Wod Well
Wod Well
Wod Well
WODS
April 17, 2019
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(155/105 lb)
wodwell.com/wod/19-s-mx
7 Cleans (155/105 lb)
“22”
6 Snatches (155/105 lb)
8 Pull-Ups AMRAP in 22 minutes 22
“30 MUSCLE- Wall Ball Shots (20/14 lb)
7 Chest-to-Bar Pull-Ups
UPS” 6 Bar Muscle-Ups 22 Power Snatches (75/55
For Time 30 Muscle-Ups lb)
6 Deadlifts (155/105 lb) 22 Box Jumps (24/20 in)
Each athlete will have 5 Cleans (155/105 lb) 22 Push Presses (75/55 lb)
one set of rings and will 4 Snatches (155/105 lb) 22 calorie Row
complete 30 muscle-ups. 6 Pull-Ups
In the 2018 CrossFit wodwell.com/wod/22
5 Chest-to-Bar Pull-Ups
Games the time cap for 4 Bar Muscle-Ups
this workout was 5
minutes. Scaling Although 4 Deadlifts (155/105 lb)
“32”
this workout will be very 3 Cleans (155/105 lb) 4 Rounds for Time 4 Rope
short for advanced 2 Snatches (155/105 lb) Climbs (15 ft)
athletes, beginner and 4 Pull-Ups 9 Wall Ball Sit-Ups (20/14
intermediate athletes 3 Chest-to-Bar Pull-Ups lb, 5 ft target)
should not worry about 2 Bar Muscle-Ups 12 Thrusters (100/70 lb)
finishing quickly. Instead, 400 meter Weighted Run*
scaling athletes should Athlete will perform 21
pick a modification that reps (8+7+6=21) of Round 1 Run with two
offers an opportunity to Deadlift/Clean/Snatch then 25/15 lb plates
practice the muscle-up and Pull-Ups/Chest-to-Bar Pull- Round 2 Run with 45/35 lb
improve strength and skill. Ups/Bar Muscle-Ups; then bar
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If you’re currently nowhere 15 reps (6+5+4=15); then Round 3 Run with two
near a muscle-up, work on 9 reps (4+3+2=9). 25/15 lb plates
a pulling exercise and a Round 4 Run with 45/35 lb
pushing exercise. wodwell.com/wod/21-15-9- bar
Intermediate Option complex
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“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
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rest nine minutes before 50 Box Jumps (20 in) Wear a weight vest (20/14
performing the CrossFit 20 Double-Unders lb)
benchmark WOD, 25 Ring Dips
"Amanda." Score is the 20 Knees-to-Elbows Scaling Do the workout
total time taken to 30 Kettlebell Swings (2/1.5 without a weight vest.
complete both workouts, pood) Consider step-ups instead
including rest time. 30 Sit-Ups of box jumps, and/or
20 Dumbbell Hang Squat reduce the wall ball weight.
wodwell.com/wod/bad-ass-angel Cleans (35/25 lb)
25 Back Extensions wodwell.com/wod/axel
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wodwell.com/wod/bathgate-ptsd
“BERGERON “BIG OL’
BEEP TEST” CHIPPER”
EMOM for as Long as For Time 120 Chest-to-Bar
“BEAST MODE
Possible 7 Thrusters (75/55 Pull-Ups 24”
lb) 100 Wall Ball Shots (30/20 For Time (with a Partner)
7 Pull-Ups lb) 50 Walking Lunges
7 Burpees 80 Box Jump Overs (24/20 40 Pull-Ups
in) 100 Box Jumps (20 in)
Each minute on the minute 60 Deadlift (185/135 lb) 40 Double-Unders
(EMOM), starting at the top 40 Pistols 50 Ring Dips
of the minute, complete 20 calorie Assault Bike 40 Knees-to-Elbows
one round. Rest the 60 Kettlebell Swings (2/1.5
remainder of the minute. wodwell.com/wod/big-ol-chipper pood)
Score is total number of 60 Sit-Ups
rounds completed before 40 Dumbbell Hang Squat
becoming unable to “BLACKJACK Cleans (35/25 lb)
complete a round before (ASSAULT)” 50 Back Extensions
the start of the next 60 Wall Ball Shots (20/14
AMRAP in 21 minutes 21
minute. lb)
calorie Assault Air Bike
21 Kettlebell Swings (53/35 6 Rope Climbs (15 ft)
wodwell.com/wod/bergeron-
beep-test lb)
One partner works while
21 AbMat Sit-Ups
the other rests. Box jump
height is the same for men
“BEX” wodwell.com/wod/blackjack-
assault and women.
