition. The athlete must begin
touch the handle until the
Movement Standards with, or pass through, a

page 176 of 310

1607 BENCHMARK
WODS
April 17, 2019
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
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
page 177 of 310
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
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
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
(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,
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 178 of 310
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
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)
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
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.
wodwell.com/wod/sid-19-3-
qualifier
page 179 of 310
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
“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
“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
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.
1607 BENCHMARK
WODS
April 17, 2019
“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
“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
page 180 of 310
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
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.
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
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
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April 17, 2019
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.
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
page 181 of 310
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
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.
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/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
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April 17, 2019
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
“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)
page 182 of 310
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
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
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
“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
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April 17, 2019
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
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
page 183 of 310
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
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)
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
handstand push-ups, 160
double-unders and a max
squat of 350 lb., and
Athlete 2 completes 35
handstand push-ups, 175
double-unders and a 250-
lb. squat, the team’s score
will be 1,010.
wodwell.com/wod/team-series-
17-7
“TEAM SERIES
18.2”
For Time (with a Partner)
20 Synchronized Squat
Cleans (135/95 lb)
20 Synchronized Squat
Cleans (185/125 lb)
20 Synchronized Squat
Cleans (225/155 lb)
Time Cap: 7 minutes
This workout begins with
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WODS
April 17, 2019
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
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
page 184 of 310
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
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
the athletes standing tall
and the barbells resting on
the floor. After the call of
“3, 2, 1... go!” the athletes
will begin their
synchronized cleans,
making sure to reach the
bottom of the squat at the
same time for each
repetition to count. If the
first set of 20 repetitions is
completed, the team’s
judge must record the time
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
1607 BENCHMARK
WODS
April 17, 2019
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
team finishes in 12:32.7,
its score is 12:32. There is
no time cap. Note the time
at which the first athlete
finishes, as this will be
required when submitting
your score.
wodwell.com/wod/team-series-
17-8
“TEAM SERIES
18.3”
21-15-9 Reps for Time
(with a Partner)
Synchronized Pull-Ups
page 185 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
Synchronized Deadlifts
(225/155 lb)
Time Cap: 45 minutes
This workout begins with
the athletes standing
under the pull-up bar. After
the call of “3, 2, 1... go!”
the athletes will jump up
and perform 21
synchronized pull-ups,
making sure to have their
chins over the bar at the
same time for each rep.
They will then move to the
barbell for 21 deadlifts,
standing tall at the same
time for each rep. The next
round begins with 15
synchronized pull-ups
followed by 15
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
page 186 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 187 of 310
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
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
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
“TEAM SERIES
18.8”
For Time (with a Partner)
30 Synchronized Toes-to-
Bars
40 Synchronized Single-
Arm Dumbbell Snatches
(50/35 lb)
50 Synchronized Dumbbell
Box Step-Overs (24/20 in)
40 Synchronized Single-
Arm Dumbbell Snatches
(50/35 lb)
30 Synchronized Toes-to-
Bars
Time Cap: 15 minutes
This workout begins with
both the athletes standing
underneath a pull-up bar.
After the call of “3, 2, 1…
go!” the athletes may
begin their synchronized
toes-to-bars, making sure
1607 BENCHMARK
WODS
April 17, 2019
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
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.
page 188 of 310
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.
wodwell.com/wod/team-series-
18-7
“THE BEACH”
For Time 250 yard Swim
50 Kettlebell Thrusters
(35/24 lb)
30 Burpees
500 yard Swim
30 Burpees
50 Kettlebell Thrusters
(35/24 lb)
250 yard Swim
wodwell.com/wod/the-beach
“THE END”
3 Parts Scored Individually
"The End 1"
that all four feet are in
contact with the bar at the
same time. Once 30
synchronized toes-to-bars
have been completed,
athletes proceed to the
synchronized dumbbell
snatches, where they will
perform 40 repetitions.
Each rep is counted once
both athletes have their
dumbbells locked out
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
1607 BENCHMARK
WODS
April 17, 2019
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
“THE
BATTLEGROUND
” substitute AbMat sit-ups
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
page 189 of 310
AMRAP in 3 minutes
20 calorie Row
30 Wall Ball Shots (20/14
lb)
20 Toes-to-Bars
30 Box Jumps (24 in)
20 Kettlebell Sumo Deadlift
High-Pulls (108/72 lb)
30 Burpees
20 Shoulder-to-Overheads
(135/95 lb)
100 ft Sled Pull
Rest 1 minute
"The End 2"
AMRAP in 6 minutes
Same workout as above
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
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.
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,
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)
1607 BENCHMARK
WODS
April 17, 2019
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
“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
page 190 of 310
“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)
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
“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)
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
page 191 of 310
dumbbell push presses,
then cross the finish line. “THE
SEPARATOR”
The athlete’s score is the
For Time For Men:
total time it takes for them
12 Ring Handstand Push-
to complete the event.
Ups
15 Back Squats (225 lb)
wodwell.com/wod/triple-g-
20 Burpees
chipper 9 Ring Handstand Push-
Ups
18 Front Squats (205 lb)
“VETWOD 18.2” 20 Burpees
6 Ring Handstand Push-
For Time 50 Thrusters
Ups
(95/65 lb)
21 Overhead Squats (185
40 Overhead Squats (95/65
lb)
lb)
20 Burpees
30 Toes-to-Bars
20 Front Rack Dumbbell
For Women:
Lunges (2 x 50/35 lb)
15 Back Squats (165 lb)
10 Handstand Push-Ups
20 Burpees
6 Ring Handstand Push-
Time Cap: 15 minutes
Ups
wodwell.com/wod/vetwod-18-2 18 Front Squats (145 lb)
20 Burpees
4 Ring Handstand Push-
“WZA Ups
21 Overhead Squats (125
BARBELLS FOR
lb)
BOOBS FINALE” 20 Burpees
For Time 28 Bar-Facing 2 Ring Handstand Push-
Burpees Ups
7 Rope Climbs
21 Thrusters (155/105 lb) Time Cap: 16 minutes
wodwell.com/wod/wza-barbells- wodwell.com/wod/the-separator
boobs-finale
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 192 of 310
“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
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,
“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
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 193 of 310
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.
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
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
“WZA BAY
WATCH”
For Time 5000 meter Run
wodwell.com/wod/wza-bay-watch
“WZA DEATH BY
TRIPLET”
E2MOM For As Long As
Possible 8 Burpee Box
Jump Overs (24/20 in)
8 Hang Power Snatches
(115/80 lb)
8 Thrusters (115/80 lb)
Rest until the next 2-
minute mark
Every two minutes, on the
minute athlete will attempt
to complete the designated
1607 BENCHMARK
WODS
April 17, 2019
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
preloaded barbell to the
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
page 194 of 310
“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
“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
work within a two minute
running clock. If the athlete
completes all the required
work within the 2:00
window, they rest the
remainder of the 2:00. At
minute 2:00, they have
until minute 4:00 to
complete another round. If
they complete the round,
they rest until minute 6:00.
They’ll begin a new round
at minute 6:00 and have
until minute 8:00 to
complete another
complete round. This
continues, with the athlete
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
1607 BENCHMARK
WODS
April 17, 2019
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
“WZA DOUBLE
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
page 195 of 310
“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-
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 196 of 310
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.
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
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
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.
1607 BENCHMARK
WODS
April 17, 2019
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
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)
page 197 of 310
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
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
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
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-
challenge-17-6
“WZA
POWERDOT 7K
& WRECK BAG
RUN”
For Time 7000 meter Run
Then,
1 mile Run with Wreck Bag
This workout is part of a
dual event, featuring both
WOD 1 & WOD 2, the
1607 BENCHMARK
WODS
April 17, 2019
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
second penalty for every
missed repetition (ie. if
they were unable to
perform the 30 muscle-
ups, the second set of 50
deadlifts, 70 wallballs, and
90 double-unders= 240
repetitions= total time:
34:00.)
wodwell.com/wod/wza-online-
challenge-18-6
“WZA ONLINE
CHALLENGE
17.3 & 17.4”
For Load and Reps in 19
minutes From 0:00-5:00:
Find 1-Rep Max Snatch
From 5:00-14:00, AMRAP:
page 198 of 310
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
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
Wreck Bag Mile. Using chip
timing software, athletes
will run through a course
out and around downtown
Miami wearing a timing
bib. Mid-way through the
course, they will be faced
with the start of WOD 2,
which is a continuation of
their current run. This,
however, does not affect
their WOD 1 score, which is
the total time through the
entire of the Powerdot 7k
run. This workout is simply
scored as the fastest total
time on the run.
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
1607 BENCHMARK
WODS
April 17, 2019
3 Power Snatches (75/55
lbs)
3 Box Jumps (24/20 in)
6 Power Snatches (75/55
lbs)
6 Box Jumps (24/20 in)
9 Power Snatches (75/55
lbs)
9 Box Jumps (24/20 in)
Increasing each round by 3
reps each movement
From 14:00-19:00:
Find 1-Rep Max Snatch
Score of the Snatch
component is the
combined load of the first
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,
page 199 of 310
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)
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
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
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-
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 200 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
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.
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
page 201 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 202 of 310
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
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
completion of their 60
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
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,
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
“WZAOC 18.2 &
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.
1607 BENCHMARK
WODS
April 17, 2019
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
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
page 203 of 310
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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
finishes two rounds or hits
the 18 minute time-cap,
whichever comes first, the
athlete will begin workout
5. Workout 5 begins with
the balance of the 20
minute running clock.
Using the preloaded
barbell from workout 4, the
athlete will proceed to
attempt to find their 1RM
hang-snatch, any style.
The barbell must first be
deadlifted off the ground to
full hip and knee
extension. Then, while
keeping the barbell off the
ground, the athlete in one
swift motion must bring
the barbell from the hang
position to overhead, using
a muscle, power, squat, or
page 204 of 310
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
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)
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
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-
1607 BENCHMARK
WODS
April 17, 2019
split snatch. The athlete
may make as many
attempts as possible over
the balance of the 20
minute running clock used
for workout 4 & 5. The
heaviest single lift
performed will be the only
lift to count towards the
athlete’s score for WOD 5.
wodwell.com/wod/wza-online-
challenge-18-4-18-5
“WZAOC 18.4
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
page 205 of 310
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
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
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
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.
1607 BENCHMARK
WODS
April 17, 2019

(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
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
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

perform two total Squats. Athletes may take

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
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
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
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

page 206 of 310

1607 BENCHMARK
WODS
April 17, 2019
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
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
page 207 of 310
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
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
start standing tall with hips
and knees extended. The
athlete will then pass
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
1607 BENCHMARK
WODS
April 17, 2019
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
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
“WZAOC 18.7
QUALIFIER”
Death By Every 2 Minutes
on the Minute 8 Burpee
Box Jump Overs (24/20 in)
8 Hang Power Snatches
(115/80 lb)
8 Thrusters (115/80 lb)
Scaling 8 Burpee Box
Jump Overs (20, 16in - May
Step-Over) 8 Hang Power
Snatches (75, 55Lbs) 8
Thrusters (75, 55Lbs) Flow
Prior to the start of WOD 7,
athletes shall have a pre-
page 208 of 310
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
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
1607 BENCHMARK
WODS
April 17, 2019
loaded barbell with clips to
the assigned hang snatch
and thruster load, and a
plyometric box at the
assigned height. The clock
shall be set ascending to
60:00. At the start of the
clock, the athlete will begin
the first two-minute round
(0:00 to 2:00,) with their
first set of eight burpee
box jump-overs. Upon
completion of the eight
repetitions, the athlete will
proceed to the barbell,
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,
page 209 of 310
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
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.
page 210 of 310
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
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
1607 BENCHMARK
WODS
April 17, 2019

The athlete must then accepted.

jump themselves to a
standing position with both wodwell.com/wod/wzaoc-18-5-
feet in contact with the qualifier

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
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

page 211 of 310

1607 BENCHMARK
WODS
April 17, 2019

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
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

page 212 of 310

1607 BENCHMARK
WODS
April 17, 2019

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
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.

wodwell.com/wod/wzaoc-18-7-
qualifier

THE HEROES

“21 GUNS” “31 HEROES” “343”

AMRAP in 21 minutes 400 AMRAP (with a Partner) in For Time 100 Deadlifts
meter Run 31 minutes 8 Thrusters (135/95 lb)
21 Push-Ups (155/105 lb) 100 Power Cleans (95/65)
21 Box Jumps (24/20 in) 6 Rope Climbs (15 ft) 100 Ground-to-Overheads
15 Burpees 11 Box Jumps (30/24 in) (65/45 lb)
9 Pull-Ups 43 Burpees
Partners alternate 400m

page 213 of 310

1607 BENCHMARK
WODS
April 17, 2019
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
“ADAM RAND”
EMOM in 15 minutes From
0:00-5:00, every minute on
the minute of:
5 Thrusters (115/85 lb)
From 5:00-10:00, every
minute on the minute of:
3 Thrusters (135/95 lb)
From 10:00-15:00, every
minute on the minute of:
1 Thruster (165/115 lb)
wodwell.com/wod/adam-rand
“AKKER”
10 Rounds for Time 22
page 214 of 310
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)
800 Meter Run
21 Clean-and-Jerk (155/105
lb)
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
“ADRIAN”
7 Rounds For Time 3
Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (30/24 in)
wodwell.com/wod/adrian
“ALAN
FEINBERG”
Every Minute On the
Minute (EMOM) in 9
minutes 5 Back Squats
(225/155 lb)
5 Burpee Box Jumps (20 in)
1607 BENCHMARK
WODS
April 17, 2019
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)
12 Power Cleans (185/135
lb)
wodwell.com/wod/alexander
“ANDRE
FLETCHER”
5 Rounds for Time 21
Deadlifts (65/45 lb)
15 Cleans (85/65 lb)
9 Push Presses (105/85 lb)
wodwell.com/wod/andre-fletcher
“ANDREW
JORDAN”
AMRAP in 10 minutes 3
Power Cleans (135/95 lb)
3 Power Snatches (135/95
lb)
3 Overhead Squats (135/95
lb)
50 meter Bear Crawl
page 215 of 310
1 mile Run
wodwell.com/wod/abbate
“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
“ALAN
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)
wodwell.com/wod/alan-feinberg
“AMER”
4 Rounds for Time 3
Deadlifts (1.5 x
Bodyweight)
6 Burpees
9 Box Jumps (24/20 in)
wodwell.com/wod/amer
“ANDREW
DESPERITO”
For Time 2000 meter Row
50 Thrusters (135/95 lb)
2000 meter Row
wodwell.com/wod/andrew-
desperito
“ANDY
FREDERICKS”
For Time 25 Overhead
Squats (95/65 lb)
50 Double-Unders
25 Handstand Push-Ups
50 Double-Unders
25 Push Presses (95/65 lb)
50 Double-Unders
wodwell.com/wod/andy-
fredericks
“ANTHONY
1607 BENCHMARK
WODS
April 17, 2019
wodwell.com/wod/andrew-jordan
“ANGEL JUARBE
JR.”
EMOM in 10 minutes 3
Deadlifts (65% of max rep)
Max Burpees
Remainder time of each
minute is max burpees.
Score would be the total
number of burpees
throughout all 10 rounds.
wodwell.com/wod/angel-juarbe-jr
“ANTHONY
RODRIGUEZ”
21-15-9 Reps for Time
Deadlifts (225/155 lb)
Wall Ball Shots (20/14 lb)
wodwell.com/wod/anthony-
rodriguez
“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
page 216 of 310
5 Squat Snatches (135/95
lb)
50 Double-Unders
wodwell.com/wod/allan-
tarasiewicz
“ANDREW
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
“ANDY”
For Time 25 Thrusters
(115/85 lb)
50 Box Jumps (24/20 in)
75 Deadlifts (115/85 lb)
1.5 mile Run
75 Deadlifts, (115/85 lb)
50 Box Jumps (24/20 in)
25 Thrusters (115/85 lb)
Wear a weight vest (20/14
lb)
wodwell.com/wod/andy
“ANTHONY
RASPA”
For Time 7,425 meter Row
9 Handstand Push-Ups
17 Hang Power Cleans
(135/95 lb)
19 Pull-Ups
90 Sit-Ups
145 Jumping Jacks
wodwell.com/wod/anthony-raspa
“APRIL 2ND”
For Time 38 Heel Claps
Then, 4 Rounds of:
400 meter Run
2 Rope Climbs
20 Burpee Box Jumps
(24/20 in)
6 Pull-Ups
Then:
1 mile Run
All with a weight vest
(20/14 lb)
"Heel claps" require 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
1607 BENCHMARK
WODS
April 17, 2019

Arm JOVIC”
“ARTIE”
For Time 20 Back Squats
Use a single Kettlebell AMRAP in 20 minutes 5
(225/155 lb)
(2/1.5 pood) Pull-Ups
20 Box Jumps (24/20 in)
10 Push-Ups
20 Push Presses (155/105
wodwell.com/wod/arnie 15 Squats
lb)
5 Pull-Ups
20 Handstand Push-Ups
10 Thrusters (95/65 lb)
“ASHLEY BIRT”
wodwell.com/wod/anthony-jovic
11 Rounds for Time 29 wodwell.com/wod/artie

meter Shuttle Run

10 Burpees “APLIN”
10 Sit-Ups “B-1”
20 Rounds for Time 6 Strict
10 Thrusters (20/15 kg) 3 Rounds for Time 400
Pull-Ups
meter Run
20 Push-Ups
wodwell.com/wod/ashley-birt 21 Kettlebell Swings (1.5/1
wodwell.com/wod/aplin
pood)
15 Knees-to-Elbow
“BADGER” 9 Ring Dips
3 Round For Time 30 Squat “ARTHUR
Cleans (95/65 lb) wodwell.com/wod/b-1
BARRY”
30 Pull-Ups
800 meter Run For Time 21 Thrusters
(95/65 lb) “BARRAZA”
wodwell.com/wod/badger 21 Pull-Ups AMRAP in 18 minutes 200
100 meter Sprint meter Run
15 Overhead Squats (95/65 9 Deadlift (275/185 lb)
“BATRA” lb) 6 Burpee Bar Muscle-Ups
15 Bar Over Burpees
For Time Buy-In: 100
100 meter Sprint wodwell.com/wod/barraza
Double-Unders
9 Squat Snatches (95/65
lb)
Then, 5 Round of:
20 Pull-Ups
9 Bar Muscle-Ups “BECK SOLDO”
100 meter Sprint
15 Kettlebell Snatches 2 Rounds For Time 6 Squat
(20/12 kg) Clean Thrusters (135/95 lb)
wodwell.com/wod/arthur-barry
10 Kettlebell Step-Up 8 Man-Makers (45/30 lb
Presses (24/20 in, 20/12 dumbbells)
kg) 14 Toes-to-Bar Pull-ups
15 Kettlebell Snatches

page 217 of 310

1607 BENCHMARK
WODS
April 17, 2019
(20/12 kg)
20 Ring Dips
Cash Out: 100 Double-
Unders
For the Kettlebell Step-Up
Press, athlete starts with
the kettlebell in the front
rack position, steps onto
the top of the box, then
presses the kettlebell
overhead with the arm
opposite of the leg that
stepped up, then steps
back down. When both feet
are back on the ground,
that completes one rep.
wodwell.com/wod/batra
“BELL”
3 Rounds for Time 21
Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)
wodwell.com/wod/bell
“BIG SEXY”
5 Rounds For Time 6
Deadlifts (315/205 lb)
6 Burpees
5 Cleans (225/155 lb)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lb)
4 Muscle-Ups
page 218 of 310
wodwell.com/wod/beck-soldo
“ASSUNÇÃO”
For Time 100 Burpees
75 Pull-Ups “BERT”
50 Pistols
For Time 50 Burpees
25 Power Cleans (145/100
400 meter Run
lb)
100 Push-Ups
12 Rope Climbs (15 ft)
400 meter Run
400 meter Run with Plate
150 Walking Lunges
Carry (45/35 lb)
400 meter Run
200 Air Squats
wodwell.com/wod/assuncao
400 meter Run
150 Walking Lunges
400 meter Run
“BAIRD VC MG”
100 Push-Ups
AMRAP in 13 minutes 600
400 meter Run
meter Run (2-minute cap)*
50 Burpees
Then, 3 Rounds of: Scaling This Hero WOD,
1 minute Max Pull-Ups like many, is long and
1 minute Max Deadlifts grueling. Most of the
(90/70 kg) exercises are approachable
1 minute Max Lateral by all skill levels, but the
Burpees total volume should be
1 minute Rest reduced by decreasing the
reps of each.
*The run must be
Intermediate Option For
completed each round, but
time: 40 burpees 400-m
only up to 2 minutes are
run 80 push-ups 400-m run
allowed before the pull-up
120 walking lunges 400-m
time begins. If athlete
run 160 squats 400-m run
completes the run in under
120 walking lunges 400-m
two minutes, athlete may
run 80 push-ups 400-m run
do extra pull-ups (extra
40 burpees Beginner
reps count toward the total
Option For time:
score). If a run takes over 2
20 burpees 200-m run 30
minutes, athlete gets less
knee push-ups 200-m run
time for the next
40 walking lunges
movement. For example, if
200-m run 50 squats
a run takes 2:30, athlete
200-m run 40 walking
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/big-sexy has only 30 seconds lunges 200-m run 30

remaining for pull-ups. If a
run takes 3:10, athlete has
“BOLGER” no time for pull-ups and 50
5 Rounds for Time 400 seconds remaining for
meter Run deadlifts.
25 Air Squats
wodwell.com/wod/baird-vc-mg
Carry a Sandbag (25/15
kg) throughout the workout
“BAZ”
wodwell.com/wod/bolger AMRAP in 30 minutes 30
Double-Unders
8 Squat Cleans (155/110
“BRAD lbs)
HARPER” 11 Hand Release Push-Ups
5 Rounds for Time 18
wodwell.com/wod/baz
Kettlebell Swings (2/1.5
pood)
13 Burpees
“BENJAMIN
23 Wall Ball Shots (20/14
lb) SUAREZ”
For Time 15-12-9-6-3 reps
wodwell.com/wod/brad-harper of:
Deadlifts (185/135 lb)
Handstand Push-Ups
“BRASWELL” Vertical Jumps
AMRAP in 40 minutes 12
wodwell.com/wod/benjamin-
Burpees
suarez
9 Hang Power Cleans
(95/65 lb)
18 Wall Ball Shots (20/14
“BIRCHALL”
lb)
200 meter Sandbag Run For Time 100 Back Squats
(60/40 lb) (Bodyweight)
wodwell.com/wod/braswell Perform 5 Burpees at the
top of each minute
Start with 5 burpees, then
knee push-ups 200-m run
20 burpees
wodwell.com/wod/bert
“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)
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

page 219 of 310

1607 BENCHMARK
WODS
April 17, 2019
“BRIAN”
3 Rounds For Time 5 Rope
Climbs (15 ft)
25 Back Squats (185/135
lb)
wodwell.com/wod/brian
“BRIAN
CANNIZZARO”
For Time 50 Thrusters
(135/95 lb)
EMOM after one minute
mark:
1 Burpee Box Jump (30/24
in)
With a running clock start
the thrusters. At 1:00 and
each minute after that,
perform a single burpee
box jump before resuming
the thrusters. Continue
until all 50 thrusters are
completed.
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”
page 220 of 310
begin the back squats.
Complete more 5 burpees
at the top of each minute
and repeat until 100 back
squats are complete.
wodwell.com/wod/birchall
“BONDY”
AMRAP in 20 minutes 6
Pull-Ups
11 Burpees
24 Sit-Ups
Wear a weight vest (20/14
lb)
wodwell.com/wod/bondy
“BRADLEY”
10 Rounds For TIme 100
meter Sprint
10 Pull-Ups
100 meter Sprint
10 Burpees
30 seconds Rest
wodwell.com/wod/bradley
“BREHM”
For Time 10 Rope Climbs
(15 ft)
20 Back Squats (225 lb)
30 Handstand Push-Ups
40 calorie Row
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
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
1607 BENCHMARK
WODS
April 17, 2019

consists of: 1 Power Clean wodwell.com/wod/brehm Perform the double-

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)
unders on the minute
every minute (EMOM) until
“BRIAN the total number of
AHEARN” thrusters is completed.
For Time 30 Power Cleans
wodwell.com/wod/brian-
(135/95 lb)
mcaleese
20 Shoulder-to-Overheads
(155/105 lb)
10 Pendlay Rows (185/135 “BRUCE GARY”
lb)
For Time 40 Double-Unders
Use three barbells 40 Box Step-Ups (24/20 in)
40 Push Presses (75/45 lb)
wodwell.com/wod/brian-ahearn 30 Double-Unders
30 Box Step-Ups (24/20 in)
30 Push Presses (75/45 lb)
“BRIAN HICKEY” 20 Double-Unders
20 Box Step-Ups (24/20 in)
21-15-9 Reps for Time
20 Push Presses (75/45 lb)
Power Cleans (135/95 lb)
10 Double-Unders
Shoulder-to-Overheads
10 Box Step-Ups (24/20 in)
(135/95 lb)
10 Push Presses
Burpees

wodwell.com/wod/bruce-gary
Cash Out: wodwell.com/wod/brian-hickey

811 meter Farmer's Carry

(2 x 53/35 kg) “BULL”
“BROWNWOOD
wodwell.com/wod/bullfrog- DALLAS 5” 2 Rounds For Time 200
811gs-3-gun Double-Unders
For Time 50 Burpees
50 Overhead Squats
(135/95 lb)
Then 5 Rounds of:
“BUTTERS” 50 Pull-Ups
10 Wall Ball (20/14 lb)
For Time 1 mile Run 1 mile Run
10 Shoulder-to-Overhead
6 Tire Flips (95/65 lb) Take the overhead squats
17 Pull-Ups 10 Pull-Ups from the ground (either
1 mile Run 10 Box Jumps (24/20 in) power or squat snatch or
7 Kettlebell Snatches 10 Sit-Ups clean to back rack to
(53/35 lb)
overhead position).

