Benchmark Girl WODs

Angie Murph
Complete in order: Run 1 mile
100 pullups 100 pullups
100 pushups 200 pushups
100 situps 300 squats
100 squats Run 1 mile
  Partition the pullups, pushups, and squats
  as needed. Start and finish with a mile
  run. If you’ve got a 20# vest or body
  armor, wear it.
Barbara Jason
Complete 5 rounds, resting 3:00 between 100 squats
each round: 5 muscle­ups
20 pullups 75 squats
30 pushups 10 muscle­ups
40 situps 50 squats
50 squats 15 muscle­ups
  25 squats
  20 muscle­ups
Ryan Griff
5 rounds of: Run 800m
7 muscle­ups Run 400m backward
21 burpees Run 800m
Each burpee 12” above max reach Run 400m backward
Cindy Chelsea
Complete as many rounds as possible in 20 Each minute on the minute for 30 minutes
minutes of: of:
5 pullups 5 pullups
10 pushups 10 pushups
15 squats 15 squats
Mary Tabata Something Else
Complete as many rounds as possible in 20 Complete 32 intervals of 20 seconds of work
minutes of: followed by 10 seconds of rest where the
5 handstand pushups first 8 intervals are pullups, the second 8
10 pistols are pushups, the third 8 intervals are
15 pullups situps, and finally, the last 8 intervals
  are squats. There is no rest between
  exercises.
JT Nicole
21­15­9 reps of: Complete as many rounds as possible in 20
handstand pushups minutes of:
ring dips Run 400m
pushup Max reps of pullups
Annie Death by Pullups
50­40­30­20­10 reps of: With a continuously running clock do one
double­unders pull­up the first minute, 2 pullups the
situps second minute, 3 pullups the third
  minute…continuing as long as you are
  able. Use as many sets each minute as
  needed.