AMRAP in 35 minutes 50
Wall Ball Shots (20/14 lb) wodwell.com/wod/beast-mode-24
40 Box Jumps (24/20 in) “BOAT RACE”
30 Toes-to-Bars
3 Rounds for Time 500
20 Deadlifts (145/115 lb) “BEOWULF”
meter Row
800 meter Run For Time 1,000 meter Row
400 meter Run
800 meter Run
wodwell.com/wod/bex
Rest 3 minutes between 50 Ring Dips
rounds 100 Pull-Ups
150 Jumping Ball Slams
“BIG MAMA
Score is total time 800 meter Run
TABATA” (including rest) it takes to 1,000 meter Row
Four Tabatas in 16 minutes complete all three rounds.
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“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
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“BRUSSELS, Use one kettlebell. For the As written, the meters and
Thrusters hold the calories are the same for
NEVER FORGET”
kettlebell in a goblet men and women. If these
For Time (with a Partner) 1 position and finish with the numbers are large for
minute of Silence kettlebell and both arms some athletes, work with
overhead. Recommended them to find distances that
Then, 3 Rounds of: time cap: 30 minutes allow them to complete
22 Kettlebell Box Step-Ups this workout in 35 minutes
(2 x 20/12 kg) wodwell.com/wod/burptacular or less. If unable to
16 Strict Pull-Ups Schwinn Bike, complete a
32 Thrusters (50/35 kg) 90 Calorie Assault Bike. If
“CAPTAIN unable to run, the following
Then, MUSTACHE” workouts are options:
340 Burpees Option A: 2000 Meter Row
3 Rounds for Time 9
Deadlifts (185/125 lb) 120 Calorie Schwinn Bike
wodwell.com/wod/brussels-
12 Burpees 1000 Meter Row 60 Calorie
never-forget
15 Box Jump (24/20 in) Schwinn Bike Option B:
200 meter Run 2000 Meter Row 120
“BUBBA” Calorie Schwinn Bike 2000
Buy In: 50 Double Unders Meter Row
AMRAP in 20 minutes 6
Dumbbell Man Makers Buy Out: 1 Rope Climb (15
wodwell.com/wod/caitlin
(55/35 lb) ft)
7 Box Step Ups (55/35 lb)
After the clock starts,
athlete must perform 50
“CARLA”
Wear a weight vest (20/14
double-unders before 5 Rounds for Time (in a
lb)
moving on to the 3-rounds Team of 4) 400 meter Run
of burpees, box jumps and (together)
Use one pair of dumbbells
run. After the 3 rounds are 30 Dumbbell Deadlifts
throughout. Box step ups
complete, athlete moves (2x50/35 lb) (each)
should be performed while
directly to the rope climb. 30 Sit-Ups (each)
holding both dumbbells.
The clock stops when the
athlete touches the 15 foot This workout requires four
wodwell.com/wod/bubba
mark on the rope. team members to perform
the prescribed work
“CALVARIO” wodwell.com/wod/captain- together. If performing the
mustache workout with gym
Three AMRAPs in 24 equipment, use barbells
minutes AMRAP in 6 and other available
minutes: equipment. But this
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18 Strict Pull-Ups Complete 3 calories the Athlete may put the bar
first minute for round one, down between complexes.