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April 17, 2019

15 Deadlifts (225/155 lb) Then, 800 meter Run wodwell.com/wod/bull

10 Sandbag Ground to
Over-the Shoulders wodwell.com/wod/brownwood-
dallas-5 “BURGESS”
wodwell.com/wod/butters For Time 30 Pull-Ups
30 Burpees
“BULGER”
20 Pull-Ups
“CAPOOT” 10 Rounds For Time 150 20 Burpees
For Time 100 Push-Ups Meter Run 10 Pull-Ups
800 meter Run 7 Chest-to-Bar Pull-Ups 10 Burpees
75 Push-Ups 7 Front Squats (135/95 lbs)
1,200 meter Run 7 Handstand Push-Ups wodwell.com/wod/burgess
50 Push-Ups
1,600 meter Run wodwell.com/wod/bulger

25 Push-Ups
2,000 meter Run
wodwell.com/wod/capoot
“CARL BINI”
5 Rounds for Time 500
meter Row
50 Double-Unders
5 Squat Clean Thrusters
(155/105 lb)
wodwell.com/wod/carl-bini
“CARSE”
21-18-15-12-9-6-3 Reps for
Time Squat Clean (95/65
lb)
Double-Unders
Deadlift (185/135 lb)
Box Jump (24/20 in)
Start each round with a 50
“CAMERON”
For Time 50 Walking
“BULLFROG
Lunges
811GS (INNER 25 Chest-to-Bar Pull-Ups
CHAMBER)” 50 Box Jumps (24/20 in)
AMRAP in 29 minutes Buy- 25 Triple-Unders
50 Back Extensions
In: 811 meter Run
25 Ring Dips
Then: 50 Knees-to-Elbows
8 Pull-Ups 25 Wall Ball "2-for-1's"
11 Push Presses (135/85 (20/14 lb)
lb) 50 Sit-Ups
8 Box Jumps (24/20 in) 5 Rope Climbs (15 ft)
11 Kettlebell Swings (53/35
See: Wall Ball 2-for-1 demo
lb)
8 Toes-to-Bars
wodwell.com/wod/cameron
11 Power Cleans (135/85
lb)
8 Burpees
“CARL
wodwell.com/wod/bullfrog- BEDIGIAN”
811gs-inner-chamber For Time 500 meter Row
30 Snatches (95/65 lb)
500 meter Row
30 Clean-and-Jerks (95/65

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1607 BENCHMARK
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April 17, 2019

meter Bear crawl “CALIXTO lb)

500 meter Row
ANAYA JR.”
wodwell.com/wod/carse
5 Rounds for Time 5 wodwell.com/wod/carl-bedigian
Deadlifts (315/225 lb)
“CG-6535 (MID 10 Burpees
COUNTY)” “CARLOS LILLO”
wodwell.com/wod/calixto-anaya-
4 Rounds for Time 800 jr 40-30-20-10 Reps for Time
meter Run Kettlebell Swings (32/24
6 Handstand Push-Ups kg)
5 Squat Clean-and-Jerks “CARL ASARO” Goblet Squats (32/24 kg)
(155/115 lb) Toes-to-Bars
For Time 50 Double-Unders
3 Muscle-Ups 25 Shoulder-to-Overheads wodwell.com/wod/carlos-lillo
5 Burpee Box Jump-Overs (135/95 lb)
(24/20 in) 20 Front Squats (135/95 lb)
15 Cleans (135/95 lb) “CG-6535”
wodwell.com/wod/cg-6535-mid-
10 Snatches (135/95 lb)
county 4 Rounds for Time 400
5 Thrusters (135/95 lb)
meter Run
50 Double-Unders
65 Air Squats
“CHARLES 35 Burpee Pull-Ups
wodwell.com/wod/carl-asaro
MARGIOTTA”
wodwell.com/wod/cg-6535-us-
For Time 1000 meter Row
coast-guard
20 Power Cleans (135/95 “CARL
lb) MOLINARO”
1000 meter Row “CHARLES
21-15-9 Reps for Time
20 Power Snatches (135/95
lb)
Thrusters (135/95 lb) KASPER”
Burpee Box Jumps (24/20
1000 meter Row For Time 15 Ground-to-
in)
20 Thrusters (135/95 lb) Overheads (155/105 lb)
Handstand Push-Ups
1000 meter Row 200 meter Walking Lunges
15 Ground-to-Overheads
wodwell.com/wod/carl-molinaro
wodwell.com/wod/charles- (155/105 lb)
margiotta 800 meter Run
15 Ground-to-Overheads
“CELIZ”
(155/105 lb)
“CHOE” For Time 1 mile Run
AMRAP in 35 minutes Buy- 75 Hand Release Push-Ups Ground-to-overheads can
In: 75 Air Squats be snatch, clean and jerk,
1 mile Run or clean and press.

page 223 of 310

1607 BENCHMARK
WODS
April 17, 2019

9 Man Makers (2 x 35/20 lb 75 Sit-Ups wodwell.com/wod/charles-kasper

dumbbells) 75 Box Jumps (24/20 in)
11 Burpees
Wear a ruck or a weighted “CHARLIE”
With remaining time, vest (20/15 lb) For Time 100 Burpee Pull-
AMRAP of: Ups
300 meter Run wodwell.com/wod/celiz 100 Double-Unders
27 Air squats
9 Handstand Push-Ups Complete all 100 burpee
“CHARLES pull-ups (see als0: "G.I.
wodwell.com/wod/choe GARBARINI” Jane") before finishing with
the 100 double-unders.
EMOM in 9 minutes Odd
minutes:
“CHRISTOPHER wodwell.com/wod/charlie
9 Deadlifts (275/185 lb)
BLACKWELL” Even minutes:
3 Rounds for Time 5 Push 9 Bar Over Burpees
“CHRISTIAN
Jerks (185/135 lb)
1 minute Handstand Hold wodwell.com/wod/charles- REGENHARD”
garbarini For Time 10 Strict Presses
wodwell.com/wod/christopher- (115/85 lb)
blackwell 15 Overhead Squats
“CHARLES (115/85 lb)
MENDEZ” 20 Push Presses (115/85
“CHRISTOPHER lb)
For Time 5 Overhead
SANTORA” Squats (BW) 25 Front Squats (115/85 lb)
5 Rounds for Time 40 10 Shoulder-to-Overheads 30 Push Jerks (115/85 lb)
Double-Unders (BW) 35 Back Squats (115/85 lb)
30 Box Jumps (24/20 in) 20 Deadlifts (BW)
wodwell.com/wod/christian-
20 Kettlebell Swings (24/16
regenhard
kg) wodwell.com/wod/charles-
10 Thrusters (135/95 lb) mendez

wodwell.com/wod/christopher-
santora
“CLOVIS”
For Time 10 mile Run
150 Burpee Pull-Ups
“CHRIS KYLE”
3 Rounds for Time 40
Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
40 Thrusters (65/45 lb)
40 Elevated Push-ups (feet
“CHRISTOPHER
PICKFORD”
For Time Lift 20,000 lbs
Pick any weight you want
but the weight cannot
change. Lift the barbell in

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1607 BENCHMARK
WODS
April 17, 2019
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
page 225 of 310
on 24/18 in box)
After each thruster the bar
must be lowered to the
ground. No dropping of the
bar from the top.
wodwell.com/wod/chris-kyle
“CHRISTOPHER
MOZZILLO”
5 Rounds for Time 5 Squat
Clean-and-Jerks (155/105
lb)
10 Box Jumps (24/20 in)
15 Pull-Ups
500 meter Row
wodwell.com/wod/christopher-
mozzillo
“CHRISTOPHER
SULLIVAN”
3 Rounds for Time 1 Squat
Snatch (115/85 lb)
2 Squat Cleans (115/85 lb)
3 Hang Cleans (115/85 lb)
4 Power Snatches (115/85
lb)
1 Rope Climb (15 ft)
wodwell.com/wod/christopher-
sullivan
“COE”
10 Rounds For Time 10
any manner until you
reach a total of 20,000 lbs.
wodwell.com/wod/christopher-
pickford
“CHUCK”
10 Rounds for Time Push-
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)
1607 BENCHMARK
WODS
April 17, 2019

34 Deadlifts (135/95 lb) Thrusters (95/65 lb) 50 Bench Press (135/95 lb)
50 yard Sprint 10 Ring Push-Ups 800 meter Run
34 Box Jumps (24/20 in) 35 Back Squat (135/95 lb)
50 yard Sprint wodwell.com/wod/coe 35 Bench Press (135/95 lb)
34 Clean-and-Jerks (95/65 800 meter Run
lb) 20 Back Squat (135/95 lb)
50 yard Sprint “COLLIN” 20 Bench Press (135/95 lb)
34 Burpees 6 Rounds For TIme 400 800 meter Run
50 yard Sprint meter Sandbag Carry 1 Muscle-Up
34 Wall Ball Shots (20/14 (50/40 lb)
lb) 12 Push Press (115/75 lbs) wodwell.com/wod/coffey
50 yard Sprint 12 Box Jumps (24/20 in)
34 Pull-Ups 12 Sumo Deadlift High-Pull
50 yard Sprint (95/65 lbs) “CPL SI MILLER”
Three 6-minute AMRAPs in
wodwell.com/wod/crain wodwell.com/wod/collin 20 minutes Buy-in: 800
meter Run

“DALLAS 5” “DAE HAN” Then, AMRAP:

Five 5-minute AMRAPs in
29 minutes AMRAP from
0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb
Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
3 Rounds For Time 800
meter Run (with 45/35 lb
barbell)
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)
12 Front Squats (45/30 kg)
12 Pull-Ups
Then, 1 minute Rest
With a running clock start
the first 6-minute AMRAP
with an 800 meter Run. In
the remaining time
perform the front squats
and pull-ups. Rest from
6:00-7:00 then repeat
twice more. Score is total
reps completed in the
three AMRAPs.
wodwell.com/wod/cpl-si-miller

Rest 1 minute between

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1607 BENCHMARK
WODS
April 17, 2019
each AMRAP station
Complete as many reps as
possible at each 5-minute
station, with a 1-minute
rest between each.
wodwell.com/wod/dallas-5
“DANIEL
BRETHEL”
24-18-12-6 Reps for Time
Burpee Box Jumps (24/20
in)
Abmat Sit-Ups with
Medicine Ball (20/14 lb)
wodwell.com/wod/daniel-brethel
“DANIEL
MCCARTNEY”
3 Rounds for Time (In a
Team of 3) 2000 meter
Row
14 Dumbbell Thrusters
(50/35 lb)
34 Kettlebell Swings (70/53
lb)
484 Double-Unders
108 Burpees
2000 meter Row
18 Deadlifts (225/155 lb)
Break up reps however you
choose. One athlete works
at a time.
page 227 of 310
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
“DANIEL
O’CALLAGHAN”
For Time Buy-In:
100 Double-Unders
20 Cleans (135/95 lb)
20 Shoulder-to-Overheads
(135/95 lb)
20 Clean-and-Jerks (135/95
lb)
Cash-Out:
100 Double-Unders
wodwell.com/wod/daniel-
ocallaghan
“DALE”
AMRAP in 20 minutes 400
meter Run
1 Rope Climb (20 ft)
wodwell.com/wod/dale
“DANIEL”
For Time 50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
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
“DANIEL SUHR”
2 Rounds for Time 21
Burpee Ring Dips
16 Overhead Squats
(115/75 lb, from the
ground)
wodwell.com/wod/daniel-suhr
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/daniel-
“DANNY DIETZ”
mccartney “DAVID
For Time 1 mile Run
(WATSON)”
26 Power Cleans (185/135
5 Rounds for Time 5 Clean-
“DANNY” lb)
80 Push-Ups and-Jerks (60/40 kg)
AMRAP in 20 minutes 30 20 Pull-Ups
1 minute Rest
Box Jumps (24/20 in) 30 Push-Ups
600 meter Run
20 Push Press (115/75 lb) 40 Sit-Ups
28 Front Squats (185/135
30 Pull-Ups 50 Air Squats
lb)
wodwell.com/wod/danny
50 Pull-Ups
wodwell.com/wod/david-watson

wodwell.com/wod/c4-danny-dietz

“DAVID ARCE” “DAVID

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)
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)
“DAVID FONTANA”
DERUBBIO” For Time 100 Double-
21-15-9 Reps for Time Unders
Deadlifts (245/165 lb) 50 Squat Clean Thrusters
Box Jumps (24/20 in) (65/45 lb)
Pull-Ups 25 Box Jumps (30/24 in)
wodwell.com/wod/david-derubbio wodwell.com/wod/david-fontana
“DAVID
“DAVID
LAFORGE” MARKLAND”
For Time 30 Bear 5 Rounds for Time 5 Clean-
Complexes (155/105) and-Jerks (60/40 kg)
20 Pull-Ups
One “Bear Complex” 30 Push-Ups
consists of the following 40 Sit-Ups
(unbroken, without 50 Air Squats
dropping the bar): 1 Power
Clean 1 Front Squat 1 Push wodwell.com/wod/david-
markland
Press 1 Back Squat 1 Push
Press Athlete may put the
bar down and rest between
“DAVO”
complexes.
For Time 400 meter Run

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1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/david- wodwell.com/wod/david-laforge 21 Thrusters (40/20 kg)

halderman
400 meter Run
21 Pull-Ups
“DAVID 400 meter Run
“DAVID WEISS” WOOLEY” 15 Sumo Deadlift High-
AMRAP in 10 minutes 5 Pulls (40/20 kg)
EMOM in 12 minutes 3
Front Squats (225/155 lb) 400 meter Run
Front Squats (185/135 lb)
9 Deadlifts (225/155 lb) 15 Ring Dips
3 Box Jumps (24/20 in)
5 Squat Cleans (225/155 400 meter Run
lb) wodwell.com/wod/david-wooley 9 Handstand Push-Ups
9 Back Squats (225/155 lb) 400 meter Run
9 Overhead Squats (40/20
wodwell.com/wod/david-weiss
“DEL” kg)
For Time 25 Burpees
wodwell.com/wod/davo
“DEAN” 400 meter Run (20/14 lb
medicine ball)
21-15-9 Reps for Time Pull-
25 Weighted Pull-Ups “DEMPSEY”
Ups
(20/15 lb dumbbell)
Pistols 3 Rounds for Time 50 Wall
400 meter Run (20/14 lb
Kettlebell Swings (32/34 Ball Shots (20/14 lb)
medicine ball)
kg) 50 Med Ball Push-Ups
25 Handstand Push-Ups
400 meter Run (20/14 lb (20/14 lb)
wodwell.com/wod/dean 50 Ball Slams (20/14 lb)
medicine ball)
25 Chest-to-Bar Pull-Ups
wodwell.com/wod/dempsey
400 meter Run (20/14 lb
“DENIS
medicine ball)
GERMAIN” 25 Burpees
For Time 20 Power
“DENNIS
Snatches (135/95 lb) wodwell.com/wod/del CROSS”
20 Double-Unders 5 Rounds for Time 7 Clean-
200 meter Run and-Jerks (135/95 lb)
15 Power Snatches (135/95 “DENNIS 5 Chest-to-Bar Pull-Ups
lb) CAREY” 7 Box Jumps (24/20 in)
40 Double-Unders
20 reps of the following
200 meter Run wodwell.com/wod/dennis-cross
complex Strict Press / Push
10 Power Snatches (135/95
Press / Push Jerk
lb)
60 Double-Unders “DENNIS
Use 80% of 1-Rep-Max
200 meter Run
Strict Press

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1607 BENCHMARK
WODS
April 17, 2019

5 Power Snatches (135/95 Rest 30 seconds between MOJICA”

lb) reps
3 Rounds for Time 1 Bear
80 Double-Unders
Complex (185/135 lb)
200 meter Run Perform one cycle of strict
7 Bar Facing Burpees
press, push press, and
wodwell.com/wod/denis-germain push jerk without dropping
One “Bear Complex”
the bar to complete one
consists of: 1 Power Clean
repetition. Rest for 30
1 Front Squat 1 Push Press
“DENNIS seconds between
1 Back Squat 1 Push Press
DEVLIN” repetitions.
3 Rounds for Time 9 wodwell.com/wod/dennis-mojica
wodwell.com/wod/dennis-carey
Shoulder-to-Overheads
(155/105 lb)
19 Handstand Push-Ups “DENNIS
“DENNIS
29 Burpees SCAUSO”
39 Double-Unders
MCHUGH”
For Time 25 Pull-Ups
AMRAP in 15 minutes 3
10 Deadlifts (225/155 lb)
wodwell.com/wod/dennis-devlin Front Squats (135/95 lb)
50 Push-Ups
3 Toes-to-Bars
10 Deadlifts (225/155 lb)
6 Front Squats (135/95 lb)
75 Sit-Ups
“DENNIS 6 Toes-to-Bars
10 Deadlifts (225/155 lb)
MULLIGAN” 9 Front Squats (135/95 lb)
100 Air Squats
9 Toes-to-Bars
15-12-9 Reps for Time 10 Deadlifts (225/155 lb)
etc...
Bench Presses (BW) 125 Flutter Kicks (4 counts)
Ring Dips
Continue adding 3
Dumbbell Thrusters (35/25 wodwell.com/wod/dennis-scauso
additional reps for each
lb)
movement after each
Wall Ball Shots (20/14 lb)
round until time is up. “DEVIL OF
wodwell.com/wod/dennis-
Score is total number of RAMADI
mulligan
repetitions completed. (THRONE)”
For Time Buy-In:
wodwell.com/wod/dennis-
“DESFORGES” 100 ft Dumbbell Farmer's
mchugh
5 Rounds For Time 12 Carry (55/35 lb)
Deadlifts (225/155 lb) 10 Alternating Dumbbell
Squat Snatches (55/35 lb)
20 Pull-Ups “DENNIS
12 Clean-and-Jerks (135/95 10 Deficit Dumbbell Push-
lb) Ups
10 calorie Row

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1607 BENCHMARK
WODS
April 17, 2019

20 Knees-to-Elbows O’BERG” 10 second L-Sit Hold (On

Dumbbells)
EMOM in 14 minutes Odd
wodwell.com/wod/desforges 10 Toes-to-Bars
Minutes:
15 Kettlebell Swings (24/16
Then, 160 Double-Unders
“DEVIL OF kg)

RAMADI V2” Even Minutes:

4 Rounds for Time (with a
Partner) 8 Man Makers
(50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) /
Wall Sit
24 One-Arm Dumbbell
Thrusters (50/30 lb) /
Scissor Kicks
Cash out:
500 Double-Unders / Row
With a running clock
Partner A starts the man
makers while Partner B
holds plank. Partner A may
not start a rep until partner
B is working. Partition the
work as needed, but both
partners must work at the
same time. Partners may
switch positions at will.
Once the man makers are
complete, either partner
may start the deadlifts,
and so on. There is no work
requirement (eg: meters or
calories) on the final row.
wodwell.com/wod/devil-ramadi-
v2
10 Deadlifts (275/205 lb)
wodwell.com/wod/dennis-oberg
“DEVIL OF
RAMADI (858)”
AMRAP in 20 minutes 10
Ground-to-Overheads
(160/100 lb)
38 Wall Ball Shots (20/14
lb, 10/9 ft target)
160 Double-Unders
200 meter Weighted Run
(45/25 lb)
wodwell.com/wod/the-devil-of-
ramadi
“DG”
AMRAP in 10 minutes 8
Toes-to-Bar
8 Dumbbell Thrusters
(35/25 lb)
12 Dumbbell Walking
Lunges (35/25 lb)
wodwell.com/wod/dg
Then, 4 Rounds of:
38 Wall Ball Shots (20/14
lbs)
2 Rope Climbs
5 Deadlifts (275/185 lbs)
Cash-Out:
1915 meter Run
wodwell.com/wod/devil-of-ramadi
“DOBOGAI”
7 Rounds For Time 8
Muscle-Ups
22 Yard Farmer Carry
(50/40 lb dumbells)
wodwell.com/wod/dobogai
“DONALD
REGAN”
5 Rounds for Time 5 Push
Jerks (185/135 lb)
10 Burpees
wodwell.com/wod/donald-regan
“DORK
(FLORIAN)”
AMRAP in 20 minutes 33

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1607 BENCHMARK
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“DONALD calorie Row