Then, 2 Rounds of: then rest until 1:00. At the 5:00 mark and every
450 meter Run Complete 6 calories in one 5 minutes after, stop to
3 Squat Cleans (155/115 minute for round two, 9 perform 20 double-unders
lb) calories for round three, before resuming the
18 Pull-Ups and so on. workout. Scaling 5 Rounds
26 Dumbbell Snatch
Then, 2 Rounds of: wodwell.com/wod/death-by- (Teens 35/20 lb, Pre-Teens
450 meter Run assault 20/10 lb, Kids 10/5 lb) 11
3 Push Jerks (155/115 lb) calorie Row 5 Barbell
18 Chest-to-Bar Pull-Ups Complex (Teens 65/45 lb,
“DEATH WISH Pre-Teens 45/25 lb, Kids
Time Cap: 40 minutes III” 25/15 lb)
3 Rounds for Time 3
wodwell.com/wod/dear-thiago Thrusters (185/135 lb) wodwell.com/wod/clayton
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400 meter Run at start and the first card from the deck
“FAT EDDIE” after each 40-rep to determine what exercise
For Time 20 Back Squats movement to do and how many reps.
(225 lb) Card value = number of
50 meter Prowler Sprint Total run distance is 3.5 reps (face cards = 10, Aces
(180 lb) miles = 11). Score is time to
20 Deadlifts (315 lb) complete the work dictated
50 meter Prowler Sprint wodwell.com/wod/fatal-40 by all 54 cards. To
(180 lb) minimize transition and
20 Overhead Presses (135 rest you may pick all cards
lb) “FIGHT GONE in advance to determine
50 meter Prowler Sprint BAD” the whole workout or have
(180 lb) 3 Rounds For Total Reps in someone else choose the
17 minutes 1 minute Wall cards one-at-a-time before
wodwell.com/wod/fat-eddie
Balls (20/14 lb) you're ready for the next
1 minute Sumo Deadlift movement. The
High-Pulls (75/55 lb) movements in this
“FIGHT CLUB” 1 minute Box Jumps (20 in) example are from CrossFit
3 Rounds, for Reps, in 17 1 minute Push Press (75/55 Intensify but any five
minutes 1:00 Thrusters lb) movements may be used.
(95/65 lb) 1 minute Row (calories) Select five movements that
1:00 Power Cleans (95/65 1 minute Rest correspond to each of the
lb) four suits (Clubs,
1:00 Box Jump-Overs Perform 1 minute of work Diamonds, Hearts, Spades)
(24/20 in) at each of the 5 stations. plus Jokers in a standard
1:00 Pull-Ups Move immediately to the 52-card deck of playing
1:00 Assault Bike Cals next station after 1 minute. cards. Jokers are typically a
The clock does not reset or longer movement or
Rest 1:00 Between Rounds stop between exercises. higher-rep movement. If
One-minute break is you don't have a deck of
wodwell.com/wod/fight-club allowed before repeating cards handy check out the
each round. One point is 'Deck of Cards' app (iOS)'.
given for each rep, except
“FIO” on the rower where each wodwell.com/wod/deck-of-death
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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
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wodwell.com/wod/maddie 35 Burpees
“MARATHON 35 Hang Power Cleans
MONDAY” (115/75 lb)
5 Rounds for Time 4 Squat
“MANCHESTER” 35 Push Press (115/75 lb)
Clean-and-Jerks (185/135 AMRAP in 22 minutes 22 35 Kettlebell Swings (53/35
lb) Power Cleans (60/40 kg) lb)
15 Chest-to-Bar Pull-ups 5 Burpee Muscle-Ups 35 Sit-Ups
13 Burpee Lateral Jumps 17 Box Jump Overs (24/20 35 Pull-Ups
in)
200 meter Run wodwell.com/wod/karen-johnny
Then:
800 meter Run
wodwell.com/wod/manchester
For the burpee lateral “KIANA”
jumps, start with the body 4 Rounds for Time 2 Squat
and both feet on one side “MARIE” Cleans (185/125 lb)
of your barbell. Complete AMRAP in 17 minutes 26 15 Push-Ups
the burpee by jumping Air Squats 99 Double-Unders
laterally with both feet 7 Sumo Deadlifts (80/55 12 Sit-Ups
taking off and landing kg) 23 Deadlifts (185/125 lb)
together on the other side 17 Burpees Over the Bar 13 Box Jumps
of the barbell.
wodwell.com/wod/marie wodwell.com/wod/kiana
wodwell.com/wod/marathon-
monday
“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
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wodwell.com/wod/kortz
“MATHEUS” “MATIAS”
Two 15-minute AMRAPs in For Time 2 Rounds of:
30 minutes AMRAP from 25 Burpee Box Jump Overs “LAST ASCENT”
00:00-15:00 (24/20 in) 5-10-15 Rounds for Time
5 Snatches (115/85 lb) 7 Clean-and-Jerks (61/43 Back Squats (225/155 lb)
11 Wall Balls (20/16 lb) kg) Box Jumps (20/24 in)
14 Push-Ups 19 Handstand Push-Ups
94 Double-Unders wodwell.com/wod/last-ascent
AMRAP from 15:00-30:00
7 Muscle-Ups 5 minute Rest
12 Burpees “LEPRECHAUN”
16 Double-Unders Then, 2 Rounds of: 3 Rounds for Time 17 Push
28 Alternating Dumbbell Presses (95/65 lb)
With a running clock Snatches (22.5/15 kg) 20 Bar-Facing Burpees
perform as many 12 Squat Cleans (61/43 kg) 16 Power Snatches (95/65
repetitions as possible 20 Toes-to-Bars lb)
(AMRAP) of the first 15- 18 Wall Ball Shots (15/10 400 meter Run
minute portion of the kg) (backwards)
workout. At 15:00 move on
to the second 15-minute wodwell.com/wod/matias wodwell.com/wod/leprechaun
AMRAP. Do not rest
between AMRAPs.
“MEGAN” “LINCHPIN TEST
wodwell.com/wod/matheus
21-15-9 Rounds for Time 10”
Burpees
5 Rounds for Time 15 Wall
Kettlebell Swings (1.5/1
“MCFLURRY” pood)
Balls (20/14 lb)
15 Power Cleans (95/65 lb)
For Time 400 meter Run Double-Unders
21 Cleans (185/135 lb)
wodwell.com/wod/linchpin-test-
21 Pull-Ups wodwell.com/wod/megan 10
400 meter Run
15 Dumbbell Thrusters
(50/35 lb) “MICHELLE” “LINCHPIN TEST
15 Pull-Ups For Time Tabata Back 2”
400 meter Run Squats (95/65 lb)
9 Cleans (185/135 lb) 3 Rounds for Time 5
9 Pull-Ups Muscle-Ups
Continue until 100 Back
400 meter Run 10 Squat Cleans (135/95
Squats are completed
lb)
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with the clock still running. shoulders are behind the 400 meter Run
Then start the second bar and the bar is then 26 Air Squats
couplet 10 minutes after returned to the floor and 400 meter Run
you finished the first. Back hands released from the 26 Box Jumps (24/20 in)
squats are from the bar when the bumpers
ground. touch the floor. Understanding that this is
a longer workout, the
wodwell.com/wod/noah-wood wodwell.com/wod/moves-like- movements performed are
jagger ones that can be quickly
warmed up and taught.
“OH NO CURTIS With 3 miles of running on
P” “NAPALM” top of the other
2 Rounds for Time 10 Bar movements, we are
For Time 100 Curtis P's
Muscle-Ups allotting for 45 minutes for
(105/70 lb)
20 Bar Facing Burpees the workout. We run one
30 Deadlifts (225/155 lb) class in the morning, as
One "Curtis P" complex is
40 Wall Ball Shots (30/20 the road close for the
comprised of one Power
lb) marathon, but one way to
Clean, one Lunge (each
limit the amount of set-up
leg), and one Push Press.
wodwell.com/wod/napalm necessary at each of your
wodwell.com/wod/oh-curtis-p
classes is to have
equipment set up in
“NAUTICAL advance. If space allows,
“OPERATION NANCY” organize stations for each
movement with a variety
OVERLORD” 5 Rounds for Time 400
of kettlebell weights,
meter Row
For Time 200 meter Plate barbell weights, and box
15 Overhead Squats (95/65
Run (45/35 lb) heights. In a atypical
lb)
100 Plate Box Step Ups scenario, we will touch on
(45/35 lb, 24/20 in) brief teaching points
wodwell.com/wod/nautical-nancy
during the group warmup
200 meter Dumbbell to streamline the hour. If
Farmer Carry (50/40 lb) you would like more time
“NONA”
40 Dumbbell Hang Cleans to prep athletes, a couple
(50/40 lb) For Time Buy-In:
options would be to cut the
500 meter Row
workout to one round or
200 meter Plate Run make it an AMRAP 35.