“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
“DONNY”
21-15-9-9-15-21 Reps, For
Time Deadlifts (225/155 lb)
Burpees
wodwell.com/wod/donny
“DORK
(TOGETHER)”
For Time 33 Back Squats
(225/155 lb)
15 Burpees
33 Deadlifts (225/155 lb)
15 Burpees
33 Kettlebell Swings (70/53
lb)
15 Burpees
wodwell.com/wod/dork-together
“DOUGLAS
MILLER”
5 Rounds for Time 1 Power
15 Deadlifts (225/155 lb)
BURNS”
4 Rope Climbs
For Time 20 Back Squats
(135/95 lb) wodwell.com/wod/dork-florian
400 meter Run
20 Deadlifts (135/95 lb)
400 meter Run “DOUGIE &
20 Cleans (135/95 lb) LEON”
400 meter Run
30 Thrusters (135/95 lb) For Time (with a Partner)
400 meter Run 400 meter Run with
Deadball (20/15 kg)
wodwell.com/wod/donald-burns
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
“DORK”
40 Pull-Ups
6 Rounds for Time 60
40 Power Cleans (40/60 kg)
Double-Unders
40 Push-Ups
30 Kettlebell Swings (1.5/1
40 Shoulder-to-Overhead
pood)
(40/60 kg)
15 Burpees
100 meter Run
Scaling Reduce the reps
Then:
and/or number of rounds in
order to keep the volume 400 meter Run with
manageable. Aim to Deadball (20/15 kg)
complete the workout in
With a running clock, break
less than 25 minutes.
up the work between
Intermediate Option
partners as needed. One
4 rounds for time of: 60
partner works while the
double-unders 30 kettlebell
other rests. 1 hour time
swings 15 burpees Men:
cap.
1.5-pood kettlebell
Women: 1-pood kettlebell
wodwell.com/wod/dougie-leon
Beginner Option
4 rounds for time of:
60 single-unders “DRAGON”
20 kettlebell swings
10 burpees Men: 16-kg For Time 5k Run

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1607 BENCHMARK
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April 17, 2019
Clean (135/95 lb)
2 Thrusters (135/95 lb)
3 Power Snatches (135/95
lb)
4 Push Presses (135/95 lb)
5 Front Squats (135/95 lb)
6 Deadlifts (135/95 lb)
wodwell.com/wod/douglas-miller
“DT”
5 Rounds For Time 12
Deadlifts (155/105 lb)
9 Hang Power Cleans
(155/105 lb)
6 Push Jerks (155/105 lb)
wodwell.com/wod/dt
“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)
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)
page 233 of 310
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
“DOUGLAS
OELSCHLAGER”
For Time 100 Push Presses
(95/55 lb)
Rest in 5 minutes.
75 Back Squats (135/95 lb)
Rest in 5 minutes.
50 Deadlifts (185/135 lb)
wodwell.com/wod/douglas-
oelschlager
“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,
4 minutes to find 4 rep
max Deadlift
5k Run
4 minutes to find 4 rep
max Push Jerk
wodwell.com/wod/dragon
“DURRELL
PEARSALL”
18-12-6 Reps for Time
Deadlifts (315/225 lb)
Box Jumps (30/24 in)
wodwell.com/wod/durrell-pearsall
“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
RALL”
3 Rounds for Time 5 Power
Cleans (80% of 1 RM)
10 Ring Pull-Ups
wodwell.com/wod/edward-rall
1607 BENCHMARK
WODS
April 17, 2019
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
“EDWARD
WHITE”
EMOM in 23 minutes 3
Deadlifts (230/160 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
page 234 of 310
each round run 5 yards out “EMILY”
and back, then 10 yards
10 Rounds for Time 30
out and back, then 15
Double-Unders
yards out and back. For the
15 Pull-Ups
burpees box jump overs,
30 Air Squats
jump over the box without
100 meter Sprint
touching it. Scaling If you
2 minute Rest
cannot do a muscle-up yet,
use a variation of the wodwell.com/wod/emily
transition drill shown in the
video. If you are unable to
perform 3 consecutive “ERIN”
muscle-ups consistently,
5 Rounds For Time 15
consider reducing the reps.
Dumbbell Split Cleans
Select a box height that
(40/30 lb)
will allow you to jump over
21 Pull-Ups
the box without touching
it. If unable to jump over
Scaling Reduce the weight
the box without touching
and reps on the split clean.
it, modify to jumping on
Modify the pull-up so that
and then stepping off the
each round can be
other side. Beginner
completed in 3 or 4 sets.
Complete as many rounds
Compared to other Hero
as possible in 19 minutes
WODs, this workout is
of: 5 low-ring transitions 1
quick and should not be
shuttle sprint, 5 yards, 10
drawn out into a long slog.
yards, 15 yards 6 burpee
Intermediate Option 5
box jump on-and-overs
rounds for time of:
Men use a 20-in. box
12 dumbbell split cleans
Women use a 16-in box
15 pull-ups
During your warm-up,
Men: 35-lb. dumbbells
experiment with the
Women: 20-lb. dumbbells
muscle-up transition. Move
Beginner Option
the feet closer to the rings
4 rounds for time of:
to decrease the difficulty.
10 dumbbell split cleans
Find a position that allows
12 ring rows
you to complete 5
Men: 20-lb. dumbbells
unbroken reps with
Women: 15-lb. dumbbells
excellent technique, but
with some challenge to the
1607 BENCHMARK
WODS
April 17, 2019

upper body. If unable to wodwell.com/wod/erin

“EUGENE
jump on and over the box,
WHELAN”
reduce the height further
2 Rounds for Time 30 or consider jumping over a “FALKEL”
Cleans (135/95 lb) low object like a parallette. AMRAP in 25 minutes 8
30 Wall Ball Shots (20/14 Intermediate Complete Handstand Push-Ups
lb) as many rounds as 8 Box Jump (30/24 in)
30 Shoulder-to-Overheads possible in 19 minutes of: 1 1 Rope Climb (15 ft)
(135/95 lb) muscle-up 1 shuttle sprint,
30 Burpees 5 yards, 10 yards, 15 yards wodwell.com/wod/falkel
6 burpee box jump-overs
wodwell.com/wod/eugene-
Men use a 20-in. box
whelan
Women use a 16-in. box “FEEKS”
On the burpees, jump over 2-4-6-8-10-12-14-16 Reps
“FASS FIT” the box without touching For Time 100 meter Shuttle
it. During your warm-up, Sprint
3 Rounds for Time (with a practice the muscle-up, Dumbbell Clusters (65/45
Partner) 10 Deadlifts specifically the transition. lb)
(315/205 lb) If you can successfully
20 Pull-Ups complete a muscle-up in Start with 2 shuttle sprints
30 Kettlebell Snatches your warm-up, make at and 2 dumbbell "clusters"
(53/35 lb) least 1 attempt each (squat clean into a
round. If you fail 2 thruster), then do 4 of
wodwell.com/wod/fass-fit
consecutive attempts, each, then 6, etc. until the
switch to the beginner round of 16 is completed.
option.
“FITCOPS
wodwell.com/wod/feeks
DALLAS 5” wodwell.com/wod/dunn
For Time 1 mile Run
100 Elbow Plank Push-Ups “FORREST”
150 Sit-Ups “EDC 3 Rounds For Time 20 L-
100 Burpees REMEMBRANCE Pull-Ups
150 Lunges DAY” 30 Toes-to-Bar
AMRAP (with a Partner) in 40 Burpees
See: Elbow plank push-up 800 meter Run
demo 18 minutes 11 Hang Power
Snatches (35/25 kg)
wodwell.com/wod/forrest
wodwell.com/wod/fitcops-dallas-5 11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups

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1607 BENCHMARK
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April 17, 2019

From 11:00-13:00: 2 “FRANK

“FRANCIS minute Rest, in silence
CALLAHAN”
ESPOSITO”
Break up the work between 3 Rounds for Time 10
21-15-9 Reps for Time
partners as needed. On the Bench Presses (60% BW)
Thrusters (135/95 lb)
11th minute, stop, rest and 10 Tricep Dips
Burpees
Pull-Ups show your respect for the
fallen with a 2-minute wodwell.com/wod/frank-callahan

wodwell.com/wod/francis- silence. Resume the

esposito
“FRANK
PALOMBO”
For Time 50 Back Squats
(135/95 lb)
40 Burpees
30 Overhead Squats
(135/95 lb)
20 Burpees
10 Front Squats (135/95 lb)
wodwell.com/wod/frank-palombo
“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:
9 Toes-to-Bars or 11 Sit-
Ups
Athlete may partition the
pull-ups, burpees and
flutter kicks as needed, in
workout at 13:00.
“FREDERICK ILL
wodwell.com/wod/edc- JR.”
remembrance-day
For Time 30 Snatches (70%
BW)
“EDWARD
3 Bar Facing Burpees at
GERAGHTY” the top of each minute
For Time 800 meter Run
50 Hang Cleans (75/45 lb) Start with the snatches.
800 meter Run Then at the top of each
50 Power Snatches (75/45 minute starting at 1:00,
lb) perform 3 bar facing
800 meter Run burpees. Continue until 30
50 Shoulder-to-Overheads snatches are completed in
(75/45 lb) total.
800 meter Run
wodwell.com/wod/frederick-ill-jr
wodwell.com/wod/edward-
geraghty
“GARRETT”
3 Rounds For Time 75 Air
“ELMSY” Squats
For Time 400 meter Run* 25 Ring Handstand Push-
Ups
Then, 10 Rounds of: 25 L-Pull-Ups
10 Push-Ups
10 Kettlebell Swings (24/16 wodwell.com/wod/garrett
kg)
10 Box Jumps (24/20 in)

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1607 BENCHMARK
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April 17, 2019

any order or mix of sets. Then, “GATOR”

After each 6 minutes
athlete must complete the
toes-to-bar (or sit-ups,
during either run), then
resume where they left off.
End with the second mile
run. Scaling: Option 2:
For Time: 1 mile run 100
pull-ups 200 burpees 300
2-count flutter kicks 1 mile
run Every 6 minutes
perform 9 toes-to-bar (or
11 sit-ups) Option 3: For
Time: 1 mile run/walk 50
Pull-ups 100 Burpees 200
2-count flutter kicks 1 mile
run/walk Every 6 minutes
400 meter Run*
*Wear a Weight Vest on
the Run (20/14 lb)
wodwell.com/wod/elmsy
“ERIC OLSEN”
7 Rounds for Time 5 Hang
Cleans (155/105 lb)
5 Front Squats (155/105 lb)
5 Box Jumps (30/24 in)
50 Double-Unders
wodwell.com/wod/eric-olsen
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
in)
Inchworms
wodwell.com/wod/geoffrey-guja

perform 9 hanging knees-

to-chest (or 11 sit-ups)
Option 4: For Time: 1 mile
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)
“EVANS”
“GERALD
For Time 100 Push-Ups
100 Kettlebell Swings ATWOOD”
(24/16 kg) AMRAP in 10 minutes 1
100 Toes-to-Bars Clean
100 ft Rope Climbs 2 Front Squats
(accumulate over multiple 1 Shoulder-to-Overhead
ascents)
Workout weight is 70% of
For the rope climb, your 1 Rep Max Front
accumulate 100 ft total. If Squat
you are climbing a 15 ft
rope, 17 ascents are wodwell.com/wod/gerald-atwood
required (round up from
16.66).
“GERARD
wodwell.com/wod/evans BARBARA”
21-15-9-6-3 Reps For Time
Clean-and-Jerks (135/95 lb)
Knees-to-Elbows

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1607 BENCHMARK
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April 17, 2019
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
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
page 238 of 310
“FAUSTINO
APOSTOL JR.”
2 Rounds for Time 5 Squat
Cleans (155/115 lb)
25 Double-Unders
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
reps.
wodwell.com/wod/foo
wodwell.com/wod/gerard-barbara
“GERARD
SCHRANG”
3 Rounds for Time 5
Deadlifts (275/185 lb)
10 Burpees
15 Box Jumps (24/20 in)
20 Double-Unders
wodwell.com/wod/gerard-schrang
“GLENN PERRY”
3 Rounds for Time 5 Power
Cleans (225/155 lb)
20 Push-Ups
15 Burpees
wodwell.com/wod/glenn-perry
“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
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/george-cain Hold
“FRANK
BONOMO” For the finisher (cash out),
“GERALD For Time 30 Hang Squat accumulate the time spent
DUFFY” Cleans (155/105 lb) in Plank Hold position. Do
30 Pull-Ups not count any rest or
2 Rounds for Time 50 Sit-
transition time.
Ups
40 Pull-Ups wodwell.com/wod/frank-bonomo
wodwell.com/wod/greg-alia
30 Back Squats (135/95 lb)
20 Handstand Push-Ups
10 Front Squats (135/95 lb) “FRED
“GREGORY
SCHEFFOLD”
wodwell.com/wod/gerald-duffy SAUCEDO”
For Time 5 Squat Cleans
(135/95 lb) For Time 500 Double-
50 Double-Unders Unders
“GERARD 4 Squat Cleans (165/105 250 Sit-Ups
DEWAN” lb) 100 Kettlebell Swings
40 Double-Unders (16/12 kg)
For Time 21-15-9 reps of:
3 Squat Cleans (185/125 50 Overhead Squats (95/65
Clean-and-Jerks (95/65 lb)
lb) lb)
Burpees
30 Double-Unders
wodwell.com/wod/gregory-
Then, 15-10-5 reps of: 2 Squat Cleans (205/135 saucedo
Clean-and-Jerks (135/95 lb) lb)
Burpees 20 Double-Unders
1 Squat Clean (225/155 lb) “GRIFF”
Finally, 9-6-3 reps of: 10 Double-Unders
For Time 800 meter Run
Clean-and-Jerks (185/135
wodwell.com/wod/fred-scheffold 400 meter Run
lb)
(backwards)
Burpees
800 meter Run
“GALLANT” 400 meter Run
wodwell.com/wod/gerard-dewan
(backwards)
For Time 1 mile Medicine
Ball Run (20/14 lb) wodwell.com/wod/griff
“GIFF” 60 Burpee Pull-Ups
4 Rounds for Time 800 800 meter Medicine Ball
meter Run Run (20/14 lb) “HALL”
24 Power Snatches (75/55 30 Burpee Pull-Ups
5 Rounds for Time 3 Cleans
lb) 400 meter Medicine Ball
(225/155 lb)
4 Bar Muscle-Ups Run (20/14 lb)
200 meter Sprint

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1607 BENCHMARK
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April 17, 2019

4 Turkish Get-Ups (54/35 15 Burpee Pull-Ups 20 Kettlebell Snatches

lb) (alternating) (1.5/1 pood) (10 each arm)
wodwell.com/wod/gallant 2 minutes Rest
wodwell.com/wod/giff
wodwell.com/wod/hall
“GARY GEIDEL”
“GLENN AMRAP in 10 minutes 5
WILKINSON” Deadlifts (315/225 lb) “HANSEN”
4 Rounds for Time 10 Tuck 10 Bar Over Burpees 5 Rounds For Time 30
Jumps 15 Box Jumps (24/20 in) Kettlebell Swings (2/1.5
100 meter Sprint pood)
10 Power Cleans (135/95 wodwell.com/wod/gary-geidel 30 Burpees
lb) 30 GHD Sit-Ups
100 meter Sprint
“GAZA” wodwell.com/wod/hansen

wodwell.com/wod/glenn- 5 Rounds for Time 35

wilkinson Kettlebell Swings (1.5/1
pood) “HARVEY
30 Push-Ups HARRELL”
“GREG BUCK” 25 Pull-Ups For Time 50 Thrusters
For Time 201 Single Jump 20 Box Jumps (30/24 in) (45/35 lb)
Ropes 1 mile Run 45 Air Squats
100 AbMat Sit-Ups 40 Pull-Ups
50 Pull-Ups wodwell.com/wod/gaza
35 Box Jumps (24/20 in)
25 Thrusters (95/65 lb) 30 Toes-to-Bars
25 Hand Release Push-Ups
If you have access to a “GEORGE 20 Sit-Ups
heavy rope use it. DIPASQUALE” 15 Burpees
2 Rounds for Time 2000 10 Handstand Push-Ups
wodwell.com/wod/greg-buck
meter Row 5 Overhead Squats (45/35
20 Deadlifts (225/155 lb) lb)
“GREGORY wodwell.com/wod/harvey-harrell
wodwell.com/wod/george-
SIKORSKY” dipasquale
5 Rounds for Time 41 Air
Squats “HECTOR
41 Push-Ups “GERARD TIRADO JR.”
41 Sit-Ups BAPTISTE” For Time 10-9-8-7-6-5-4-3-
41 Pull-Ups 6 Rounds for Time 9 2-1 reps of:

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1607 BENCHMARK
WODS
April 17, 2019
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
“HAMILTON”
3 Rounds For Time 1000
meter Row
50 Push-Ups
1000 meter Run
50 Pull-Ups
wodwell.com/wod/hamilton
page 241 of 310
Overhead Squats (95/65
lb)
9 Thrusters (95/65 lb)
500 meter Row
wodwell.com/wod/gerard-
baptiste
“GERARD
NEVINS”
AMRAP in 15 minutes 6
Deadlifts (255/165 lb)
9 Hand Release Push-Ups
12 Box Jumps (24/20 in)
wodwell.com/wod/gerard-nevins
“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
“GORDON
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
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
Wear a weight vest (20/14
lb)
wodwell.com/wod/hidalgo
“HOLLEYMAN”
30 Rounds For Time 5 Wall
Balls (20/14 lb)
1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/gordon-emin 3 Handstand Push-Ups

“HARPER” 1 Power Clean (225/155 lb)
AMRAP in 23 minutes 9
Chest-to-Bar Pull-Ups “GREGG ATLAS” wodwell.com/wod/holleyman
15 Power Cleans (135/95 For Time 10,000 lb
lb) Cumulative Back Squats
21 Air Squats “HOOPES”
400 meter Run with a Plate 20 Burpees each time you AMRAP in 33 minutes 5
(45/35 lb) rack the bar Thrusters (135/95 lb)
7 Toes-to-Bar
wodwell.com/wod/harper Choose any weight to 1 Legless Rope Climb (15
squat. Figure out how ft)
many reps it takes to reach 200 meter Run
“HAVANA” 10,000 lbs and that's your
AMRAP in 25 minutes 150 target. Re-rack the weight Buy-In: 118 Wall Ball Shots
Double-Unders to rest or to change the (20/14 lb)
50 Push-Ups weight. But for every re-
15 Power Cleans (185/125 rack, you owe a 20-burpee With a running clock begin
lb) penalty. the buy-in of 118 wall
balls. Upon completion of
wodwell.com/wod/havana wodwell.com/wod/gregg-atlas the wall balls begin the
AMRAP portion of the
workout. Complete as
“HELTON” “GREGORY many rounds and reps as
3 Rounds For Time 800 STAJK” possible in the time
meter Run EMOM in 13 minutes For remaining.
30 Dumbbell Squat Cleans every odd minute, perform:
wodwell.com/wod/hoopes
(50/35 lb) 13 Hand Release Push-Ups
30 Burpees
For every even minute,
wodwell.com/wod/helton
“HORTON”
perform:
13 Shoulder-to-Overheads 9 Rounds for Time (with a
(115/75 lb) Partner) 9 Bar Muscle-Ups
“HILDY” 11 Clean-and-Jerks
For Time 100 calorie Row wodwell.com/wod/gregory-stajk (155/115 lb)
75 Thrusters (45/35 lb 50 yard Buddy Carry
barbell)
50 Pull-Ups “GUNNY” Share the work with your
partner however you
75 Wall Ball Shots (20/14 For Time 1 mile Weighted
choose with only one

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1607 BENCHMARK
WODS
April 17, 2019
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
kg barbell for the lunges
and ground-to-overheads.
wodwell.com/wod/hoppy
“HOTSHOTS 19”
6 Rounds For Time 30 Air
Squats
page 243 of 310
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
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
person working at a time.
wodwell.com/wod/horton
“IRON RANGER”
For Time 22 second Silence
94 Goblet Squats (2/1.5
pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell
Swings (2/1.5 pood)
22 Burpees
The workout, as designed,
starts at the 00:23 mark
after the 22 seconds of
silence.
wodwell.com/wod/iron-ranger
“JACK”
AMRAP in 20 minutes 10
Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1
pood)
10 Box Jumps (24/20 in)
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
1607 BENCHMARK
WODS
April 17, 2019
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
53 Kettlebell Swings (53/35
lb)
400 meter Run
wodwell.com/wod/irvine
page 244 of 310
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
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
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
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)
1607 BENCHMARK
WODS
April 17, 2019

necessary If no rope is wodwell.com/wod/james-gray

“JAG 28”
available, do pull-ups (50
For Time 800 meter Run
reps for Rx) Jumping or
28 Kettlebell Swings (2/1.5 “JAMES RICHES”
band pullup in place of a
pood)
pullup 45lb/25lb/10lb plate AMRAP For As Long As
28 Strict Pull-Ups
carry (one for each Possible Bench Presses
28 Kettlebell Clean-and-
partner) in place of the (225/155 lb)
Jerk (2 x 2/1.5 pood)
buddy carry
28 Strict Pull-Ups
wodwell.com/wod/james-riches
800 meter Run
wodwell.com/wod/harvell

Use a single kettlebell for

the swings; two kettlebells
“JARED”
“HEAVY DT” 4 Rounds For Time 800
for the clean-and-jerks.
5 Rounds for Time 12 meter Run
wodwell.com/wod/jag-28 Deadlifts (205/145 lb) 40 Pull-Ups
9 Hang Power Cleans 70 Push-Ups
(205/145 lb)
“JAMES COYLE” 6 Push Jerks (205/145 lb) wodwell.com/wod/jared

For Time 1000 meter Row

wodwell.com/wod/heavy-dt
90 Heavy Rope Single-
Unders
“JBO”
80 Air Squats AMRAP in 28 minutes 9
“HENRY MILLER Overhead Squats (115/75
70 Push-Ups
50 Lunges JR.” lb)
40 Hang Cleans (95/65 lb) For Time 50 Overhead 1 Legless Rope Climb (15 ft
30 Thrusters (95/65 lb) Squats (95/65 lb) rope, from seated position)
20 Overhead Squats (95/65 5 Pull-Ups 12 Bench Presses (115/75
lb) lb)
10 Snatches (95/65 lb) Perform 5 pull-ups every
minute on the minute Scaling This is a longer
wodwell.com/wod/james-coyle beginning at the 1:00 Hero WOD that presents
mark. challenging movements
and a huge demand on the
“JAMES wodwell.com/wod/henry-miller-jr shoulders. Reduce the
PAPPAGEORGE” loading and pick a
challenging modification
21-15-9 Reps for Time “HOLBROOK” for the rope climb.
Push Presses (135/95 lb,
10 Rounds For Time 5 Intermediate Option
from the ground)
Thrusters (115/85 lb) Complete as many rounds
Toes-to-Bars
as possible in 28 minutes

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WODS
April 17, 2019
wodwell.com/wod/james-
pappageorge
“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
by multiplying reps by
points for each movement
and totaling them all.
wodwell.com/wod/james-wright
“JASON”
For Time 100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups
page 246 of 310
10 Pull-Ups of: 9 overhead squats
100 meter Sprint 1 legless rope climb 12
1 minute Rest bench presses
Men: 95-lb. OHS and
wodwell.com/wod/holbrook bench, 15-ft. rope
Women: 65-lb. OHS and
bench, 15-ft. rope
“HOLLYWOOD” Beginner Option
For Time 2 km Run Complete as many rounds
22 Wall Ball Shots (30/20 as possible in 20 minutes
lb) of: 9 overhead squats
22 Muscle-Ups 1 rope climb, lying to
22 Wall Ball Shots (30/20 standing 12 bench
lb) presses Men: 45-lb. OHS
22 Power Cleans (185/135 and bench
lb) Women: 35-lb. OHS and
22 Wall Ball Shots (30/20 bench
lb)
2 km Run wodwell.com/wod/jbo
wodwell.com/wod/hollywood
“JEFFREY
PALAZZO”
“HORTMAN” EMOM For As Long As
AMRAP in 45 minutes 800 Possible Deadlifts (60% of
meter Run 1 RM)
80 Air Squats
8 Muscle-Ups Start clock and do one
deadlift within the first
wodwell.com/wod/hortman minute, two repetitions
within the second minute,
three deadlifts within the
“HURSTY” third minute and so on.
15 Rounds for Time 100 Add one repetition every
meter Run minute until you cannot
7 Front Squats (60/40 kg) complete the required
100 meter Run number of repetitions
7 Burpee Pull-Ups within that given minute.
Warning: Do not speed up
to get all the reps. Go slow
1607 BENCHMARK
WODS
April 17, 2019
wodwell.com/wod/jason
“JEFFREY
GIORDANO”
3 Rounds for Time 25 Hang
Power Snatches (65/45 lb)
50 Double-Unders
400 meter Run
wodwell.com/wod/jeffrey-
giordano
“JEFFREY
STARK”
Every 2 Minutes On the
Minute For as Long as
Possible 1 Push Press
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
page 247 of 310
wodwell.com/wod/hursty
“J.J.”
For Time 1 Squat Clean
(185/135 lb)
10 Parallette Handstand
Push-Ups (6" Deficit)
2 Squat Cleans (185/135
lb)
9 Parallette Handstand
Push-Ups (6" Deficit)
3 Squat Cleans (185/135
lb)
8 Parallette Handstand
Push-Ups (6" Deficit)
4 Squat Cleans (185/135
lb)
7 Parallette Handstand
Push-Ups (6" Deficit)
5 Squat Cleans (185/135
lb)
6 Parallette Handstand
Push-Ups (6" Deficit)
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)
and use good form. Never
let your back become
rounded. If you can't get
the reps using good form,
then so be it. There is no
shame in that. Injuring
your back, however, there
is a lot of shame (and pain)
in that.
wodwell.com/wod/jeffrey-palazzo
“JENKINS”
AMRAP (with a Partner) in
40 minutes 50 Burpees
400 meter Run
50 Kettlebell Swings (24/16
kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split work between
partners as needed. Run
together.
wodwell.com/wod/jenkins
“JERRY”
For Time 1 mile Run
2,000 meter Row
1 mile Run
wodwell.com/wod/jerry
1607 BENCHMARK
WODS
April 17, 2019

“JENNIFER” 10 Squat Cleans (185/135

lb) “JOHN
AMRAP in 26 minutes 10
1 Parallette Handstand BURNSIDE”
Pull-Ups
Push-Up (6" Deficit) 3 Rounds for Time 20 Back
15 Kettlebell Swings (1.5/1
Pood) Squats (205/125 lb)
wodwell.com/wod/j-j
20 Box Jumps (24/20 in) 20 Box Step Ups (30/24 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
“JOHN
CHIPURA”
2 Rounds for Time 19
Deadlifts (225/115 lb)
19 Bar Over Burpees
wodwell.com/wod/john-chipura
wodwell.com/wod/john-burnside
“JAIME L.
CAMPBELL”
AMRAP in 25 minutes 7 “JOHN CRISCI”
Deadlifts (185/135 lb) For Time 25 Box Jumps
6 Kettlebell Swings (53/35 (24/20 in)
lb) 25 Pull-Ups
7 Barbell Hack Squats 25 Kettlebell Swings (24/16
(185/155 lb) kg)
6 Plate Sit-Ups (45/25 lb) 25 Air Squats
25 Sit-Ups
1 Burpee at the top of 25 Deadlifts (135/95 lb)
every minute 25 Wall Ball Shots (20/14
lb)
Start the workout with 1 25 Burpees
burpee and perform 25 Power Cleans (135/95
another at the top of each lb)
minute. View a hack squat
demo wodwell.com/wod/john-crisci

wodwell.com/wod/jaime-l-
campbell “JOHN FLORIO”
“JOHN
For Time 10 Bench Presses
FANNING”
(75% BW)
“JAMES
For Time 100 Double- 10 Ring Dips
Unders GIBERSON” 20 Bench Presses (50%
80 Pull-Ups For Time 10-9-8-7-6-5-4-3- BW)
60 Box Jumps (24/20 in) 2-1 Reps: 20 Diamond Push-Ups
40 Front Squats (135/95 lb) Front Squats (185/135 lb) 30 Bench Presses (35%
20 Squat Cleans (135/95 1-2-3-4-5-6-7-8-9-10 Reps: BW)
lb) Box Jumps (30/24 in) 30 Push-Ups
10 Thrusters (135/95 lb)

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1607 BENCHMARK
WODS
April 17, 2019

wodwell.com/wod/john-fanning wodwell.com/wod/james- Bench press weights are

giberson
based on percent of
athletes bodyweight (BW).
“JOHN GINLEY” Athlete must load own bar.
“JAMES
2 Rounds for Time 10 Push
Presses (135/95 lb) PROSSER” wodwell.com/wod/john-florio
10 Back Squats (135/95 lb) For Time 100 Muscle-Ups
10 Cleans (135/95 lb)
10 Overhead Squats Partition the work as “JOHN
(135/95 lb) needed. HEFFERNAN”
For Time 11 Squat Cleans
wodwell.com/wod/john-ginley wodwell.com/wod/james-prosser
(135/95 lb)
100 Double-Unders
11 Push Presses (135/95
“JOHN “JAMIE”
lb)
MARSHALL” For Time 1000 meter Row 75 Sit-Ups
5 Rounds for Time 3 30 Pull-Ups 11 Deadlifts (135/95 lb)
Overhead Squats (155/105 30 Thrusters (40/30 kg) 50 Pull-Ups
lb) 1000 meter Run
6 Clean-and-Jerks (155/105 wodwell.com/wod/john-heffernan
wodwell.com/wod/jamie
lb)
12 Bar Facing Burpees
“JOHN MORAN”
wodwell.com/wod/john-marshall
“JAY”
For Time 24-20-16-12-8-4
AMRAP in 20 minutes 22 reps of:
Air Squats Front Rack Lunges (135/95
“JOHN 12 Toes-to-Bar lb)
NAPOLITANO” 9 Burpees Hand Release Push-Ups
2 Rounds for Time 40 Pull-
Wear a weight vest (20/14 One step on the lunge is
Ups
lb) one rep.
10 Back Squats (225/155
lb) wodwell.com/wod/jay wodwell.com/wod/john-moran
40 Wall Ball Shots (20/14
lb)
10 Deadlifts (225/155 lb) “JEFFREY “JOHN
40 Sit-Ups
OLSEN” SANTORE”
wodwell.com/wod/john- 21-15-9 Reps for Time For Time 50-40-30-20-10
napolitano Back Squats (225/155 lb) reps of:

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1607 BENCHMARK
WODS
April 17, 2019

Burpees Double-Unders
“JOHN Shoulder-to-Overheads
SCHARDT” wodwell.com/wod/jeffrey-olsen (95/65 lb)
For Time 50 Power
Snatches (75/45 lb) Shoulder-to-overhead will
50 Burpees
“JEFFREY always start from the
50 Overhead Squats (75/45 WALZ” ground.
lb) 9 Rounds for Time 5 Clean-
wodwell.com/wod/john-santore
50 Sit-Ups and-Jerks (155/105 lb)
50 Thrusters (75/45 lb) 10 Pull-Ups

wodwell.com/wod/john-schardt
“JOHN TIPPING
wodwell.com/wod/jeffrey-walz
II”
4 Rounds for Time 15
“JOHN VIGIANO “JENNY” Deadlifts (225/155 lb)
II” AMRAP in 20 minutes 20 15 Box Jumps (24/20 in)
5 Rounds for Time 10 Back Overhead Squats (45/35 lb 50 Double-Unders
Squats (225/155 lb) bar)
wodwell.com/wod/john-tipping-ii
40 Sit-Ups 20 Back Squats (45/35 lb
40 Push-Ups bar)
400 meter Run
wodwell.com/wod/john-vigiano-ii
“JOHNSON”
wodwell.com/wod/jenny AMRAP in 20 minutes 9
Deadlifts (245/165 lb)
“JONATHAN 8 Muscle-Ups
HOLMANN” “JOHN BERGIN” 9 Squat Clean (155/105 lb)

For Time 15 Strict Presses 5 Rounds for Time 15

(80% of 1 rep max)
15 Push Presses (80% of 1
rep max)
15 Push Jerks (80% of 1
rep max)
1 rep max Strict Press
Each repetitions begins
from the ground.
wodwell.com/wod/jonathan-
holmann
wodwell.com/wod/johnson
Kettlebell Swings (32/24
kg)
10 Chest-to-Bar Pull-Ups
5 Squat Snatches (115/85
“JONESY”
lb) 6 Rounds for Time 400
meter Run
wodwell.com/wod/john-bergin 6-5-4-3-2-1 Rope Climbs
wodwell.com/wod/jonesy
“JOHN COLLINS”
For Time 25 Snatches
(115/75 lb)

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1607 BENCHMARK
WODS
April 17, 2019
“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.
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
page 251 of 310
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
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
“JORGE”
For Time 30 GHD Sit-Ups
15 Squat Cleans (155/105
lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105
lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105
lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105
lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105
lb)
wodwell.com/wod/jorge
“JOSEPH
ANGELINI JR.”
For Time 10 Shoulder-to-
Overheads (185/135 lb)
20 Hand Release Push-Ups
15 Handstand Push-Ups
20 Shoulder-to-Overheads
(135/95 lb)
15 Hand Release Push-Ups
10 Handstand Push-Ups
30 Shoulder-to-Overheads
(75/55 lb)
10 Hand Release Push-Ups
5 Handstand Push-Ups
Use a single barbell.
Athlete must change
his/her own weight.
1607 BENCHMARK
WODS
April 17, 2019

54 Sit-Ups wodwell.com/wod/joseph-
“JOHN
angelini-jr
54 Push-Ups
MCAVOY”
wodwell.com/wod/jose-guadalupe 3 Rounds for Time 5
Muscle-Ups “JOSEPH
7 Bear Complexes GRZELAK”
“JOSEPH (155/105 lb)
For Time 100 Kettlebell
ANGELINI SR.” 50 Double-Unders
Swings (32/24 kg)
For Time 20 Power 2 Burpees
One “Bear Complex”
Snatches (135/95 lb) consists of: 1 Power Clean,
15 Clean-and-Jerks Perform the burpees at the
1 Front Squat, 1 Push
(225/155 lb) beginning each new
Press, 1 Back Squat, and 1
10 Back Squats (315/225 minute until all kettlebell
Push Press.
lb) swings are completed.
5 Deadlifts (405/275 lb) wodwell.com/wod/john-mcavoy
wodwell.com/wod/joseph-grzelak

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
Ground-to-Overheads can
be performed with snatch,
clean and jerk or any other
combination.
wodwell.com/wod/joseph-
gullickson
“JOHN
PAOLILLO”
12-9-6-3 Reps for Time
Cleans (155/105 lb)
Pull-Ups
Deadlifts (155/105 lb)
Burpees
wodwell.com/wod/john-paolillo
“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
Squats + Thrusters (95/65
lb)
5 Push Presses + Front
“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

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1607 BENCHMARK
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April 17, 2019

“JOSEPH Squats + Thrusters within the minute.

(135/95 lb)
LEAVEY”
wodwell.com/wod/joseph-hunter
For Time 8 Overhead One repetition is
Squats (135/95 lb) equivalent to one barbell
20 Double-Unders complex of push press, “JOSEPH
6 Overhead Squats (135/95 front squat, and thruster. MALONEY”
lb)
40 Double-Unders For Time 200 meter Run
wodwell.com/wod/john-tierney
4 Overhead Squats (135/95 40 Wall Ball Shots (20/14
lb) lb)
60 Double-Unders “JOHN 30 Knees-to-Elbows
2 Overhead Squats 20 Squat Cleans (135/95
WILLIAMSON” lb)
9135/95 lb)
EMOM in 36 minutes From 400 meter Run
80 Double-Unders
0:00-6:00, EMOM of: 30 Wall Ball Shots (20/14
10 Pull-Ups lb)
wodwell.com/wod/joseph-leavey
20 Knees-to-Elbows
From 6:00-12:00, EMOM of: 10 Squat Cleans (135/95
“JOSEPH 5 Squat Cleans (155/105 lb)
lb) 800 meter Run
MARCHBANKS
20 Wall Ball Shots (20/14
JR.” From 12:00-18:00, EMOM lb)
For Time 10-9-8-7-6-5-4-3- of: 10 Knees-to-Elbows
2-1 Reps of: 10 Toes-to-Bars 5 Squat Cleans (135/95 lb)
Alternating Dumbbell
Snatches (75/45 lb) From 18:00-24:00, EMOM wodwell.com/wod/joseph-
Handstand Push-Ups of: maloney
5 Shoulder-to-Overheads
wodwell.com/wod/joseph- (155/105 lb from the
marchbanks-jr ground) “JOSEPH
OGREN”
From 24:00-30:00, EMOM For Time 15 Deadlifts
“JOSEPH of: (155/105 lb)
RIVELLI JR.” 10 Hand Release Push-Ups 30 Toes-to-Bars
3 Rounds for Time 12 30 Box Jumps (24/20 in)
Deadlifts (275/205 lb) From 30:00-36:00, EMOM 10 Squat Cleans (155/105
24 Box Jumps (24/20 in) of: lb)
5 Overhead Squats 20 Burpees
wodwell.com/wod/joseph-rivelli-jr (155/105 lb) 20 Double-Unders

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1607 BENCHMARK
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April 17, 2019
“JOSH”
For Time 21 Overhead
Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65
lb)
30 Pull-Ups
9 Overhead Squats (95/65
lb)
18 Pull-Ups
wodwell.com/wod/josh
“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
page 254 of 310
wodwell.com/wod/john- 5 Thrusters (155/105 lb)
williamson
10 Pull-Ups
10 Handstand Push-Ups
“JONATHAN wodwell.com/wod/joseph-ogren
IELPI”
2 Rounds for Time 44 Push
Presses (65/45 lb) “JOSEVA”
22 Wall Ball Shots (20/14 15-12-9 Reps for Time
lb) Bench Presses
11 Pull-Ups (bodyweight)
11 Hand-Release Push-Ups Deadlifts (bodyweight)
Power Cleans (bodyweight)
wodwell.com/wod/jonathan-ielpi
wodwell.com/wod/joseva
“JORDAN”
For Time 100 Kettlebell “JOSIE”
Swings (24/16 kg) For Time 1 mile Run
100 Sit-Ups
100 Air Squats Then, 3 Rounds of:
100 Push-Ups 30 Burpees
4 Power Cleans (155/105
wodwell.com/wod/jordan lb)
6 Front Squats (155/105 lb)
“JOSEPH Then, 1 mile Run
AGNELLO”
Wear a Weight Vest (20/14
12-9-6-3 Reps For Time
lb)
Squat Cleans (155/105 lb)
Weighted Pull-Ups (45/25
Scaling Reduce the
lb)
loading and number of
reps, but keep this a long
wodwell.com/wod/joseph-agnello
workout. Intermediate
Option For time (without
“JOSEPH a vest): 1-mile run Then, 3
rounds of: 30 burpees 4
FARRELLY” power cleans 6 front
For Load Accumulate squats Then, 1-mile run
1607 BENCHMARK
WODS
April 17, 2019
“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
“KENNETH
PHELAN”
5 Rounds for Time 5
Deadlifts (155/105 lb)
5 Power Cleans (155/105
lb)
5 Front Squats (155/105 lb)
15 Burpees
wodwell.com/wod/kenneth-
phelan
“KEVIN”
3 Rounds for Time 32
Deadlifts (185/135 lbs)
32 Hanging Hip Touches
(alternating arms)
800m Running Farmer
Carry (15 lb dumbbells)
"Hanging Hip Touch"
movement demo
wodwell.com/wod/kevin
page 255 of 310
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
MAFFEO”
10 Rounds for Time 1
Clean-and-Jerk (185/135 lb)
3 Overhead Squats
(185/135 lb)
Men: 155 lb. Women: 105
lb. Beginner Option For
time (without a vest):
800-m run Then, 3 rounds
of: 20 burpees 4 power
cleans 6 front squats
Then, 800-m run Men: 75
lb. Women: 55 lb.
wodwell.com/wod/josie
“KAHLER”
For Time 1978 meter Run
7 Pull-Ups
24 Box Jumps (24/20 in)
1 Deadlift (65% of 1 RM)
26 Wall Ball Shots (20/14
lb)
173 Air Squats
2008 meter Medicine Ball
Run (20/14 lb)
wodwell.com/wod/kahler
“KEITHROY
MAYNARD”
5 Rounds for Time 44 Box
Step-Ups (24/20 in)
12 Push-Ups
12 Air Squats
Wear a weighted vest if
available.
On the last round, do 15 air
squats.
1607 BENCHMARK
WODS
April 17, 2019

5 Push Jerks (185/135 lb) wodwell.com/wod/keithroy-

“KEVIN
maynard
DONNELLY”
Perform all the movements
For Time 20 Squat Cleans as one complex without
(135/95 lb) putting the bar down. One “KENNETH
2000 meter Row complex is counted as one MARINO”
20 Clean-and-Jerks (135/95 round. 3 Rounds for Time 5 Cleans
lb)
(155/105 lb)
wodwell.com/wod/joseph-maffeo
10 Burpees
wodwell.com/wod/kevin-donnelly
5 Clean-and-Jerks (155/105
lb)
“JOSEPH
10 Wall Ball Shots (24/20
“KEVIN MASCALI” lb)
PFEIFER”
12-9-6-3 Reps for Time
5 Rounds for Time 50 Back Squats (65% of BW) wodwell.com/wod/kenneth-
Double-Unders marino
Burpee Box Jumps
15 Hang Power Cleans 500 meter Row
(95/65 lb)
10 Pull-Ups wodwell.com/wod/joseph-mascali
“KEV”
5 Handstand Push-Ups AMRAP (with a Partner) in
26 minutes 6 Deadlifts
wodwell.com/wod/kevin-pfeifer “JOSEPH SPOR” (315/205 lb), each
10 Rounds for Time 1 Strict 9 Bar-Facing Burpees,
Press (135/95 lb) synchronized
“KEVIN REILLY” 9 Bar Muscle-Ups, each
2 Push Presses (135/95 lb)
EMOM in 12 minutes Odd 3 Push Jerks (135/95 lb) 55 ft Partner Barbell Carry
Minutes: 4 Handstand Push-Ups (315/205 lb)
5 Push Presses (155/105 10 Push-Ups
lb) wodwell.com/wod/kev

wodwell.com/wod/joseph-spor
Even Minutes:
5 Deadlifts (155/105 lb) “KEVIN
“JOSHIE” BRACKEN”
Each push press should
3 Rounds for Time 21 For Time (with a Partner)
start from the ground.
Dumbbell Squat Snatches, Deadlift Hold (135 lb)
Right Arm (40/25 lb) 40 Air Squats
wodwell.com/wod/kevin-reilly
21 L Pull-Ups
21 Dumbbell Squat Back Squat Hold (135 lb)
Snatches, Left Arm (40/25 40 Sit-Ups

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WODS
April 17, 2019

“KUTSCHBACH” lb) Plank Hold

21 L Pull-Ups 40 Push-Ups
7 Rounds For Time 11 Back
Squats (185/135 lb)
wodwell.com/wod/joshie Deep Squat Hold
10 Jerks (135/95 lb)
40 Burpees
wodwell.com/wod/kutschbach
“JUSTIN” Each set of movements
30-20-10 Reps for Time should be performed by
Back Squats (bodyweight) the pair alternately before
“LAST ALARM”
Bench Presses moving on to the next set
3 Rounds for Time 13 of movements. If
(bodyweight)
Deadlifts (225/155 lb) the person holding deadlift,
Strict Pull-Ups
13 Burpees back squat, plank, or deep
13 Dumbbell Clusters squat hold drops the bar or
wodwell.com/wod/justin
(2x50/35 lb) comes out their plank or
13 Pull-Ups deep squat hold, the
13 Dumbbell Step-Ups “KEITH partner cannot continue
(2x50/35 lb, 24/20 in) until the bar is back in the
GLASCOE”
hold position. Feel free to
wodwell.com/wod/last-alarm For Time 21 Back Squats
help partner get
(135/95 lb)
the barbell in the back
400 meter Run
squat hold position.
“LAWRENCE 21 Front Squats (135/95 lb)
VIRGILIO” 400 meter Run wodwell.com/wod/kevin-bracken
21 Deadlifts (135/95 lb)
For Time 50 Kettlebell
400 meter Run
Swings (24/16 kg)
21 Shoulder-to-Overheads “KEVIN
50 Sit-Ups
(135/95 lb)
50 Double-Unders O’ROURKE”
400 meter Run
25 Kettlebell Swings (24/16 EMOM in 10 minutes 2
kg) Front Squats (225/155 lb)
wodwell.com/wod/keith-glascoe
25 Sit-Ups 5 Burpee Box Jumps (24/20
25 Double-Unders in)
12 Kettlebell Swings (24/16 “KENNETH
kg) wodwell.com/wod/kevin-orourke
12 Sit-Ups
KUMPEL”
12 Double-Unders 3 Rounds for Time 6 Bear
6 Kettlebell Swings (24/16 Complexes (135/95 lb) “KEVIN PRYOR”
kg) 100 meter Bear Crawl
3 Rounds for Time 1000
6 Sit-Ups
One “Bear Complex” meter Row
6 Double-Unders

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1607 BENCHMARK
WODS
April 17, 2019

3 Kettlebell Swings (24/16 consists of: 1 Power Clean, 21 Push-Ups

kg) 1 Front Squat, 1 Push 100 meter Sled Drag
3 Sit-Ups Press, 1 Back Squat, and 1 15 L Pull-Ups
3 Double-Unders Push Press 100 meter Sled Drag
9 Kettlebell Swings (1.5
wodwell.com/wod/lawrence- wodwell.com/wod/kenneth- pood)
virgilio kumpel 1 Rope Climb

“LEE FEHLING” “KENNETH
3 Rounds for Time 50 Wall WATSON”
Ball Shots (20/14 lb) 4 Rounds for Time 21 Pull-
10 Clean-and-Jerks (95/65 Ups
lb) 4 Clean-and-Jerks (225/155
lb)
wodwell.com/wod/lee-fehling
21 Burpees
4 Back Squats (225/155 lb)
wodwell.com/wod/kevin-pryor
“KLEPTO”
4 Rounds For Time 27 Box
Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100
lb)