(45/35 lb) Then, 30-20-10 reps of:
40 Plate Burpees (45/35 lb) Hang Power Cleans (95/65 wodwell.com/wod/marathon
lb)
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One "Bear Complex" intervals (each comprised 59 Wall Ball Shots (20/14
consists of 1 Power Clean, of eight rounds of 20 lb)
1 Front Squat, 1 Push seconds of work followed
Press, 1 Back Squat, 1 by 10 seconds of rest), Then, 3 Rounds of:
Push Press. each followed by 1 minute 12 Squat Cleans (135/95
of rest. Tabata score for lb)
wodwell.com/wod/polar-bear- each movement is the 18 Pull-Ups
swear lowest number of reps 23 Box Jumps
performed in any of the
eight intervals (for the row 1 Clean or Snatch
“PR FOR PAT” 1 calorie = 1 rep). Total (challenging weight)
AMRAP in 20 minutes 6 score is the sum of all 8 100 meter Fireman's Carry
Power Cleans (185/135 lb) Tabata scores.
12 Burpees wodwell.com/wod/nasiriyah
14 Toes-to-Bars wodwell.com/wod/painstorm-xxvi
50 foot Handstand Walk
“NEVER
wodwell.com/wod/pr-for-pat “PEARL FORGET”
HARBOR 3 Rounds For Time 100
12.7.41” meter Sandbag Carry
“PUCCIO”
For Time 12 Ring Dips (135/90 lb)
For Time 1000 meter Row 9 Handstand Push-Ups
7 Power Cleans (165/105
30 Power Cleans (135/95 11 Overhead Squats
lb)
lb) (115/75 lb)
41 Double-Unders
30 Back Squats (135/95 lb)
12 Ring Dips
1 mile Run wodwell.com/wod/never-forget
7 Back Squats (165/105 lb)
wodwell.com/wod/puccio
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads
“OGAR”
(165/105 lb) AMRAP in 14 minutes 3
“QUARTER
41 Double-Unders Snatches (135/95 lb)
GONE BAD” 1 Muscle-Up
5 Rounds For Total Reps in wodwell.com/wod/pearl-harbor- 12 Wall Balls (20/14 lb)
18 minutes 15 seconds 12-7-41
Thrusters (135/95 lb) wodwell.com/wod/ogar
45 seconds Rest
15 seconds Weighted Pull- “POPEYE”
Up (50/30 lb) AMRAP in 20 minutes 5 “ONE BAR,
45 seconds Rest Chest-to-Bar Pull-Ups
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wodwell.com/wod/quarter-gone-
10:00-14:00
bad
Max 10 meter Shuttle Runs “OPTIMUS
PRIME”
Rest 4 minutes
“RILEY AMRAP in 7 minutes Wall
KATHERYN” Ball Shots (20/14 lb)
18:00-22:00
AMRAP in 14 minutes 2 80 Max Power Cleans
5 Deadlifts (225/155 lb) at
ft Shuttle Sprints (out and (155/105 lb)
the top of each minute
back)
11 Kettlebell Swings (53/35 Rest 3 minutes Workout starts with wall
lb) ball shots. At the top of
3 Power Cleans (185/135 25:00-27:00 each minute, starting at
lb) Max Wall Ball Shots (20/14 1:00, complete 5 deadlifts,
9 Dumbbell Shoulder-to- lb) then resume wall ball
Overheads (2 x 35/20 lb) shots. The total score will
30 Air Squats Rest 2 minutes be the number of wall ball
shots completed and
wodwell.com/wod/riley-katheryn 29:00-30:00 deadlifts completed.
Max Unbroken Pull-Ups
(single attempt) wodwell.com/wod/optimus-prime
“ROUSE 410”
For Time 100 Deadlifts With a running clock
(135/95 lb) complete the first AMRAP. “PAINSTORM
100 Power Cleans (115/85 After each AMRAP, rest the
lb) same amount of time
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of: 30 Burpees
“SANGRE 1.4” Deadlifts (225/155 lb) 30 Snatches (Left Hand)
Four AMRAPs in 36 minutes Over-the-Bar Burpees 30 Burpees
AMRAP in 4 minutes: 30 Snatches (Right Hand)
Burpees Then, 55 Double-Unders 30 Burpees
30 Man Makers
2 minutes Rest wodwell.com/wod/rip-it-for-rup
Use the same pair of
Then, AMRAP in 6 minutes: dumbbells throughout.
Alternating Kneeling “ROYAL Originally the WOD was
Presses (2 x 16/12 kg) MARINES designed as "choose your
own weight." If you're
BIRTHDAY”
2 minutes Rest looking for an Rx weight
AMRAP in 25 minutes 1 consider 55/35 lb.
Rope Climb (4.5 meters)
Then, AMRAP in 16
6 Pull-Ups wodwell.com/wod/painstorm-xxi
minutes:
6 Front Squats (60/40 kg)
4 Gorilla Cleans (2 x 16/12
4 Shoulder-to-Overheads
kg)
4 Front Squats (2 x 16/12
(60/40 kg) “PANIC
kg) BREATHING”
wodwell.com/wod/royal-marines-
4 Clean-and-Jerks (2 x birthday For Time (with a Partner)
16/12 kg) 500-400-300-200-100
meter Row (x2)
2 minutes Rest “SAGE AT 20” Partner Kettlebell Rack
AMRAP in 20 minutes 20 Hold (24/16 kg)
Then, AMRAP in 4 minutes:
Thrusters (135/95 lb)
Burpees 5 Burpee penalty for each
20 Pull-ups
20 Burpees drop of kettlebells
* If athlete breaks during a
round, perform 10 Push- With a running clock rows
wodwell.com/wod/sage-20
Ups will be performed
alternating between
With a running clock teammates, as time trials
“SATAN’S
perform all four AMRAPs. for each distance: 500/500,
Athlete must perform at WHISKERS”
400/400, 300/300,
least the same number of 3 Rounds for Time 10 200/200, 100/100. Every
burpees in the last AMRAP Chest-to-Bar Pull-Ups row is to be performed at
as in the first. Otherwise 10 Front Squats (165/115 maximum intensity while
penalty is 4x the difference lb) the other partner "rests"
(for example: 50 burpees 10 Burpees with two kettlebells in rack
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in the first AMRAP, but only Front squats are taken position. The "resting"
45 burpees in the last from the ground. partner will rack the bells
AMRAP; penalty is 4x5 = at the beginning of their
20 extra burpees). In the wodwell.com/wod/satans- partner’s row and will
third AMRAP, penalty for whiskers unrack them at the end of
breaking at any time the row. Unracking of
during the cleans, front kettlebells before the end
squats and clean-and-jerks “SCOTTY” of the row results in a 5
is 10 push-ups. Penalty AMRAP in 11 minutes 5 synchronized burpee
reps do not count toward Deadlifts (315/205 lb) penalty for every offense,
the total score. 18 Wall Ball Shots (20/14 to be paid at the end of the
lb) workout.
wodwell.com/wod/sangre-1-4 17 Bar Over Burpees
wodwell.com/wod/panic-
wodwell.com/wod/scotty breathing
“SCHLITZ”
4 Rounds for Time 400
“SEVEN DEADLY “PILCHUCK”
meter Run
4 Muscle-Ups SINS” 6 Rounds For Time 10
40 Double-Unders For Time 10 Chest-to-Bar Front Squats (225/155 lb)
Pull-Ups 24 Kettlebell Swings (2/1.5
wodwell.com/wod/schlitz 20 Toes-to-Bars pood)
30 Deadlifts (185/135 lb) 14 Burpee Box Jump Overs
100 Double-Unders (24/20 in)
“SERENE” 30 Box Jumps (24/20 in)
wodwell.com/wod/pilchuck
For Time 1,000 meter Row 20 Burpees
10 Cleans (185/135 lb)
Then 4 Rounds of:
“POWER UP 4
8 Front Squats (185/135 lb) wodwell.com/wod/seven-deadly-
4 Shoulder-to-Overhead sins MITO”
(185/135 lb) AMRAP in 20 minutes 20
15 Pull-Ups Wall Ball Shots (9/6 kg)
“SNANCY” 20 Shoulder-to-Overhead
Then: 5 Rounds for Time 3 Squat (60/40 kg)
43 Burpees Snatches (100/75 lb) 20 Kettlebell Swings (32/24
1 mile Run 15 Overhead Squats kg)
(100/75 lb) 20 Hand-Release Push-Ups
wodwell.com/wod/serene 400 meter Run 20 Sit-Ups
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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
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wodwell.com/wod/the-wirtz wodwell.com/wod/the-540
“THE GRINCH”
3 Rounds For Time 1
Snatch Balance (315/205
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wodwell.com/wod/three-wise- completed.