“LEON SMITH wodwell.com/wod/kenneth- wodwell.com/wod/klepto

JR.” watson

For Time 20 Toes-to-Bars

20 Shoulder-to-Overheads
(135/95 lb)
20 Handstand Push-Ups
20 Overhead Squats
(135/95 lb)
20 Double-Unders
18 Clean-and-Jerks (135/95
lb)
wodwell.com/wod/leon-smith-jr
“LIAM”
For Time 800 meter Run
(with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105
lb)
“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)
“LAMBO”
21-15-9 Reps for Time
Squats Snatches (50/35 kg)
Kettlebell Swings (32/24
kg)
Toes-to-Bars
Buy-Out:
100 Double-Unders
wodwell.com/wod/lambo
“LAWRENCE
VELING”
21-15-9 Reps for Time
Strict Handstand Push-Ups
Front Squats (185/115 lb)

page 258 of 310

1607 BENCHMARK
WODS
April 17, 2019

10 Rope Climbs (15 ft) 600 meter Run Burpees

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
“LOREDO”
6 Rounds For Time 24 Air
Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
wodwell.com/wod/loredo
“LT JOHN”
3 Rounds for Time Max
Unbroken Clean-and-Jerks
(BW)
400 meter Run
15 GHD Sit-Ups
Score is time plus total
clean-and-jerks.
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
lb) (except during the run).
wodwell.com/wod/kevin-a-
houston
“KEVIN
DOWDELL”
For Time 400 meter Run
40 Double Unders
400 meter Run
40 Thrusters (45/35 lb)
400 meter Run
40 Box Jumps (24/20 in)
400 meter Run
40 Toes-to-Bars
400 meter Run
40 Overhead Squats (45/35
lb)
wodwell.com/wod/kevin-dowdell
wodwell.com/wod/lawrence-
veling
“LEE”
5 Rounds For Time 400
meter Run
1 Deadlift (345/225 lb)
3 Squat Cleans (185/135
lb)
5 Push Jerks (185/135 lb)
3 Muscle-Ups
1 Rope Climb (15 ft)
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

wodwell.com/wod/lt-john “KEVIN PRIOR” Then 800 meter Run

3 Rounds for Time 20 Hang
wodwell.com/wod/legion-8
Power Cleans (115/75 lb)
“LUMBERJACK
20 Toes-to-Bars
20” 400 meter Run
“LESLEY”
For Time 20 Deadlifts
(275/185 lb) wodwell.com/wod/kevin-prior AMRAP in 35 minutes 24
Jump Lunges

page 259 of 310

1607 BENCHMARK
WODS
April 17, 2019

400 meter Run 24 Hollow Rocks

20 Kettlebell Swings (2/1.5 “KEVIN SMITH” 24 Air Squats
pood) For Time 30 Snatches 24 AbMat Sit-Ups
400 meter Run (155/105 lb) 24 Burpees
20 Overhead Squats
(115/75 lb) wodwell.com/wod/kevin-smith wodwell.com/wod/lesley
400 meter Run
20 Burpees
400 meter Run “KYLE” “LINDSKOG”
20 Chest-to-Bar Pull-Ups 4 Rounds for Time 7 5 Rounds for Time 500
400 meter Run Deadlifts (300/195 lb) meter Run
20 Box Jumps (24/20 in) 40 Pull-Ups 20 Box Jumps
400 meter Run 40 Ring Dips 20 Pull-Ups
20 Dumbbell Squat Cleans 40 Box Jumps (24/20 in) 5 Handstand Push-Ups
(45/35 lb) 40 Wall Ball Shots (20/14
400 meter Run lb) wodwell.com/wod/lindskog

wodwell.com/wod/lumberjack-20
“MAGPIE”
3 Rounds For Time 800
meter Run
20 Knees-to-Elbows
30 Kettlebell Swings (24/16
kg)
40 Sumo Deadlift High-
Pulls (40/30 kg)
wodwell.com/wod/magpie
wodwell.com/wod/kyle
“LOUIS
MODAFFERI”
“LAWRENCE
For Time 800 meter Run
STACK” 50 Box Jumps (24/20 in)
For Time 50 Thrusters 100 Kettlebell Swings
(45/35 lb) (24/16 kg)
50 Sit-Ups 150 Double-Unders
50 Box Jumps (24/20 in) 800 meter Run
50 Kettlebell Swings (24/16
kg) wodwell.com/wod/louis-modafferi
50 Thrusters (45/35 lb)

“MANUEL”
5 Rounds for Reps in 50
minutes 3 minutes of Max
Rope Climbs
2 minutes of Max Air
Squats
2 minutes of Max Push-Ups
3 minutes to Run 400
wodwell.com/wod/lawrence-stack “LUKE”
For Time 400 meter Run
15 Clean-and-Jerks
“LEDESMA” (155/105 lb)
AMRAP in 20 minutes 5 400 meter Run
Parallette Handstand Push- 30 Toes-to-Bars
Ups (6" Deficit) 400 meter Run
10 Toes Through Rings 45 Wall Ball Shots (20/14
15 Medicine Ball Cleans lb)

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1607 BENCHMARK
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April 17, 2019

meters (20/14 lb) 400 meter Run

45 Kettlebell Swings (1.5/1
Wear a weight vest (20/14 wodwell.com/wod/ledesma pood)
lb) 400 meter Run
30 Ring Dips
After the run, rest for the “LEE RIGBY” 400 meter Run
remainder of the 3 minutes For Time 22 calorie Row 15 Weighted Lunge Steps
before beginning the next 25 Squat Cleans (42.5/30 (155/105 lb)
round. kg) 400 meter Run
22 Double-Unders
wodwell.com/wod/manuel wodwell.com/wod/luke
25 Bar Over Burpees
22 Double-Unders
25 Push Presses (42.5/30
“MARCONI” kg) “LUND”
For Time (with a Partner) 22 Double-Unders For Time 800 meter Run
2,382 meter Row 25 Pull-Ups 12 Pull-Ups
22 calorie Row 24 Kettlebell Swings
Then, 20 Rounds of: 48 Toes-to-Bars
11 Toes-to-Bars wodwell.com/wod/lee-rigby 96 Sit-Ups
20 Air Squats 48 Push-Ups
16 Kettlebell Swings (1.5/1 24 Deadlifts (225/185 lb)
pood) “LEONARD 12 Pull-Ups
RAGAGLIA” 800 meter Run
One partner works while
For Time 20 Push Presses
the other rests. Break up wodwell.com/wod/lund
(65% of 1 RM)
the work between partners
20 Burpees
as needed.
15 Push Presses (70% of 1
“MANION”
wodwell.com/wod/marconi RM)
15 Burpees 7 Rounds For Time 400
10 Push Presses (75% of 1 meter Run
RM) 29 Back Squats (135/95 lb)
“MARKS”
10 Burpees
3 Rounds for Time 21 Pull- Take the back squats from
5 Push Presses (80% of 1
Ups a rack.
RM)
15 Push Presses (60/40 kg)
5 Burpees
9 Deadlifts (100/60 kg) wodwell.com/wod/manion
400 meter Run wodwell.com/wod/leonard-
ragaglia
wodwell.com/wod/marks

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“MARTIN
DEMEO”
For Time 21 Squat Cleans
(135/95 lb)
15 Box Jumps (24/20 in)
9 Burpees
21 Box Jumps (24/20 in)
15 Burpees
9 Squat Cleans (135/95 lb)
21 Burpees
15 Squat Cleans (135/95
lb)
9 Box Jumps (24/20 in)
wodwell.com/wod/martin-demeo
“MATT 16”
For Time 16 Deadlifts
(275/185 lb)
16 Hang Power Cleans
(185/135 lb)
16 Push Presses (135/95
lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans
(185/135 lb)
16 Push Presses (135/95
lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans
(185/135 lb)
16 Push Presses (135/95
lb)
Use three barbells. Take all
of them (including push
“LINCOLN
QUAPPE”
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
Thrusters (95/65 lb)
1-2-3-4-5-6-7-8-9-10 reps
of:
Burpees
Perform one round of the
thrusters before moving on
to one round of burpees.
Alternate the two
movements until you finish
all the repetitions required.
wodwell.com/wod/lincoln-quappe
“LOUIS ARENA”
4 Rounds for Time 10 Back
Squats (275/205 lb)
400 meter Run
wodwell.com/wod/louis-arena
“LUCE”
3 Rounds For Time 1000
meter Run
10 Muscle-Ups
100 Air Squats
Wear a weight vest (20/14
lb)
wodwell.com/wod/luce
“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
100 Wall Ball Shots (20/14
lbs)
Overhead-touch push-ups
require the athlete to
perform a hand-release
push-up (aka: press-up),
where when the chest is on

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1607 BENCHMARK
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April 17, 2019

presses) from the ground. the ground and hands are

wodwell.com/wod/matt-16
“MATTHEW
GARVEY”
For Time 100 Double-
Unders
10 Back Squats (275/185
lb)
50 Double-Unders
5 Back Squats (275/185 lb)
wodwell.com/wod/matthew-
garvey
“MATTHEW
RYAN”
21-15-9 Reps for Time
Back Squats (225/155 lb)
Double-Unders
wodwell.com/wod/matthew-ryan
“LUMPY”
3 Rounds for Time 250
meter Row
6 Power Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Deadlifts (135/95 lb)
9 Sumo Deadlift High-Pulls
(135/95 lb)
wodwell.com/wod/lumpy
“MALTZ”
For Time 400 meter Run
50 Pull-Ups
100 meter Farmer's Carry
(2x50/2x25 lb)
50 Dips
100 Push-Ups
50 Knees-to-Elbows
100 Sit-Ups
400 meter Run
Scaling "Half Maltz" 200
meter Run 25 Pull-Ups 50
meter Farmer's Carry
released from the floor,
athlete must touch both
hands together behind the
head. With hands back on
the floor, push up with
arms fully extended and
core tight to complete one
rep.
wodwell.com/wod/private-
martin-bell
“MARTIN
MCWILLIAMS”
For Time 400 meter Run
50 Wall Ball Shots (20/14
lb)
5 Back Squats (275/185 lb)
50 Push-Ups
5 Deadlifts (275/185 lb)
50 Air Squats
400 meter Run
wodwell.com/wod/martin-
mcwilliams

“MAUPIN” (2x50/2x25 lb) 25 Dips 50

Push-Ups 25 Knees-to-
4 Rounds for Time 800 Elbows 50 Sit-Ups 200 “MATTHEW
meter Run meter Run BARNES”
49 Push-Ups
49 Sit-Ups 2 Rounds for Time 25 Pull-
wodwell.com/wod/maltz
49 Air Squats Ups
10 Squat Cleans (135/95
lb)
wodwell.com/wod/maupin “MANUEL
25 Knees-to-Elbows
MOJICA” 10 Thrusters (135/95 lb)
“MCGHEE” For Time 21-18-15-12-9-6- 25 Hand Release Push-Ups
3 reps of:
AMRAP in 30 minutes 5

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1607 BENCHMARK
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April 17, 2019

Deadlifts (275/185 lb) Pull-Ups wodwell.com/wod/matthew-

barnes
13 Push-Ups Clean-and-Jerks (135/95 lb)
9 Box Jumps (24/20 in)
wodwell.com/wod/manuel-mojica
wodwell.com/wod/mcghee “MATTHEW
ROGAN”
“MARINE 16” For Time 15 Back Squats
“MEIKTILA” Eight 2-minute AMRAPs in (185/135 lb)
AMRAP in 20 minutes 10 16 minutes From 0:00-2:00 400 meter Run
Pull-Ups 20 meter Sprint 10 Back Squats (225/155
40 Air Squats 16 Burpees lb)
80 Double-Unders 400 meter Run
From 2:00-4:00: 5 Back Squats (275/205 lb)
wodwell.com/wod/meiktila 20 meter Sprint 400 meter Run
16 Push-Ups
wodwell.com/wod/matthew-
“MICHAEL From 4:00-6:00: rogan

BOYLE” 20 meter Sprint

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)
16 Air Squats
“MATTY
From 6:00-8:00: BROWN”
20 meter Sprint 3 Rounds for Time 4
16 Mountain Climbers Clusters (135/115 lb)
9 Single-Arm Kettlebell
From 8:00-10:00: Clean and Presses (53/44
20 meter Sprint lb)
16 Jumping Jacks 20 ft Back Rack Walking
lunges (135/95 lb)
From 10:00-12:00: 18 Deadlifts (135/95 lb)
20 meter Sprint
16 Jumping Lunges Cash-In: 49 Pull-Ups
Cash-Out: 49 Pull-Ups
From 12:00-14:00:
20 meter Sprint wodwell.com/wod/matty-brown
16 High Knees

wodwell.com/wod/michael-
cammarata
From 14:00-16:00: “MCDONALD &
20 meter Sprint GALAGHER”
16 Tuck Jumps
2 Rounds for Time 200

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wodwell.com/wod/marine-16 meter Run

“MICHAEL
16 Kettlebell Swings (53/35
CAWLEY”
lb)
For Time 50 Thrusters “MARSTON” 16 Pull-Ups
(45/35 lb) 16 Front Squats (110/70 lb)
AMRAP in 20 minutes 1
40 Power Snatches (95/65 200 meter Run
Deadlift (405/285 lb)
lb) 14 Kettlebell Swings (53/35
10 Toes-to-Bar
30 Back Squats (135/95 lb) lb)
15 Bar Facing Burpees
16 Cleans (155/105 lb) 14 Pull-Ups
wodwell.com/wod/marston 14 Front Squats (110/70 lb)
wodwell.com/wod/michael-
200 meter Run
cawley
12 Kettlebell Swings (53/35
“MARTIN EGAN lb)
“MICHAEL DEL JR.” 12 Pull-Ups
12 Front Squats (110/70 lb)
VALLE JR.” For Time 100 Double-
Unders
5 Rounds for Time 5 Squat wodwell.com/wod/mcdonald-
75 Sit-Ups galagher
Cleans (155/105 lb)
50 Push-Ups
10 Box Jumps (24/20 in)
25 Overhead Squats
50 Double-Unders
(135/95 lb) “MEADOWS”
wodwell.com/wod/michael-
50 Knees-to-Elbows
For Time 20 Muscle-Ups
delvalle-jr 75 Ring Dips
25 Lowers from Inverted
100 Air Squats
Hang on the Rings
30 Ring Handstand Push-
“MICHAEL wodwell.com/wod/martin-egan-jr
Ups
ESPOSITO” 35 Ring Rows
21-15-9 Reps for Time “MATT B.” 40 Ring Push-Ups
Overhead Squats (95/65
5 Rounds For Time 5 For the 'Lowers' on the
lb)
Burpees ring, control the
Hand Release Push-Ups
10 Chest-to-Bar Pull-Ups movement, moving slowly,
wodwell.com/wod/michael-
20 Wall Ball Shots (20/14 with straight body and
esposito lb) arms.
30 Push-Ups
400 meter Run wodwell.com/wod/meadows
“MICHAEL
wodwell.com/wod/matt-b
FODOR”
“MICHAEL
For Time 100 Reps Total in
any combination of:

page 265 of 310

1607 BENCHMARK
WODS
April 17, 2019

Back Squats (185/115 lb) “MATTHEW BOCCHINO”

Deadlifts (185/115 lb)
LOCKE” EMOM in 8 minutes 3
Shoulder-to-Overheads
AMRAP in 33 minutes 50 Squat Clean Thrusters
(185/115 lb)
meter Farmer's Carry (155/105 lbs)
(2x24/16 kg) 3 Bar Over Burpees
wodwell.com/wod/michael-fodor
25 Dumbbell Squats
(2x24/16 kg) Squat clean thrusters, also
known as "Clusters," start
“MICHAEL 10 Burpee Pull-Ups
with the barbell on the
KIEFER” ground, into a full squat
wodwell.com/wod/matthew-locke
EMOM in 20 minutes Odd clean, directly into a
Minutes: thruster. See: Cluster
5 Bench Presses (65% of “MATTHEW Demo
1RM)
THOMAS”
wodwell.com/wod/michael-
Even Minutes: 21-15-9 Reps for Time bocchino

8 Hand Release Push-Ups Squat Snatches (42.5/32.5

kg)
For the bench presses, use Push-Ups “MICHAEL
the weight that is 65% of CAMELO JR.”
your 1-rep-max. wodwell.com/wod/matthew
AMRAP in 20 minutes 5
Clusters (135/95 lb)
wodwell.com/wod/michael-kiefer
“MCCLUSKEY” 31 Push-Ups
20 Box Jumps (20/14 in)
3 Rounds For TIme 9 18 Kettle Bell Swings
“MICHAEL Muscle-Ups (53/35 lb)
MONTESI” 15 Burpee Pull-Ups
21 Pull-Ups A cluster is a clean plus a
EMOM in 20 minutes 1
800 meter Run thruster. Each repetition
Clean-and-Jerk (80% of 1
RM) starts with the barbell on
Wear a weight vest (20/14 the ground. See: Cluster
1 Clean (1 RM)
lb) Demo
5 Burpee Box Jumps (24/20
in)
wodwell.com/wod/mccluskey wodwell.com/wod/michael-
camelo-jr
wodwell.com/wod/michael-
montesi
“MCLAREN”
AMRAP in 20 minutes 3 “MICHAEL
Thrusters (50%

page 266 of 310

1607 BENCHMARK
WODS
April 17, 2019

“MICHAEL bodyweight) CARROLL”

5 Box Jumps (24/20 in)
QUILTY” 12-9-6-3 Reps for Time
7 Hand Release Push-Ups
For Time 5 Clean-and-Jerks Overhead Squats (135/95
(185/135 lb) lb)
wodwell.com/wod/mcclaren
10 Clean-and-Jerks (135/95 Burpee Box Jumps (24/20
lb) in)
15 Clean-and-Jerks (95/65 “MICHAEL”
wodwell.com/wod/michael-carroll
lb)
3 Rounds For Time 800
meter Run
wodwell.com/wod/michael-quilty
50 Back Extensions “MICHAEL
50 Sit-Ups
D’AURIA”
“MICHAEL For Time 10 Back Squats
wodwell.com/wod/michael
RUSSO” (225/155 lb)
5 Rounds for Time 10 500 meter Row
Burpee Deadlifts (225/155 “MICHAEL 10 Back Squats (225/155
lb) BRENNAN” lb)
10 calorie Row 400 meter Run
5-10-15-20 Reps for Time 10 Back Squats (225/155
Burpee Pull-Ups lb)
wodwell.com/wod/michael-russo
Wall Ball Shots (20/14 lb) 500 meter Row
Power Snatches (135/95 lb) 10 Back Squats (225/155
“MILLAR” lb)
wodwell.com/wod/michael-
3 Rounds for Time 7 brennan
400 meter Run
Muscle-Ups
wodwell.com/wod/michael-dauria
14 Thrusters (40/30 kg)
21 GHD Sit-Ups “MICHAEL
CARLO” “MICHAEL
wodwell.com/wod/millar
20 Rounds for Time 1 Front ELFERIS”
Squat (55% BW)
22-11-5 Reps for Time
“MOON” 30 Box Jumps (24/20 in)
Dumbbell Snatches (70/45
7 Rounds For Time 10 lb)
Rest 30 seconds between
Hang Split Snatch, Right Pull-Ups
sets.
Arm (40/30 lb) 400 meter Run
1 Rope Climb (15 ft) wodwell.com/wod/michael-carlo
10 Hang Split Snatch, Left wodwell.com/wod/michael-elferis

Arm (40/30 lb)

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1607 BENCHMARK
WODS
April 17, 2019
1 Rope Climb (15 ft)
Alternate feet in the split
snatch sets
wodwell.com/wod/moon
“MORRISON”
50-40-30-20-10 Reps For
Time Wall Ball Shots (20/14
lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/morrison
“MURPH”
For Time 1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest
(20/14 lb)
Partition the Pull-Ups,
Push-Ups, and Squats as
needed. Start and finish
with a mile run.
wodwell.com/wod/murph
“NED”
7 Rounds For Time 11 Back
Squats (bodyweight)
page 268 of 310
“MICHAEL
“MICHAEL
CLARKE”
FIORE”
For Time 21 Overhead
5 Rounds for Time 5 Clean-
Squats (95/65 lb)
and-Jerks (155/105 lb)
9 Burpee Box Jumps (24/20
10 Handstand Push-Ups
in)
20 Double-Unders
500 meter Row
15 Overhead Squats (95/65
wodwell.com/wod/michael-fiore
lb)
15 Burpee Box Jumps
(24/20 in) “MICHAEL
500 meter Row
9 Overhead Squats (95/65
HEALY”
lb) 4 Rounds for Time 10 Wall
21 Burpee Box Jumps Ball Shots (20/14 lb)
(24/20 in) 10 Back Squats (225/135
500 meter Row lb)
10 Wall Ball Shots (20/14
wodwell.com/wod/michael-clarke lb)
10 Deadlifts (225/135 lb)
“MICHAEL wodwell.com/wod/michael-healy
EDWARD
ROBERTS” “MICHAEL
For Time 100 Squat Cleans LYONS”
(75/55 lb)
4 Burpees 5 Rounds for Time 3 Clean-
and-Jerks (225/185 lb)
Perform 4 burpees every 6 Handstand Push-Ups
minute on the minute until 9 Burpee Box Jumps (24/20
you finish the 100 squat in)
cleans.
wodwell.com/wod/michael-lyons
wodwell.com/wod/michael-
edward-roberts
“MICHAEL
OTTEN”
For Time 21-18-15-12-9-6-
3 reps of:
1607 BENCHMARK
WODS
April 17, 2019
1,000 meter Row
wodwell.com/wod/ned
“NICHOLAS
ROSSOMANDO”
3 Rounds for Time 5 Push
Presses (70% of 1 RM)
10 Burpee Box Jumps
(24/20 in)
wodwell.com/wod/nicholas-
rossomando
“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
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
page 269 of 310
“MICHAEL F.
LYNCH”
For Time 100 meter
Farmer's Carry (2x50/35
lb)
20 Back Squats (225/155
lb)
100 Double-Unders
20 Deadlifts (225/155 lb)
100 meter Farmer's Carry
(2x50/35 lb)
wodwell.com/wod/michael-f-
lynch
“MICHAEL
HAUB”
EMOM in 10 minutes 4
Front Squats (225/155 lb)
10 Double-Unders
wodwell.com/wod/michael-haub
“MICHAEL
LYNCH”
For Time 400 meter Run
Then, 21-15-9 reps of:
Thrusters (65/35 lb)
Pull-Ups
400 meter Run
Then, 21-15-9 reps of:
Cleans (65/35 lb)
Ring Dips
400 meter Run
Then, 21-15-9 reps of:
Back Squats (135/95 lb)
Wall Ball Shots (20/14 lb)
wodwell.com/wod/michael-otten
“MICHAEL
ROBERTS”
For Time 20 Shoulder-to-
Overhead (185/135 lb from
the ground)
40 Burpees
wodwell.com/wod/michael-
roberts
“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
1607 BENCHMARK
WODS
April 17, 2019
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
“OZ”
For Time 100 Squat Clean
Thrusters (40/20 kg)
wodwell.com/wod/oz
“PALMER
(SCOTT)”
5 Rounds for Time 2
Deadlifts (160/105 kg)
3 Ring Muscle-Ups
10 Pull-Ups
15 Box Jumps (24/20 in)
wodwell.com/wod/palmer-scott
“PATRICK
BYRNE”
For Time 10 Thrusters
(135/95 lb)
10 Pull-Ups
9 Thrusters (135/95 lb)
page 270 of 310
Wall Ball Shots (20/14 lb)
Burpees “MOOSE”
For Time 1,000 meter Row
wodwell.com/wod/michael-lynch
Then 10 Rounds of:
7 Bar Facing Burpees
“MICHAEL 3 Thrusters (95/65 lb)
MULLAN”
For Time 120 Double- Then,
Unders 1,200 meter Med Ball Run
12 Clean-and-Jerks (20/14 lb)
(155/105 lb)
wodwell.com/wod/moose
120 Sit-Ups
12 Power Snatches (135/95
lb)
“MR. JOSHUA”
wodwell.com/wod/michael- Five Rounds for Time 400
mullan Meter Run
30 GHD Sit-Ups
15 Deadifts (250/165 lbs)
“MICHAEL
RAGUSA” wodwell.com/wod/mr-joshua
3 Rounds for Time 10 Back
Squats (225/155 kb)
“NATE”
10 Jumping Lunges
AMRAP in 20 minutes 2
For the jumping lunges, Muscle-Ups
one repetition is equivalent 4 Handstand Push-Ups
to one jumping lunge on 8 Kettlebell Swings (2/1.5
each side. pood)
wodwell.com/wod/michael- wodwell.com/wod/nate
ragusa
“NICHOLAS
“MICHAEL CHIOFALO”
WARCHOLA”
2 Rounds for Time 800
For Time 100 Double- meter Run
Unders 20 Chest-to-Bar Pull-Ups
1607 BENCHMARK
WODS
April 17, 2019