“THINK PINK”
men
AMRAP in 9 minutes From
wodwell.com/wod/the-chief-is-
0:00-3:00, perform: dead
Clean-and-Jerks (135/95 lb) “TOO MUCH
B/S”
Then, from 3:00-6:00, “THE DUDE”
perform: 20-18-16-14-12-10-8-6-4-2
Reps For Time of: Burpees 3 Rounds for Time 200
Bar Facing Burpees
Kettlebell Swings (24/16 meter Bucket Carry (70/45
kg) lb)
Lastly, from 6:00-9:00,
12 Burpees
perform:
wodwell.com/wod/too-much-bs 58 Air Squats
Front Squats (135/95 lb)
800 meter Run
Scaling: 3 minutes: Clean
and Jerks 95/65 3 minutes
“TUNNEL OF Cash-Out:
LOVE + ROSES 1 Pull-Up
Bar Facing Burpees 3
minutes: Front Squats ARE RED” The bucket carry (demo) is
95/65 The creator of the Two Parts (with a Partner) an obstacle course style
workout also provided an (A) "Tunnel of Love," For challenge in which a
advanced Rx+ ("Sport") Time: weighted bucket is carried
version: 3 minutes: Clean 1000 meter Row (Partner 2 in front of the body for
and Jerks 185/125 3 Jumps Rope*) distance. If you don't have
minutes: Bar Facing *Switch every 500 meters; a bucket use a d-ball or
Burpees 3 minutes: Front For each jump rope break other odd object.
Squats 185/125 both partners rest 15
seconds (mandatory) wodwell.com/wod/the-dude
wodwell.com/wod/think-pink
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30 Thrusters (135/95 lb) 9 Power Cleans (135/195 complete their rep and
10 Muscle-Ups lb) then start their 4 burpees.
100 meter Run (together)
wodwell.com/wod/van-damme wodwell.com/wod/top-gun
Buy-Out:
2006 meter Row
“VICTORIA” “TWINS”
5 Rounds for Time 10 Time Cap: 60 minutes For Time 2 Rounds of:
Thrusters (95/65 lb) 750 meter Row
14 Box Jumps (24/20 in) Partition the work between 20 Handstand Push-ups
12 Sumo-Deadlift High- partners as needed. One
Pulls (95/65 lb) "Bear Complex" consists Then, 2 Rounds of:
12 Burpees of: 1 Power Clean 1 Front 20 Thrusters (115/75 lb)
27 Kettlebell Swings (1.5/1 Squat 1 Push Press 1 Back 20 L-Pull-ups
pood) Squat 1 Push Press
Scaling: Reduce loads Complete two rounds of
wodwell.com/wod/victoria and/or add a third team each couplet for time.
member to reduce
repetitions and increase wodwell.com/wod/twins
“WADE rest.
(DEBRUIN)”
wodwell.com/wod/victoria- “UP & OVER”
5 Rounds For Time 11 One- martens
Arm Dumbbell Power 5 Rounds for Time 15
Snatches (50/35 lb) Deadlifts (155/105 lb)
10 Bar-Over Burpees
12 One-Arm Dumbbell “WEIGHTS FOR
Thrusters (50/35 lb) 5 Power Cleans (155/105
WARRIORS” lb)
11 Weighted Pull-Ups
For Time 3 mile Run
(50/35 lb dumbbell)
50 Burpee Pull-Ups wodwell.com/wod/up-over
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wodwell.com/wod/assault-on-fran wodwell.com/wod/valentines-
JUMP, WALK”
day-rec-center
5 Rounds for Time 5-4-3-2-
1 Rope Climbs “WZA
50 Double-Unders
MONKEYING “VEGAS
50 ft Handstand Walk STRONG”
(4x12.5 ft unbroken AROUND”
segments) AMRAP (with a Partner) in
For Time Monkey Bar
17 minutes 10 Ground-to-
Traverse (18 ft)
After each set of rope Overheads (135/95 lb)
30 Toes-to-Bar
climbs athlete must 1x200 meter Partner Carry
150 meter Sandbag Carry
complete the 50 double- 58 Burpees Over Partner
(180/120 lb)
unders and 50 ft Monkey Bar Traverse (18
handstand walk. If athlete Break up the work between
ft)
comes down from the partners as needed.