9 Pull-Ups 75 Box Jumps (24/20 in) 10 Back Squats (225/155

Continue pattern until: 50 Kettlebell Swings (32/24 lb)
1 Thruster (135/95 lb) kg)
1 Pull-Up 25 Burpees wodwell.com/wod/nicholas-
chiofalo

Then: wodwell.com/wod/michael-
1 Overhead Squats (95/65 warchola

lb) “NICKMAN”
1 Handstand Push-Up 10 Rounds For Time 200
2 Overhead Squats (95/65 “MIRON meter Farmers Carry
lb) (MIROSŁAW (55/35 lb)
2 Handstand Push-Ups ŁUCKI)” 10 Weighted Pull-Ups
Continue pattern until: (35/25 lb)
5 Rounds for Time: 800
10 Overhead Squats (95/65 20 Dumbbell Power
meter Run
lb) Snatches (55/35 lb),
23 Back Squats (¾ Body
10 Handstand Push-Ups alternating
Weight)
13 Deadlifts (1 ½ Body
wodwell.com/wod/patrick-byrne wodwell.com/wod/nickman
Weight)

wodwell.com/wod/miron
“PATRICK “NOAH”
WATERS” For Time Buy-in: 67 Push-
AMRAP in 10 minutes 5 “MOORE” Ups
Clean-and-Jerks (135/105 AMRAP in 20 minutes 1
lb) Then, 3 Rounds of:
Rope Climb (15 ft)
200 meter Sprint 800 meter Run
400 meter Run
23 Pull-Ups
Max Reps Handstand Push-
wodwell.com/wod/patrick-waters 23 Wall Ball Shots
Ups
21 Deadlifts (165/105 lb)
wodwell.com/wod/moore
“PAUL (PENA)” Cash-out: 67 Push-Ups
7 Rounds for Time 100
wodwell.com/wod/noah
meter Sprint “MOSZER”
19 Kettlebell Swings (2/1.5 9 Rounds for Time 300
pood) meter Run “NUTTS”
10 Burpee Box Jumps 6 Air Squats
(24/20 in) For Time 10 Handstand
6 Pull-Ups
3 minutes Rest Push-Ups
6 Box Jumps (20/24 in)
15 Deadlifts (250/175 lb)
6 Burpees
25 Box Jumps (30/24 in)

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1607 BENCHMARK
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April 17, 2019

Time each round. Score is 6 Sit-Ups 50 Pull-Ups

total time for all seven
rounds, including rest.
wodwell.com/wod/paul-2
“PAUL GILL”
6 Lunges 100 Wall Ball Shots (20/14
6 Russian Kettlebell Swings lb)
(53/35 lb) 200 Double-Unders
400 meter Run (with 45/35
Wear a weight vest (20/14 lb plate)
lb)
wodwell.com/wod/nutts

For Time 54 Deadlifts wodwell.com/wod/moszer

(95/65 lb)
54 Double-Unders “OTIS”
54 Cleans (95/65 lb) “MURPH AMRAP in 15 minutes Back
54 Burpees DEMARCATION” Squat (1½ bodyweight)
For Time (with a Partner) Shoulder Press (¾
wodwell.com/wod/paul-gill
Buy-In: bodyweight)
1000 meter Row Deadlift (1½ bodyweight)

“PAUL 800 meter Run Start with 1 rep each.

MITCHELL” 50 Pull-Ups Increase each by 1 rep per
For Time 10-9-8-7-6-5-4-3- 100 Push-Ups round.
2-1 reps of: 150 Air Squats
800 meter Run Complete an ascending
Overhead Squats (135/95
30 Pull-Ups ladder of the 3-movement
lb)
60 Push-Ups complex, increasing by 1
Strict Handstand Push-Ups
90 Air Squats rep per round. So, perform
wodwell.com/wod/paul-mitchell 800 meter Run 1 back squat, 1 shoulder
20 Pull-Ups press, 1 deadlift. Then 2
40 Push-Ups back squats, 2 shoulder
“PAUL 60 Air Squats presses, 2 deadlifts. Then 3
800 meter Run of each, etc. until the 15
TEGTMEIER”
minute clock stops.
4 Rounds for Time 21 Scaling For each
Buy-Out:
Burpees movement, pick loads that
1000 meter row
15 Pull-Ups are heavy but allow you to
9 Back Squats (225/155 lb) easily complete 3-4 reps
Wear a Weight Vest (20/14
lb), except on the row when fresh. As fatigue sets
wodwell.com/wod/paul-tegtmeier in and the reps increase,
Partners run together. For break each movement into
everything else (row, push- smaller sets so you can
ups, pull-ups, and air maintain solid mechanics.

page 272 of 310

1607 BENCHMARK
WODS
April 17, 2019

“PETER squats) one partner works Intermediate Option

BRENNAN”
4 Rounds for Time 400
meter Run
10 Overhead Squats (95/65
lb)
10 Burpees
wodwell.com/wod/peter-brennan
“PETER GANCI
JR.”
3 Rounds for Time 5
Handstand Push-Ups
10 Push Presses (95/65 lb)
15 Snatches (95/65 lb)
20 Kettlebell Swings (24/16
kg)
wodwell.com/wod/peter-ganci-jr
“PETER
MARTIN”
2 Rounds for Time 20
Clean-and-Jerks (135/95 lb)
20 Chest-to-Bar Pull-Ups
at a time; break up the
reps between partners as
needed.
wodwell.com/wod/murph-
demarcation
“NEIL LEAVY”
For Time 10 Power
Snatches (135/95 lb)
30 Toes-to-Bars
10 Squat Cleans (135/95
lb)
30 Box Jumps (24/20 in)
10 Thrusters (135/95 lb)
30 Burpees
wodwell.com/wod/neil-leavy
“NICK”
12 Rounds For Time 10
Dumbbell Hang Squat
Clean (45/35 lb)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nick
Complete as many reps as
possible in 15 minutes of: 1
back squat, 1 shoulder
press, 1 deadlift 2 back
squats, 2 shoulder presses,
2 deadlifts 3 back squats, 3
shoulder presses, 3
deadlifts Etc. Use body
weight for the squats and
deadlifts and 1/2 body
weight for the presses.
Beginner Option
Complete as many reps as
possible in 15 minutes of:
1 squat, 1 push-up, 1
deadlift 2 squats,
2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3
deadlifts Etc. Use ½ body
weight for the deadlifts.
wodwell.com/wod/otis
“PALMER
(KEITH)”
For Time Buy-In:
800 meter Run

wodwell.com/wod/peter-martin Then, 5 Rounds of:

10 Pull-Ups
“NIELD”
20 Burpees
“PHEEZY” For Time 400 meter Run 30 Air Squats
3 Rounds For Time 5 Front 10 Deadlifts (110/70 kg)
Squats (165/105 lb) 1 Rope Climb Buy-Out:
18 Pull-Ups 400 meter Run 800 meter Run
5 Deadlifts (225/155 lb) 10 Deadlifts (110/70 kg)
18 Toes-to-Bar 2 Rope Climbs Wear weight vest (20/14
400 meter Run lb). See: "Palmer (Scott)"

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1607 BENCHMARK
WODS
April 17, 2019
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups
Use two barbells. Take the
front squats and push jerks
from the ground.
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)
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
page 274 of 310
10 Deadlifts (110/70 kg) Hero WOD
3 Rope Climbs
400 meter Run wodwell.com/wod/palmer-keith
10 Deadlifts (110/70 kg)
4 Rope Climbs
400 meter Run “PATRICK
10 Deadlifts (110/70 kg) BROWN”
5 Rope Climbs For Time 3 Rounds of:
5 Back Squats (315/225 lb)
wodwell.com/wod/nield
30 Box Jumps (24/20 in)
Then, 3 Rounds of:
“NUKES”
5 Deadlifts (315/225 lb)
AMRAP in 30 minutes From 30 Bar Over Burpees
0:00-8:00
1 mile Run wodwell.com/wod/patrick-brown
Max Deadlifts (315/205 lb)
From 8:00-18:00 “PATRICK
1 mile Run O’KEEFE”
Max Power Cleans
5 Rounds for Time 10
(225/155 lb)
Thrusters (135/95 lb)
400 meter Run
From 18:00-30:00
25 Double-Unders
1 mile Run
Max Overhead Squats
wodwell.com/wod/patrick-okeefe
(135/95 lb)
Perform all sections with a
“PAUL”
running clock (no rest
between sections). Use a 5 Rounds For Time 50
single barbell. Athlete must Double-Unders
change weights. Take the 35 Knees-to-Elbows
overhead squats from the 20 yard Overhead Walk
ground. Score is total reps (185/135 lb)
from each of the three
barbell movements. wodwell.com/wod/paul
wodwell.com/wod/nukes
1607 BENCHMARK
WODS
April 17, 2019

“RANKEL” “PAUL BEYER”

“ORIO PALMER”
AMRAP in 20 minutes 6 6 Rounds for Time 5 Power
7 Rounds for Time 3 Clean-
Deadlifts (225/155 lb) Cleans (135/95 lb)
and-Jerks (185/115 lb)
7 Burpee Pull-Ups 10 Push Presses (135/95
6 Handstand Push-Ups
10 Kettlebell Swings (2/1.5 lb)
9 Box Jumps (24/20 in)
pood) 15 Hand Release Push-Ups
200 meter Run 20 Double-Unders
wodwell.com/wod/orio-palmer

wodwell.com/wod/rankel wodwell.com/wod/paul-beyer

“OZZY”
“RAYMOND 7 Rounds For Time 11 “PAUL
Deficit Handstand Push-
MURPHY” MARTINI”
Ups (6/4 in)
5 Rounds for Time 25 1,000 meter Run For Time 20 Burpees
Double-Unders 5 Deadlifts (315/225 lb)
35 Kettlebell Swings (24/16 wodwell.com/wod/ozzy 20 Toes-to-Bars
kg) 5 Deadlifts (315/225 lb)
45 Air Squats 20 Wall Ball Shots (20/14
“PAT” lb)
wodwell.com/wod/raymond- 5 Deadlifts (315/225 lb)
murphy 6 Rounds for Time 25 Pull-
20 Hand Release Push-Ups
Ups
5 Deadlifts (315/225 lb)
50 ft Front-Rack Lunges
“RENÉ” (75/55 lb)
wodwell.com/wod/paul-martini
25 Push-Ups
7 Rounds for Time 400
50 ft Front-Rack Lunges
meter Run
(75/55 lb)
21 Walking Lunges “PAUL RUBACK”
15 Pull-Ups For Time 25 Back Squats
All while wearing a Weight
9 Burpees (80% of 1 RM)
Vest (20/14 lb)

Wear a Weight Vest (20/14 wodwell.com/wod/pat Do not rack the weight

lb) until all the repetitions are
completed.
wodwell.com/wod/rene
“PATRICK
wodwell.com/wod/paul-ruback
LYONS”
“RICHARD 5 Rounds for Time 5
Deadlifts (135/95 lb) “PETER
5 Hang Cleans (135/95 lb)

page 275 of 310

1607 BENCHMARK
WODS
April 17, 2019

ALLEN” 5 Push Presses (135/95 lb) BIELFIELD”

For Time 30 Back Squats
(65% BW)
wodwell.com/wod/richard-allen
“RICHARD
PRUNTY”
2 Rounds for Time 2 Power
Snatches (135/95 lb)
50 Double-Unders
4 Power Cleans (135/95 lb)
25 Kettlebell Swings (24/16
kg)
6 Front Squats (135/95 lb)
50 Hand Release Push-Ups
8 Push Presses (135/95 lb)
25 Burpees
wodwell.com/wod/richard-prunty
“RILEY”
For Time 1.5 mile Run
150 Burpees
1.5 mile Run
Front Squats (135/95 lb)
4 Rounds for Time 15
5 Burpee Box Jumps (24/20
Overhead Squats (95/65
in)
lb)
400 meter Run
wodwell.com/wod/patrick-lyons
15 Handstand Push-Ups
400 meter Run
“PATTON”
wodwell.com/wod/peter-bielfield
For Time 25 Deadlifts
(155/105 lb)
400 meter Run “PETER
10 Strict Pull-Ups
FREUND”
10 Clean-and-Jerks
(155/105 lb) EMOM in 11 minutes 5
800 meter Run Clean-and-Jerks (135/95 lb)
10 Strict Pull-Ups
10 Clean-and-Jerks
wodwell.com/wod/peter-freund
(155/105 lb)
10 Strict Pull-Ups
“PETER
800 meter Run
10 Clean-and-Jerks LANGONE”
(155/105 lb) For Time 30 Burpees
10 Strict Pull-Ups 30 Snatches (75/55 lb)
400 meter Run 30 Hand Release Push-Ups
25 Deadlifts (155/105 lb) 30 Snatches (135/95 lb)
20 Handstand Push-Ups
wodwell.com/wod/patton 30 Snatches (165/115 lb)

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

lb) “PAUL 4179”
9 Rounds for Time 4 Strict
wodwell.com/wod/riley
Pull-Ups “PETER VEGA”
1 Deadlift (275/185 lb) For Time 75 Thrusters
7 Burpees (75/45 lb)
“ROBERT
9 Double Unders 10 Double-Unders
CORDICE” 100 meter Run
For Time 21-15-9 Reps of: Perform the double-
Power Snatches (75/45 lb) wodwell.com/wod/paul-4179 unders at the beginning of
every minute after a full

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Sit-Ups minute of thrusters.

“PAUL
Then, KEATING” wodwell.com/wod/peter-vega
15-12-9 Reps of: AMRAP in 10 minutes 5
Power Snatches (95/65 lb) Thrusters (135/95 lb)
Knees-to-Elbows 7 Kettlebell Swings (32/24
“PHILIP PETTI”
kg) For Time 20 Thrusters
Finally, 10 Toes-to-Bars (135/95 lb)
12-9-6 Reps of: 20 Burpees
Power Snatches (115/85 lb) wodwell.com/wod/paul-keating 20 Cleans (135/95 lb)
Toes-to-Bars 20 Sit-Ups
20 Shoulder-to-Overheads
Use a single barbell. “PAUL PANSINI” (135/95 lb)
Athlete must change 20 Push-Ups
For Time 1000 meter Row
his/her own weights 20 Overhead Squats
30 Bar Over Burpees
between rounds. (135/95 lb)
20 Snatches (135/95 lb)
20 Handstand Push-Ups
wodwell.com/wod/robert-cordice
If unable to row, run for 20 Front Squats (135/95 lb)
800 meters. 20 Air Squats

“ROBERT wodwell.com/wod/paul-pansini wodwell.com/wod/philip-petti

EVANS”
21-15-9 Reps for Time
Squat Cleans (135/95 lb) “PEDRO 66” “PK”
Handstand Push-Ups 3 Rounds for Time 22 5 Rounds for Time 10 Back
calorie Row Squats (225/155 lbs)
wodwell.com/wod/robert-evans 22 Shoulder-to-Overheads 10 Deadlifts (275/185 lbs)
(95/65 lb) 400 meter Sprint
22 Pull-Ups 2 minutes Rest
“ROBERT KING 22 Back Squats (95/65 lb)
JR.” 22 Sit-Ups wodwell.com/wod/pk

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
Cash-Out: 5 Push-Ups
“RANDY”
Do not use a weight rack. For Time 75 Power
Take the barbell from the Snatches (75/55 lb)
ground.
wodwell.com/wod/randy
wodwell.com/wod/pedro-66

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“ROBERT “PETER “RAYMOND

MCMAHON” CARROLL” MEISENHEIMER”
3 Rounds for Time 5 AMRAP in 8 minutes 5 3 Rounds for Time 250
Thrusters (155/105 lb) Snatches (115/85 lb) meter Row
10 Pull-Ups 10 Burpees 15 Squat Cleans (135/95
15 Ring Push-Ups lb)
wodwell.com/wod/peter-carroll 25 Burpees
wodwell.com/wod/robert- 15 Squat Cleans (135/95
mcmahon lb)
“PETER 250 meter Row
HERRERA” Rest in 2 minutes
“ROBERT
AMRAP in 35 minutes 400
NAGEL” wodwell.com/wod/raymond-
meter Run meisenheimer
3 Rounds for Time 100 foot 9-8-7-6-5-4-3-2-1 Deadlifts
Overhead Walking Lunges (bodyweight)
(45/25 lb) 200 ft Walking Lunges “RED HORSE”
20 Wall Ball Shots (20/14 8 Burpees over the Bar
lb) AMRAP in 10 minutes 17
20 Box Jumps (24/20 in) In the first round following seconds 9 Thrusters (95/65
10 Push Presses (135/95 the run, complete 9 lb)
lb) deadlifts before continuing 22 Burpees
to the lunges and burpees. 13 Kettlebell Swings (53/35
wodwell.com/wod/robert-nagel In the next round, lb)
complete 8 deadlifts, etc. If 500 meter Row
the athlete completes the
“ROBERT SPEAR round of 1 deadlift, the
wodwell.com/wod/red-horse

JR.” following round starts back

15-12-9 Reps for Time at 9.
“RICH”
Front Squats (185/135 lb)
wodwell.com/wod/peter-herrera For Time 13 Squat
Burpee Pull-Ups
Snatches (155/105 lb)
wodwell.com/wod/robert-spear-jr
“PETER Then, 10 Rounds of:
NELSON” 10 Pull-Ups
“ROCK” 100 meter Sprint
4 Rounds for Time 10
3 AMRAPs in 17 minutes Overhead Squats (95/65
Then, 13 Squat Cleans
AMRAP in 5 minutes lb)
(155/105 lb)
10 Power Cleans (135/95 10 Box Jumps (30/24 in)

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lb) 10 Shoulder-to-Overheads wodwell.com/wod/rich

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
“RONALD
KERWIN”
For Time 20 Power
Snatches (95/65 lb)
5 Burpees
15 Power Snatches (105/75
lb)
10 Burpees
10 Power Snatches (115/85
lb)
15 Burpees
5 Power Snatches (135/95
lb)
20 Burpees
wodwell.com/wod/ronald-kerwin
(95/65 lb)
10 Wall Ball Shots (20/14
lb, 12/10 ft) “RICHARD
MULDOWNEY”
wodwell.com/wod/peter-nelson
7 Rounds for Time 10
Burpees
8 Pull-Ups
“PHILIP HAYES”
6 Box Jumps (30/24 in)
For Time 10-9-8-7-6-5-4-3- 4 Handstand Push-Ups
2-1 reps of: 2 Muscle-Ups
Deadlifts (315/225 lb)
wodwell.com/wod/richard-
1-2-3-4-5-6-7-8-9-10 reps muldowney
of:
Burpees
“RICKY”
Decrease the deadlifts by 1 AMRAP in 20 minutes 10
rep every round and Pull-Ups
increase the burpees by 1 5 Dumbbell Deadlifts
rep until you do 1 deadlift (75/55 lb)
and 10 burpees. 8 Push-Press (135/95 lb)
wodwell.com/wod/philip-hayes wodwell.com/wod/ricky
“PIKE” “ROBBIE”
5 Rounds for Time 20 AMRAP in 25 minutes 8
Thrusters (75/55 lb) Freestanding Handstand
10 Strict Ring Dips Push-Ups
20 Push-Ups 1 L-Sit Rope Climb (15
10 Strict Handstand Push- foot)
Ups
50 meter Bear Crawl wodwell.com/wod/robbie
wodwell.com/wod/pike
“ROBERT
CURATOLO”
For Time 50 Back Squats

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April 17, 2019

“RALPH” (135/95 lb)

“RONNIE 50 Deadlifts (135/95 lb)
4 Rounds For Time 8
HENDERSON” 50 Bar Over Burpees
Deadlifts (250/175 lb)
For Time 20 Deadlifts 16 Burpees
wodwell.com/wod/robert-curatolo
(225/135 lb) 3 Rope Climbs (15 ft)
500 meter Row 600 meter Run
10 Deadlifts (275/185 lb)
500 meter Row
“ROBERT
wodwell.com/wod/ralph
5 Deadlifts (315/225 lb) HAMILTON”
500 meter Row For Time 41 Push-Ups
“RAYMOND 41 Ring Dips
wodwell.com/wod/ronnie- 10 Power Snatches (135/95
henderson
DOWNEY”
lb)
For Time 1600 meter Run
41 Air Squats
10 Deadlifts (365/255
41 Box Jumps (24/20 in)
“RUNYAN” lb/85% BW)
AMRAP in 24 minutes 21 1200 meter Run
wodwell.com/wod/robert-
Bar Over Burpees 20 Back Squats (275/185 hamilton
7 Deadlifts (1.5x lb)
bodyweight) 800 meter Run
10 Pull-Ups 30 Front Squats (185/135 “ROBERT
lb) LINNANE”
wodwell.com/wod/runyan 400 meter Run
40 Cleans (135/95 lb) For Time 50 Cleans
(135/95 lb)
75 Toes-to-Bars
“SALVATORE wodwell.com/wod/raymond-
downey 100 Wall Ball Shots (20/14
CALABRO” lb)
12-9-6-3 Reps for Time
Deadlifts (60% BW) “RAYMOND wodwell.com/wod/robert-linnane
Ring Rows YORK”
For Time 10 Front Squats “ROBERT
wodwell.com/wod/salvatore-
calabro (135/95 lb)
10 Air Squats
MINARA”
10 Overhead Squats For Time 25 calorie Row
“SANTIAGO” (135/95 lb) 25 Box Jump Overs (24/20
10 Walking Lunges in)
7 Rounds For Time 18
10 Back Squats (135/95 lb) 25 Deadlifts (185/115 lb)
Dumbbell Hang Squat
10 Burpees 25 Wall Ball Shots (20/14
Clean (35/25 lb)
lb)

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18 Pull-Ups For the walking lunges, one 25 Ring Dips

10 Power Clean (135/95 lb)
10 Handstand Push-Ups
wodwell.com/wod/santiago
“SCOOTER”
With a Running Clock in 35
repetition is equivalent to
one right and left lunges.
wodwell.com/wod/raymond-york
“RICARDO
QUINN”
25 Wall Ball Shots (20/14
lb)
25 Deadlifts (185/115 lb)
25 Box Jump Overs (24/20
in)
25 calorie Row
wodwell.com/wod/robert-minara

minutes First, AMRAP in 30 EMOM in 15 minutes 2

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
Push Presses (80% of 1
“ROBERT
RM)
10 Double-Unders REGAN”
For Time 30 Back Squats
wodwell.com/wod/ricardo-quinn (225/155 lb)
1 mile Run
“RICHARD wodwell.com/wod/robert-regan
KELLY JR.”
For Time 30 Power
“ROBERTS
Snatches (80% BW)
RIDGE”
Then, For Time 10 Clean & Jerk
1 rep max Snatch (185/115 lb)
20 Kettlebell Swings (70/53
wodwell.com/wod/richard-kelly-jr lb)
30 Thrusters (95/65 lb)
40 Chest-to-Bar Pull Ups
“RICHARD 50 Over-the-Bar Burpees
VANHINE” 60 Wall Ball Shots (20/14
4 Rounds for Time 25 lb)
Shoulder-to-Overheads 70 calorie Row
(135/95 lb)
Scaling 10 Clean-and-
400 meter Run
Jerks (135/85 lb) 20
15 Thrusters (135/95 lb)
Kettlebell Swings (53/35 lb)
400 meter Run
30 Thrusters (45/35 lb
barbell) 40 Pull-Ups 50
wodwell.com/wod/richard-
Over-the-Bar Burpees 60
vanhine

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1607 BENCHMARK
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April 17, 2019
repetition to each
movement every 2
minutes
When the clock starts,
perform one push press
and one handstand push-
up. At the 2:00 mark,
perform two of each, then
at 4:00 perform three of
each. Add one repetition to
each movement every two
minutes on the minute
(E2MOM) and continue for
as long as possible until
unable to complete the
required number of reps
within the 2-minute round
(similar to "Death By" style
workouts).
wodwell.com/wod/scott-larsen
“SEAN HANLEY”
For Time 2000 meter Row
5 Burpee with Lateral Jump
Overs
Perform 5 burpees with
lateral jumps over the
rower every minute at the
start of the minute until
the 2000 meter row is
over. After that, perform
another 5 burpees with
lateral jumps over the
rower.
wodwell.com/wod/sean-hanley
page 282 of 310
Wall Ball Shots (20/14 lb)
“RJ” 70 calorie Row
5 Rounds For Time 800
meter Run wodwell.com/wod/roberts-ridge
5 Rope Climb (15 ft)
50 Push-Ups
“RONALD
wodwell.com/wod/rj BUCCA”
For Time 21 Pull-Ups
21 Thrusters (95/65 lb)
“ROBERT
15 Snatches (95/65 lb)
CRAWFORD” 15 Pull-Ups
For Time 50 Clean-and- 15 Thrusters (95/65 lb)
Jerks (95/65 lb) 10 Snatches (95/65 lb)
50 Burpees 9 Pull-Ups
9 Thrusters (95/65 lb)
wodwell.com/wod/robert- 5 Snatches (95/65 lb)
crawford
wodwell.com/wod/ronald-bucca
“ROBERT
FOTTI” “RONNIE GIES”
AMRAP in 7 minutes 1 4 Rounds for Time 18 Pull-
Squat Clean (185/135 lb) Ups
2 Clean-and-Jerks (185/135 18 Sumo Deadlift High-
lb) Pulls
3 Bar Over Burpees 18 Wall Ball Shots (20/14
in)
wodwell.com/wod/robert-fotti 18 Ring Dips
wodwell.com/wod/ronnie-gies
“ROBERT LANE”
For Time 50 Double-Unders
5 Power Cleans (135/95 lb) “RUBEN
40 Double-Unders CORREA”
5 Shoulder-to-Overheads For Time 21 Back Squats
(155/105 lb) (225/185 lb)
30 Double-Unders 400 meter Run
5 Squat Cleans (185/135 15 Front Squats (185/135
1607 BENCHMARK
WODS
April 17, 2019

lb) lb)
“SERGIO 20 Double-Unders 800 meter Run
VILLANUEVA” 5 Clean-and Jerks (225/155 9 Overhead Squats (135/95
For Time 50 Double-Unders lb) lb)
5 Power Snatches (135/95 1600 meter Run
wodwell.com/wod/robert-lane
lb)
40 Double-Unders Use a single barbell.
10 Power Cleans (135/95 Athlete must change
lb)
“ROBERT his/her own weights.
30 Double-Unders MCPADDEN” Athlete may take the
15 Overhead Squats barbell from a rack.
4 Rounds for Time 7
(135/95 lb) Snatches (135/95 lb)
wodwell.com/wod/ruben-correa
20 Double-Unders 14 Burpees
20 Back Squats (135/95 lb) 21 Wall Ball Shots (20/14
10 Double-Unders lb) “RYAN”
25 Deadlifts (135/95 lb) 500 meter Row
5 Rounds For Time 7
wodwell.com/wod/sergio- wodwell.com/wod/robert- Muscle-Ups
villanueva mcpadden 21 Target Burpees

Each Burpee terminates

“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
“ROBERT
PARRO”
8 Rounds for Time 8 Front
Squats (135/95 lb)
8 Box Jumps (30/24 in)
8 Squat Cleans (135/95 lb)
8 Burpee Box Jumps (24/20
in)
wodwell.com/wod/robert-parro
“ROBERT
WALLACE”
For Time 50 Power
Snatches (95/65 lb)
40 Burpees
30 Power Cleans (95/65 lb)
with a jump to touch a
target 1 foot above max
standing reach.
wodwell.com/wod/ryan
“SAMUEL
OITICE”
For Time 60 Wall Ball Shots
(20/14 lb)
50 Deadlifts (135/95 lb)
40 Burpees
30 Snatches (135/95 lb)
20 Pull-Ups
10 Clean-and-Jerks (135/95
lb)
wodwell.com/wod/samuel-oitice

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1607 BENCHMARK
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April 17, 2019

20 GHD Sit-Ups
“SHER” 10 Overhead Squats (95/65 “SCHMALLS”
For Time 10-9-8-7-6-5-4-3- lb) For Time 800 meter Run
2-1 Reps of:
Squat Cleans (75% BW) wodwell.com/wod/robert-wallace Then 2 Rounds of:
50 Burpees
20-18-16-14-12-10-8-6-4-2 40 Pull-Ups
Reps of: “ROCKET” 30 Pistols
Burpee Strict Pull-Ups AMRAP in 30 minutes 50 20 Kettlebell Swings (1.5/1
meter Swim pood)
30-27-24-21-18-15-12-9-6- 10 Push-Ups 10 Handstand Push-Ups
3 Reps of: 15 Air Squats
Double-Unders Then, 800 meter Run
wodwell.com/wod/rocket
Time Cap: 60 minutes wodwell.com/wod/schmalls

wodwell.com/wod/sher “RONEY”
4 Rounds For Time 200
“SCOTT
meter Run KOPYTKO”
“SLOB” 11 Thrusters (135/95 lb) For Time 30 Back Squats
For Time 2000 meter Run 200 meter Run (225/155 lb)
50 Pull-Ups 11 Push Presses (135/95
50 Thrusters (40/30 kg) lb) 1 minute Rest
2000 meter Row 200 meter Run
11 Bench Presses (135/95 Then,
wodwell.com/wod/slob lb) 30 Deadlifts (225/155 lb)

“SMYKOWSKI”
For Time 6 km Run
60 Burpee Pull-Ups
Wear a weight vest (30/20
lb)
wodwell.com/wod/smykowski
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
wodwell.com/wod/scott-kopytko
“SEAN”
10 Rounds For Time 11
Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)
wodwell.com/wod/sean

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1607 BENCHMARK
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April 17, 2019

“SPHINX” “RUSS” “SEBENA”

From 0:00-10:00:
1 rep max Front Squat
Then, at 10:00:
5 Rounds For Time
2 Rope Climbs
9 Chest-to-Bar Pull-Ups
4 Front Squats (80% of 1
rep max)
5 Strict Handstand Push-
Ups
wodwell.com/wod/sphinx
“STEPHEN
BELSON”
For Time 20 Box Jumps
(30/24 in)
5 Squat Cleans (155/105
lb)
30 Box Jumps (30/24 in)
5 Squat Cleans (155/105
lb)
40 Box Jumps (20 in)
5 Squat Cleans (155/105
lb)
wodwell.com/wod/stephen-
belson
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
Pick up the sandbag and
carry it during the walk,
then turn around and
sprint back to the starting
location before dropping
the sandbag and bear
crawling to the kettlebell.
Each rep with the kettlebell
consists of one swing, one
clean, one squat (with the
kettlebell in the rack
position) and one push
press. Once done with the
kettlebell work, bear crawl
back to the sandbag and
repeat.
wodwell.com/wod/russ
For Time 2012 meter Row
30 seconds Rest
12 Burpee Box Jumps
(30/24 in)
24 Thrusters (135/95 lb)
12 Burpee Box Jumps
(30/24 in)
24 Thrusters (135/95 lb)
30 seconds Rest
2012 meter Row
wodwell.com/wod/sebena
“SEVERIN”
For Time 50 Strict Pull-Ups
100 Hand-Release Push-
Ups
5k Run
Wear a weight vest (20/14
lb)
wodwell.com/wod/severin
“SGT. WYT”
For Time 8 Rounds of:
36 Double-Unders
3 Burpee Chest-to-Bar Pull-
Ups

“STEPHEN Then immediately, one

“SAMAN”
SILLER” round of:
8 Rounds for Time 13 13 Bear Complexes
For Time 50 Burpees
Deadlifts (185/125 lb) (115/75 lb)
20 Front Squats (80% of 1
17 Wall Ball Shots (20/14 20 Bar Over Burpees
RM)
lb) 19 Bear Complexes
50 Burpees

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1607 BENCHMARK
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April 17, 2019
wodwell.com/wod/stephen-siller
“STEVEN
COAKLEY”
2 Rounds for Time 17
Deadlifts (185/135 lb)
17 Box Jumps (24/20 in)
17 Pull-Ups
wodwell.com/wod/steven-coakley
“SWASEY”
For Time 32 Chest-to-Bar
Pull-Ups
32 Wall Balls (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run
wodwell.com/wod/swasey
“T.J.”
For Time 10 Bench Presses
(185/135 lb)
10 Strict Pull-Ups
Max Thrusters (135/95 lb)
Repeat until you have
completed 100 Thrusters.
wodwell.com/wod/t-j
“TAREL
COLEMAN”
2 Rounds for Time 50
Overhead Squats (45/35
page 286 of 310
400 meter Run
wodwell.com/wod/saman
“SANTORA”
3 Rounds For Max Reps in
17 minutes 1 minute Squat
Cleans (155/105 lb)
1 minute Shuttle Sprints
(20 ft forward, 20 ft
backwards)
1 minute Deadlifts
(245/165 lb)
1 minute Burpees
1 minute Jerks (155/105 lb)
1 minute Rest between
rounds
For the shuttle sprints,
count 20 ft forward and 20
ft backwards as one
repetition.
wodwell.com/wod/santora
“SCOTT
DAVIDSON”
For Time 800 meter Run
10 Deadlifts (225/155 lb)
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)
(115/75 lb)
One “Bear Complex”
consists of the following: 1
Power Clean, 1 Front
Squat, 1 Push Press, 1
Back Squat, and 1 Push
Press.
wodwell.com/wod/sgt-wyt
“SHAWN
POWELL”
AMRAP in 11 minutes 1
minute Power Cleans
(135/95 lb)
1 minute Front Squats
(135/95 lb)
1 minute Deadlifts (135/95
lb)
1 minute Push Presses
(135/95 lb)
1 minute Back Squats
(135/95 lb)
1 minute Rest
1 minute Push Jerks
(135/95 lb)
1 minute Overhead Squats
(135/95 lb)
1 minute Pendlay Rows
(135/95 lb)
1 minute Strict Press
(135/95 lb)
1 minute Power Snatches
(135/95 lb)
With a running clock,
1607 BENCHMARK
WODS
April 17, 2019

lb) wodwell.com/wod/scott-davidson complete max repetitions

20 Burpees
wodwell.com/wod/tarel-coleman
“TERENCE
MCSHANE”
EMOM in 20 minutes For
odd minutes, perform:
5 Front Squats (205/115 lb)
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)
wodwell.com/wod/thacker
“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
wodwell.com/wod/sean-tallon
of each movement in 1
minute each. Rest for one
minute after completing
the back squats. Then,
continue with the push
jerks. Score is total number
of repetitions completed.
wodwell.com/wod/shawn-powell
“SISSON”
AMRAP in 20 minutes 1
Rope Climb (15 ft)
5 Burpees
200 meter Run
Wear a weight vest (20/14
lb)
wodwell.com/wod/sisson
“SMUDGE”
3 Rounds for Time 5
Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups
wodwell.com/wod/smudge

“SPEHAR”
“THE “SERVAIS”
For Time 100 Thrusters
FUHRMANNATO For Time 1.5 mile Run (135/95 lb)
R” 100 Chest-to-Bar Pull-Ups
Then 8 rounds of: 6 mile Run
6 Rounds for Time 100 19 Pull-Ups
meter Run 19 Push-Ups Partition the thrusters,

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1607 BENCHMARK
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5 Burpees
10 Kettlebell Swings (53/35
lb)
15 Deadlifts (95/65 lb)
20 Back Squats (95/65 lb)
wodwell.com/wod/fuhrmannator
“THE LYON”
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
page 288 of 310
19 Burpees pull-ups and run as
needed.
Then,
400 meter Sandbag Carry wodwell.com/wod/spehar
(heavy)
1-mile Farmers Carry
(45/35 lb dumbbells) “STEPHEN”
For Time 30-25-20-15-10-5
wodwell.com/wod/servais Reps of:
GHD Sit-Ups
Back Extensions
“SGT. MICHAEL Knees-to-Elbows
SMITH” Romanian Deadlifts (95/65
For Time 1960 meter Row lb)
Then, 10 Rounds of: wodwell.com/wod/stephen
8 Wall Ball Shots (20/14 lb)
27 Double-Unders
7 Push-Ups
“STEPHEN
7 Pull-Ups RUSSELL”
For Time 100 Dumbbell
Then, 2016 meter Run Squat Cleans (35/25 lb)
3 Burpees
wodwell.com/wod/sgt-michael-
smith Perform 3 burpees every
minute on the minute until
100 squat cleans are
“SHAWN” completed.
For Time 5 mile Run
wodwell.com/wod/stephen-russell
After each 5 minute run
interval:
50 Air Squats “STEVEN
50 Push-Ups BATES”
2 Rounds for Time 35
Run in 5-minute intervals,
Knees-to-Elbows
stopping after each to
35 Thrusters (45/35 lb)
perform 50 Air Squats and
35 Air Squats
50 Push-Ups before
35 Overhead Squats (45/35
beginning the next 5-
1607 BENCHMARK
WODS
April 17, 2019

FARINO” minute run interval. lb)

35 Hand Release Push-Ups
For Time 200 Double-
wodwell.com/wod/shawn
Unders
wodwell.com/wod/steven-bates
150 Air Squats
100 Sit-Ups “SHIP”
50 Box Jumps (24/20 in) “STRANGE”
25 Clean-and-Jerks 9 Rounds For Time 7 Squat
(155/105 lb) Clean (185/135 lb) 8 Rounds For Time 600
8 Burpee Box Jump (36/30 meter Run
wodwell.com/wod/thomas-farino in) 11 Weighted Pull-Ups
(1.5/1 pood)
wodwell.com/wod/ship 11 Walking Lunges (1.5/1
“THOMAS pood)
11 Thrusters (1.5/1 pood)
GARDNER” “SMALL”
For Time 30 Back Squats wodwell.com/wod/strange
3 Rounds For Time 1000
(185/135 lb)
meter Row
100 Wall Ball Shots (20/14
50 Burpees
lb)
50 Box Jumps (24/20 in) “T”
30 Shoulder-to-Overheads
800 meter Run 5 Rounds for Time 100-
(185/135 lb)
meter sprint
wodwell.com/wod/small 10 Squat Clean Thrusters
wodwell.com/wod/thomas-
gardner (115/75 lb)
15 Kettlebell Swings (2/1.5
“SNIPES” pood)
“THOMAS AMRAP in 40 minutes 9 100 meter Sprint
Clean-and-Jerks (135/95 lb) 2 minutes Rest
HETZEL”
1 Rope Climb
EMOM For As Long As 8 Burpees wodwell.com/wod/t
Possible First minute: 12 Push-Ups
1 Thruster (135/95 lb) 40 second Plank Hold
1 Burpee 800 foot Sandbag Carry “TAMA”
(80/50 lb) For Time 800 meter Single-
Second minute: 20 Double-Unders Arm Barbell Farmers Carry
2 Thrusters (135/95 lb) 17 Wall Ball Shots (20/14 (45/35 lb)
2 Burpees lb) 31 Toes-to-Bars
31 Push-Ups
etc... wodwell.com/wod/snipes 31 Front Squats (95/65 lb)
400 meter Single-Arm
This is a "Death By..." style

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1607 BENCHMARK
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April 17, 2019
workout, which means with
a running clock you start
the workout by doing 1
thruster and 1 burpee.
Rest until 2:00, then do 2
thrusters and 2 burpees.
Rest until 3:00, and
continue, adding one
repetition to each
movement each minute,
until you can no longer
complete the required
repetitions in the allotted
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
wodwell.com/wod/thomas-
kennedy
“THOMAS
MIGNIONE”
4 Rounds for Time 5 Squat
page 290 of 310
“STANLEY
SMAGALA JR.”
5 Rounds for Time 50
Double-Unders
25 Wall Ball Shots (20/14
lb)
15 Burpees
wodwell.com/wod/stanley-
smagala-jr
“STEPHEN
HARRELL”
7 Rounds for Time 5
Overhead Squats (95/65
lb)
Max Thrusters (95/65 lb)
2 minute Rest
Your score will be the total
number of thrusters
completed in the 7 rounds.
Each round of thrusters
must be performed
unbroken, once the athlete
sets the bar down that
round has ended.
wodwell.com/wod/stephen-harrell
“STEVE
MERCADO”
For Time 40 Pull-Ups
40 Power Snatches (105/75
lb)
40 Knees-to-Elbows
Barbell Farmers Carry
(95/65 lb)
31 Toes-to-Bars
31 Push-Ups
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
1607 BENCHMARK
WODS
April 17, 2019

Clean Thrusters (135/95 lb) 40 Power Cleans (105/75 barbell farmers carry,
10 Burpees lb) 55/35 lb. 31 sit-ups 31
20 Double-Unders 40 Handstand Push-Ups knee push-ups 31 hang
power cleans, 55/35 lb.
wodwell.com/wod/thomas- wodwell.com/wod/steve-mercado 200-meter single-arm
mignione barbell farmers carry,
55/35 lb.
“STEVEN
“THOMAS OLSON” wodwell.com/wod/tama
SABELLA”
For Time 150 Wall Ball
For Time 20 Front Squats Shots (20/14 lb)
(185/115 lb) “TERENCE
400 meter Run Every 2 minutes on the HATTON”
20 Back Squats (185/115 minute, perform: For Time 1600 meter Run
lb) 3 Deadlifts (315/225 lb) 25 Push Presses (155/105
400 meter Run 3 Bar Over Burpees lb)
20 Deadlifts (185/115 lb) 50 Box Jumps
400 meter Run Perform the deadlifts and 25 Deadlifts (155/105 lb)
5 minute Squat Hold the burpees until the total 50 Sit-Ups
number of wall ball shots is 25 Cleans (155/105 lb)
wodwell.com/wod/thomas-sabella completed. 50 Pull-Ups
1600 meter Run
wodwell.com/wod/steven-olson
“TIFF” wodwell.com/wod/terence-hatton
With a running clock in 25
minutes 1.5 mile Run “SWINK”
For Time 1 mile Run “TERRY”
Then AMRAP in remaining 27 Bench Presses (70%) For Time 1 mile Run
time: 27 Handstand Push-Ups 100 Push-Ups
11 Chest-to-Bar Pull-Ups 27 Dumbbell Thrusters (2 x 100 meter Bear Crawl
7 Hang Squat Cleans 50/35 lb) 1 mile Run
(155/105 lb) 27 Knees-to-Elbows 100 meter Bear Crawl
7 Push Presses (155/105 27 Deadlift (155/105 lb) 100 Push-Ups
lb) 1 mile Run 1 mile Run

wodwell.com/wod/tiff wodwell.com/wod/swink wodwell.com/wod/terry

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April 17, 2019

“TIMOTHY “T.U.P.” “THE DON”

HIGGINS”
6 Rounds for Time 5
Deadlifts (70% bodyweight
of 1 RM)
5 Toes-to-Bars
The barbell should be
loaded with 70% of the
athlete's bodyweight.
wodwell.com/wod/timothy-
higgins
15-12-9-6-3 Reps For Time For Time 66 Deadlifts
Power Cleans (135/95 lb) (110/75 lb)
Pull-Ups 66 Box Jump (24/20 in)
Front Squats (135/95 lb) 66 Kettlebell swings (1.5/1
Pull-Ups pood)
66 Knees-to-Elbows
wodwell.com/wod/t-u-p 66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
“TAYLOR” 66 Wall Ball Shots (20/14
4 Rounds for Time 400 lb)
66 Burpees
meter Run
5 Burpee Muscle-Ups 66 Double-Unders

“TIMOTHY Wear a weight vest (20/14 wodwell.com/wod/the-don

WELTY” lb)
AMRAP in 20 minutes 1
wodwell.com/wod/taylor “THE LEGEND”
Power Clean (90% BW)
3 Front Squats (90% BW) For Time 4 Pistols
3 Push Presses (90% BW) 25 Kettlebell Swings (54/35
1 Clean-and-Jerk (90% BW) “TERRENCE lb)
1 minute Rest FARRELL” 50 Push-Ups
For Time 10 Deadlifts 75 Pull-Ups
Perform the whole barbell (315/225 lb) 50 Push-Ups
complex without dropping 20 Back Squats (225/155 25 Kettlebell Swings (54/35
the bar on the ground to lb) lb)
complete one successful 30 Cleans (135/95 lb) 4 Pistols
round. 40 Push Presses (95/65 lb)
wodwell.com/wod/the-legend
50 Double-Unders
wodwell.com/wod/timothy-welty

wodwell.com/wod/terrence-farrell
“THOMAS
“TOMMY MAC” BUTLER”
2 Rounds For Time 12 “THE BATMAN” 15-12-9-6-3 Reps for Time
Burpees For Time Buy-In: Hang Cleans (135/95 lb)
12 Thrusters (115/75 lb) 100 Air Squats Wall Ball Shots (20/14 lb)
12 Burpees
12 Power Snatches (115/75 50-40-30-20-10 Reps wodwell.com/wod/thomas-butler

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1607 BENCHMARK
WODS
April 17, 2019
lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans
(115/75 lb)
12 Burpees
12 Overhead Squats
(115/75 lb)
wodwell.com/wod/tommy-mac
“TRIPP”
For Time 37 Burpees
Then, 2 Rounds of:
10 Shoulder-to-Overheads
(135/95 lb)
24 Medicine Ball Sit-Ups
(20/14 lb)
80 Double-Unders
Then, 37 Burpees
Then, 2 Rounds of:
3 Wall Walks
15 Bar Muscle-Ups
19 Thrusters (135/95 lb)
Finally, 37 Burpees
With a running clock, start
with 37 burpees before
heading straight into the 2-
round triplet. Once the
triplet is complete,
immediately perform
another 37 burpees, then
the second triplet, then a
page 293 of 310
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16
kg)
200 meter Run
All of the above with a
weight vest (20/14 lb)
Buy-Out:
4 Rounds of 5 Deadlifts
(80% max)
Remove the weight vest
for the deadlifts.
wodwell.com/wod/batman
“THE HAMMY”
For Time 1,000 meter Row
7 Squat Clean-and-Jerks
(135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks
(135/95 lb)
50 Sit-Ups
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
“THOMAS
DEANGELIS”
8 Rounds for Time 3
Thrusters (185/135 lb)
5 Box Jumps (30/24 in)
3 Cleans (185/135 lb)
5 Burpee Ring Dips
wodwell.com/wod/thomas-
deangelis
“THOMAS
GAMBINO”
Every 3 Minutes on the
Minute in 18 minutes 7
Bear Complexes (135/95
lb)
14 Burpees
21 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/thomas-
gambino
“THOMAS
HASKELL JR.”
For Time 50 Back Squats
(135/95 lb)
10 Box Jumps (30/24 in)
40 Back Squats (135/95 lb)
20 Toes-to-Bars
1607 BENCHMARK
WODS
April 17, 2019
final 37 burpees. Score is
the total time it takes to
complete all of the work.
wodwell.com/wod/tripp
“TURNS”
5 Rounds for Time 15 Push
Presses (50/35 kg)
21 Front Squats (50/35 kg)
400 meter Run
wodwell.com/wod/turns
“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
performing as many toes-
to-bar as possible in the
remaining time.
wodwell.com/wod/van-aalten
page 294 of 310
as prescribed, or with the 30 Back Squats (135/95 lb)
weight and scaled 30 Burpees
movements of their choice. 20 Back Squats (135/95 lb)
Teams of Two: Athletes 40 AbMat Sit-Ups
(Female/Male, Male/Male or 10 Back Squats (135/95 lb)
Female/Female) split the 50 Double-Unders
workout with a partner as
prescribed or with the wodwell.com/wod/thomas-
weight and scaled haskell-jr
movements of their choice.
wodwell.com/wod/hammy “THOMAS
KELLY”
15-12-9 Reps for Time
“THE SEVEN” Thrusters (155/105 lb)
7 Rounds For Time 7 Weighted Strict Pull-Ups
Handstand Push-Ups (45/25 lb)
7 Thrusters (135/95 lb)
7 Knees-to-Elbows wodwell.com/wod/thomas-kelly
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 “THOMAS
pood) MCCANN”
7 Pull-Ups
For Time 50 Ground-to-
Overheads (155/105 lb)
wodwell.com/wod/the-seven
10 Air Squats
Begin each minute on the
“THOMAS
minute with 10 air squats
CULLEN III” until all the 50 ground-to-
4 Rounds for Time 5 overhead reps are
Overhead Squats (135/95 completed.
lb)
10 Handstand Push-Ups wodwell.com/wod/thomas-
15 Box Jumps (24/20 in) mccann
wodwell.com/wod/thomas-
cullen-iii “THOMAS
1607 BENCHMARK
WODS
April 17, 2019

O’HAGAN”
“VIJAY” “THOMAS
For Time 100 Double-
50-40-30-20-10 Reps for FOLEY”
Unders
Time Burpee Pull-Ups For Time 150 Wall Ball 40 Burpees
Sit-Ups Shots (20/14 lb) 25 Power Cleans (115/75
100 Push-Ups lb)
wodwell.com/wod/vijay
50 Air Squats 400 meter Run
25 Sit-Ups 25 Power Cleans (115/75
“VINCENT lb)
wodwell.com/wod/thomas-foley
40 Burpees
HALLORAN” 100 Double-Unders
For Time 50 Wall Ball Shots
(20/14 lb) “THOMAS wodwell.com/wod/thomas-
40 Pull-Ups HANNAFIN” ohagan
30 Deadlifts (225/145 lb) 9-15-21 Reps for Time
20 Box Jumps (24/20 in) Power Snatches (115/75 lb)
10 Overhead Squats “THOMPSON”
Toes-to-Bars
(135/95 lb) Handstand Push-Ups 10 Rounds For Time 1
20 Box Jumps (24/20 in) Rope Climb (15 ft) (from
30 Deadlifts (225/145 lb) wodwell.com/wod/thomas- seated)
40 Pull-Ups hannafin 29 Back Squats (95/65 lb)
50 Wall Ball Shots (20/14 10 meter Barbell Farmer
lb) Carry (135/95 lb)
“THOMAS
wodwell.com/wod/vincent- HOLOHAN” Begin the Rope Climbs
halloran seated on the floor
3 Rounds for Time 5
Overhead Squats (75%
wodwell.com/wod/thompson
“VINCENT BW)
10 V-Ups
PRINCIOTTA”
15 Burpees “TIMOTHY
For Time 30 Squat Clean to
Shoulder-to-Overheads wodwell.com/wod/thomas- HASKELL”
(185/135 lb) holohan 4 Rounds for Time 18
Overhead Squats (115/85
wodwell.com/wod/vincent- lb)
princiotta “THOMAS 18 Toes-to-Bars
KUVEIKIS”
wodwell.com/wod/timothy-
EMOM in 12 minutes 2
haskell
Clean-and-Jerks (155/105

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1607 BENCHMARK
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April 17, 2019
“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
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
page 296 of 310
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
“THOMAS W.
KELLY”
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:
Bar Facing Burpees
wodwell.com/wod/thomas-w-kelly
“TILLMAN”
7 Rounds For Time 7
Deadlifts (315/205 lb)
200 meter Sprint
“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
“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
1607 BENCHMARK
WODS
April 17, 2019
“WAR FRANK”
3 Rounds For Time 25
Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
wodwell.com/wod/war-frank
“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)
page 297 of 310
15 Pull-Ups
45 seconds Rest
wodwell.com/wod/tillman
“TIMOTHY
MCSWEENEY”
7 Rounds for Time 21
Double-Unders
14 Burpees
7 Deadlifts (BW)
wodwell.com/wod/timothy-
mcsweeney
“TK”
AMRAP in 20 minutes 8
Strict Pull-Ups
8 Box Jumps (36/30 in)
12 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/tk
“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
“UK ARMED
FORCES DAY”
7 Rounds for Time 29 Wall
Ball Shots (9/7 kg)
6 Clean-and-Jerks (60/40
kg)
13 Pull-Ups
wodwell.com/wod/uk-armed-
forces-day
“VERNON
RICHARD”
AMRAP in 10 minutes 5
Push Jerks (155/105 lb)
12 Mountain Climbers
wodwell.com/wod/vernon-richard
“VINCENT
GIAMMONA”
5 Rounds for Time 5 Front
Squats (255/155 lb)
15 Toes-to-Bars
25 Air Squats
50 Double-Unders
1607 BENCHMARK
WODS
April 17, 2019

400 meter Run wodwell.com/wod/vincent-

“TULLY”
giammona
22 Burpees
4 Rounds For Time 200
22 Wall Ball Shots (10/9 ft,
meter Swim
20/14 lb)
23 Dumbell Squat Cleans “VINCENT
(2 x 40/30 lb) MORELLO”
wodwell.com/wod/whitten

wodwell.com/wod/tully 3 Rounds for Time 5

Dumbbell Snatches
“WILLIAM (2x55/35 lb)
HENRY JR.” “TYLER” 10 Burpees
For Time 50 Clean-and- 5 Snatches (155/105 lb)
5 Rounds For Time 7
Jerks (135/95 lb) 10 Burpees
Muscle-Ups
50 Wall Ball Shots (20/14 21 Sumo-Deadlift High-
wodwell.com/wod/vincent-
lb) Pulls (95/65 lb) morello

wodwell.com/wod/william-henry- wodwell.com/wod/tyler
jr
“VIOLA 2”
“VERNON AMRAP in 20 minutes 400
“WILLIAM meter Run
CHERRY”
LAKE” 11 Power Snatches (95/65
For Time 50 Burpee lb)
EMOM in 10 minutes 2
Dumbbell Deadlifts (70/45 17 Pull-Ups
Overhead Squats (135/95
lb) 13 Power Cleans (95/65 lb)
lb)
50 Pull-Ups
2 Push Presses (135/95 lb)
18 Dumbbell Snatches wodwell.com/wod/viola-2
(70/45 lb)
wodwell.com/wod/william-lake

wodwell.com/wod/vernon-cherry “WALTER
“WILLIAM HYNES”
MCGOVERN” “VINCENT For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
5 Rounds for Time 7 BRUNTON” Cleans (50% of 1 Rep Max)
Deadlifts (225/155 lb)
5 Rounds for Time 5 Handstand Push-Ups
14 Pull-Ups
Handstand Push-Ups
21 Burpees
10 Squat Cleans (135/95 Add 10 lb per round.
lb)
wodwell.com/wod/william-
mcgovern 20 Box Jumps (24/20 in) wodwell.com/wod/walter-hynes
40 Double-Unders

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wodwell.com/wod/vincent-
“WILLY” brunton “WEAVER”
3 Rounds For TIme 800 4 Round For Time 10 L-
meter Run Pull-Ups
5 Front Squats (225/155 lb)
“VINCENT 15 Push-Ups
200 meter Run KANE” 15 Chest-to-Bar Pull-Ups
11 Chest-to-Bar Pull-Ups For Time and Reps Tabata 15 Push-Ups
400 meter Run Air Squats 20 Pull-Ups
12 Kettlebell Swings (2/1.5 20 Snatches (135/95 lb) 15 Push-Ups
pood) Tabata Push-Ups
20 Thrusters (135/95 lb) wodwell.com/wod/weaver
wodwell.com/wod/willy
Simultaneously start a
running clock and a tabata “WES”
“WOEHLKE” timer. Upon completing the For Time 800 meter Run
3 Rounds, Each for Time 4 tabata air squats (8 rounds (with 25/15 lb Plate)
Jerks (185/135 lb) of 20 seconds of work, 10
5 Front Squats (185/135 lb) seconds of rest), move Then:
6 Power Cleans (185/135 directly to the snatches. 14 Rounds of:
lb) After completing the 5 Strict Pull-Ups
40 Pull-Ups snatches, re-start the 4 Burpee Box Jumps (24/20
50 Push-Ups tabata timer and perform in)
60 Sit-Ups tabata push-ups. Finally, 3 Cleans (185/135 lb)
complete the thrusters.
3 minutes Rest between Score is total time to Then:
rounds complete all the work and 800 meter Run (with 25/15
your total number of lb Plate)
wodwell.com/wod/woehlke repetitions for all
movements. wodwell.com/wod/wes

“WYK” wodwell.com/wod/vincent-kane

5 Rounds for Time 5 Front “WHITE”

Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb
plate)
wodwell.com/wod/wyk
“VIOLA 1”
AMRAP in 25 minutes 3, 6,
9, 12, 15, 18 Reps and so
on
Thrusters (95/65 lbs)
Pull-ups
Over-the-Bar Burpees
5 Rounds For Time 3 Rope
Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking
Lunges (45/35 lb plate)
400 meter Run
wodwell.com/wod/white

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wodwell.com/wod/viola
“ZACHARY “WILLIAM
TELLIER” FEEHAN”
For Time 10 Burpees
“WALSH” For Time 25 Front Squats
4 Rounds For Time 22 (95/65 lb)
10 Burpees Burpee Pull-Ups 25 Burpees
25 Push-Ups 22 Back Squats (185/135 25 Overhead Squats (95/65
lb) lb)
10 Burpees 200 meter Run (45/35 lb 25 Toes-to-Bars
25 Push-Ups plate overhead) 25 Power Cleans (95/65 lb)
50 Lunges 25 Pull-Ups
wodwell.com/wod/walsh 25 Push Presses (95/65 lb)
10 Burpees 25 Push-Ups
25 Push-Ups 25 Power Snatches (95/65
50 Lunges “WATSON” lb)
100 Sit-Ups For Time 59 Pull-Ups 25 Air Squats
23 Push-Ups
10 Burpees 400 meter Run wodwell.com/wod/william-feehan
25 Push-Ups 59 Ground-to-Overheads
50 Lunges (20/10 kg)
100 Sit-Ups 23 Toes-to-Bars “WILLIAM
150 Air Squats 400 meter Run KRUKOWSKI”
59 Wall Ball Shots (20/14 AMRAP in 10 minutes 5
wodwell.com/wod/zachary-tellier lbs) Back Squats (225/155 lb)
23 Burpees 10 Box Jumps (24/20 in)
200 meter Run 15 Broomstick Overhead
“ZIMMERMAN” 200 Double Unders Squats
AMRAP in 25 minutes 11 200 meter Run 20 Walking Lunges (2-
Chest-to-Bar Pull-Ups 23 Burpees count)
2 Deadlifts (315/205 lb) 59 Wall Ball Shots (20/14
10 Handstand Push-Ups lbs) For the 'broomstick
400 meter Run overhead squats' you may
wodwell.com/wod/zimmerman 23 Toes-to-Bars use a broomstick or PVC
59 Ground-to-Overheads pipe. For the walking
(20/10 kg) lunges, 2-count means 1
400 meter Run right lunge + 1 left lunge =
23 Push-Ups 1 repetition. Typically this
59 Pull-Ups would be written as 40
lunges, but above we show
wodwell.com/wod/watson

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how the workout was

“WEIJDT” originally written.
5 Rounds for Time 19
Chest-to-Bar Pull-Ups wodwell.com/wod/william-
12 Box Jumps (30/24 in) krukowski

8 Squat Cleans (75/45 kg)

wodwell.com/wod/weijdt “WILLIAM
MCGINN”
For Time 40 Rings Dips
“WHEELER” 10 Snatches (155/105 lb)
For Time 21 Flutter Kicks 2,000 meter Row
(4-count) 10 Cleans (155/105 lb)
2100 meter Run 100 foot Dumbbell Walking
Lunges (2x55/35 lb)
Then, 4 rounds of:
10 Pull-Ups wodwell.com/wod/william-mcginn
22 Sit-Ups
15 Push-Ups
11 Burpees “WILLIAM
20 Air Squats WREN”
21-15-9 Reps for Time
wodwell.com/wod/wheeler
Bench Presses (65% of 1
RM)
Ring Dips
“WILLIAM
Hand Release Push-Ups
BURKE JR.”
For Time 21 Thrusters wodwell.com/wod/william-wren
(95/65 lb)
9 Burpee Pull-Ups
15 Thrusters (95/65 lb) “WITTMAN”
15 Burpee Box Jumps 7 Rounds For Time 15
(20/14 in) Kettlebell Swings (1.5/1
9 Thrusters (95/65 lb) pood)
21 Bar Over Burpees 15 Power Cleans (95/65 lb)
15 Box Jumps (24/20 in)
wodwell.com/wod/william-burke-
jr
wodwell.com/wod/wittman

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“WILLIAM
JOHNSTON”
EMOM in 5 minutes 5 Push
Presses (185/135 lb)
5 Strict Pull-Ups
wodwell.com/wod/william-
johnston
“WORSLEY”
5 Rounds for Time 9
Handstand Push-Ups
15 Ring Dips
21 Thrusters (42.5/30 kg)
200 meter Run
wodwell.com/wod/worsley

“WILLIAM “ZACH
MAHONEY” (CLOUSER)”
3 Rounds for Time 5 For Time 1,800 meter Run
Thrusters (155/105 lb)
10 Burpees Then, 7 Rounds of:
15 Box Jumps (24/20 in) 7 Clean-and-Jerks (155/110
20 Kettlebell Swings (24/16 lb)
kg) 19 Wall Ball Shots (20/14
lb)
wodwell.com/wod/william-
mahoney wodwell.com/wod/zach-clouser

“WILLIAM “ZEUS”
O’KEEFE” 3 Rounds For Time 30 Wall
For Time 25 Back Squats Ball Shots (20/14 lb)
(205/135 lb) 30 Sumo Deadlift High-Pull
2000 meter Row (75/55 lb)
1 mile Run 30 Box Jump (20 in)
30 Push Presses (75/55 lb)
wodwell.com/wod/william-okeefe 30 calorie Row
30 Push-Ups
10 Back Squats
“WILMOT” (Bodyweight)
6 Rounds For Time 50 Air
wodwell.com/wod/zeus
Squats
25 Ring Dips

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wodwell.com/wod/wilmot

“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"

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.

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wodwell.com/wod/zembiec

THE GIRLS

“AMANDA” “ANGIE” “ANNIE”

9-7-5 Reps For Time For Time 100 Pull-Ups
Muscle-Ups 100 Push-Ups
Squat Snatches (135/95 100 Sit-Ups
lbs) 100 Air Squats
wodwell.com/wod/amanda Complete all reps of each
exercise before moving to
the next.
“BARBARA”
wodwell.com/wod/angie
5 Rounds For Time 20 Pull-
Ups
30 Push-Ups
40 Sit-Ups
“CANDY”
50 Air Squats 5 Rounds for Time 20 Pull-
3 Minutes Rest Ups
40 Push-Ups
Time each round. Score is 60 Air Squats
total time to complete the
workout. Scaling Newer athletes
should stick with variants
wodwell.com/wod/barbara of Candy and modify the
movements and reps to
limit muscular failure.
“CINDY XXX” Intermediate Option
AMRAP in 20 minutes 10 4 rounds for time of: 20
Pull-Ups pull-ups 40 push-ups 60
20 Push-Ups squats Beginner Option
30 Air Squats 4 rounds for time of: 10
15 Pull-Ups jumping pull-ups 20
30 Push-Ups knee push-ups 30 squats
50-40-30-20-10 Reps For
Time Double-Unders
Sit-Ups
wodwell.com/wod/annie
“CHELSEA”
EMOM in 30 minutes 5 Pull-
Ups
10 Push-Ups
15 Air Squats
Scaling For intermediate
athletes, this benchmark
has a built-in scale by
requiring you to continue
after you fail to meet the
interval. Newer athletes
should modify the
movements and reps but
try to maintain a similar
interval structure.
Beginner Option Every
minute on the minute
for 20 minutes perform: 3
jumping pull-ups 6
knee push-ups 9 squats If
you fall behind the clock,
keep going for 30 minutes
and see how many rounds

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45 Air Squats wodwell.com/wod/candy you can complete. If

20 Pull-Ups you've finished the
40 Push-Ups workout before, this time
60 Air Squats “DIANE” add 1 rep to each
25 Pull-Ups 21-15-9 Reps For Time exercise—i.e., 6 pull-ups,
50 Push-Ups Deadlift (225/155 lb) 11 push-ups, and 16
75 Air Squats Handstand Push-Ups squats each minute—and
30 Pull-Ups see if you can go the full
60 Push-Ups wodwell.com/wod/diane 30 minutes.
90 Air Squats
wodwell.com/wod/chelsea
wodwell.com/wod/cindy-xxx “EASY MARY”
AMRAP in 20 minutes 5
Handstand Push-Ups
“DOUBLE
“DOUBLE 10 Pull-Ups GRACE”
HELEN” 25 Air Squats For Time 60 Clean-and-
3 Rounds for Time 800 Jerks (135/95 lb)
meter Run wodwell.com/wod/easy-mary

42 Kettlebell Swings (1.5/1 wodwell.com/wod/double-grace

pood)
24 Pull-Ups “FRACTURED
FRAN” “ELIZABETH”
wodwell.com/wod/double-helen 21-15-9 Reps For Time
5 Rounds for Time 9
Thrusters (95/65 lb) Squat Cleans (135/95 lb)
9 Pull-Ups Ring Dips
“EVA”
5 Rounds For Time 800 wodwell.com/wod/fractured-fran wodwell.com/wod/elizabeth
meter Run
30 Kettlebell Swings (2/1.5
pood) “HARD CINDY” “FRAN”
30 Pull-Ups AMRAP in 20 minutes 5 21-15-9 Reps For Time
Weighted Pull-Ups (35/25 Thrusters (95/65 lb)
wodwell.com/wod/eva Pull-Ups
lb)
10 Incline Push-Ups (feet
on 30/24" box) Complete 21 thrusters and
“GWEN” 15 Squats (with 45/35 lb 21 pull-ups, then 15
15-12-9 Reps for Load plate) thrusters and 15 pull-ups,
Clean-and-Jerks (unbroken) then 9 thrusters and 9 pull-
wodwell.com/wod/hard-cindy ups, as fast as possible.

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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
“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
page 306 of 310
“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
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
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
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
1607 BENCHMARK
WODS
April 17, 2019
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
“LINDA”
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
page 307 of 310
“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
10 Pistols (alternating legs)
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
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
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/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)
1607 BENCHMARK
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April 17, 2019

wodwell.com/wod/linda 75 Pull-Ups
“NASTY GIRLS” 30 Handstand Push-Ups
3 Rounds For Time 50 Air 60 Pistols (alternating legs)
“MARGUERITA” Squats 90 Pull-Ups
50 Rounds for Time 1 7 Muscle-Ups
Burpee 10 Hang Power Cleans wodwell.com/wod/mary-xxx
1 Push-Up (135/95 lb)
1 Jumping-Jack
1 Sit-Up wodwell.com/wod/nasty-girls “NICOLE”
1 Handstand AMRAP in 20 minutes 400
Meter Run
wodwell.com/wod/marguerita “ROW CINDY Max Pull-Ups
ROW”
AMRAP in 20 minutes 5 Score is total of unbroken
“NANCY” Pull-Ups Pull-Ups completed in all
5 Rounds For Time 400 10 Push-Ups rounds.
meter Run 15 Air Squats
wodwell.com/wod/nicole
15 Overhead Squats (95/65 20 calorie Row
lb)
wodwell.com/wod/row-cindy-row
Scaling This benchmark “RUNNING
couplet is meant to be light JACKIE”
and fast. Reduce the load “TIME PRIORITY For Time 800 meter Run
on the overhead squat so DIANE” 50 Thrusters (45/35 lb
you can perform all the barbell)
Max Reps in 4 minutes 30
reps unbroken and still run 30 Pull-Ups
seconds 60 seconds of
fast. Intermediate
Deadlifts (225/155 lb)
Option 5 rounds for time wodwell.com/wod/running-jackie
60 seconds of Handstand
of: 400-meter run 15
Push-Ups
overhead squats Men: 65
45 seconds of Deadlifts
lb. Women: 45 lb. “UPSIDE-DOWN
(225/155 lb)
Beginner Option ANGIE”
45 seconds of Handstand
4 rounds for time of: 400-
Push-Ups For Time 100 Air Squats
meter run 10 overhead
30 seconds of Deadlifts 100 Sit-ups
squats Men: 45 lb.
(225/155 lb) 100 Push-ups
Women: 35 lb.
30 seconds of Handstand 100 Pull-ups
wodwell.com/wod/nancy Push-Ups
wodwell.com/wod/upside-angie
Total workout time is 4 min

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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

“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.

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wodwell.com/wod/special-mary

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