20 Toes-to-Bar
handstand walk before 150 meter Sandbag Carry wodwell.com/wod/vegas-strong
finishing the 50 ft distance, (180/120 lb)
athlete must return to the Monkey Bar Traverse (18
nearest 12.5 ft segment ft) “VOLKSWAGEN”
marker (or the beginning if 10 Toes-to-Bar
no segment has been 21-15-9 Reps, For Time
150 meter Sandbag Carry
completed yet). Bench Press (bodyweight)
(180/120 lb)
Pull-Ups
wodwell.com/wod/climb-jump- wodwell.com/wod/monkeying-
walk around wodwell.com/wod/volkswagen
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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
wodwell.com/wod/willem-vw
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wodwell.com/wod/beauty-the-
beast
“WZA TRI”
For Time Swim
Stand Up Paddleboard
Run
wodwell.com/wod/the-wza-tri
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“ZEEBRUGGE
100”
For Time "Bamford"
2,270 meter Run
100 Burpees
100 Reverse Crunches
100 Air Squats
100 Push-Ups
2,270 meter Run
"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
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the athlete must be square score will be the number of in contact with the wall.
and head forward to the reps completed. Once this position is
box. NO lateral burpees established, the athlete
allowed. The athlete's wodwell.com/wod/agoq-18-2 may lower their body down
chest and thighs must to bring their head in
touch the ground on the contact with the ground.
bottom of the burpee. The “AMANDA .45” From here, the athlete may
athlete may jump or step 13-11-9-7-5 Reps for Time use any style of handstand
onto the box and off the Muscle-Ups push-up, including kipping
box. Whether jumping or Squat Snatches (135/95 lb) or strict, to press and finish
stepping, BOTH feet must with their body vertically
make contact with the top Time cap: 13 minutes for aligned, arms and
of the box at the same males, 15 minutes for shoulders locked out, and
time. Coming off the box, females feet in contact with the
the athlete must turn wall. Each rep must have
around and be face Athletes will complete 13 the athlete’s head make
forward on to the box to muscle-ups then 13 squat contact with the floor, and
perform their next burpee. snatches, then 11 of each, finish in this extended
Overhead Squat: The 9 of each, 7 of each, and 5 position. If at any point in
barbell may be pre-loaded of each before moving to time an athlete kicks off
to a start weight. The the finish line. the wall, they must first
athlete has to load their establish the locked out
own bar. No pit crews or wodwell.com/wod/amanda-45 finish position, with body
assistance is allowed. The vertically aligned before
barbell must start on the lowering down to begin
ground. The athlete may “CHAMPION repetitions. If over the
then lift the bar from the TEST” course of a repetition, the
ground and get it to an EOMOM in 23 minutes 1 athlete’s hands leave the
overhead position in any minute Max Deadlifts marked box, that rep shall
variation detailed above. (155/100 lb) not count. However, if the
As long as they are locked 1 minute Rest athlete is resting with their
out with hips and knees at 1 minute Max Box Jump head on the floor, they
full extension before Overs (30/24") may adjust their hands
starting each rep. 1 minute Rest (which may have them
However, you may squat 1 minute Max Hang Power come out of the box,) but
snatch the first rep if you Cleans (155/100 lb) must return them to the
wish. For the 3RM squat to 1 minute Rest box before attempting to
count, the hip crease must 1 minute Max Muscle-Ups complete another
be below the knee at the 1 minute Rest repetition. If head
bottom of each squat, and cushioning is used, please
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the athlete must stand up 1 minute Max Thrusters ensure the head is still
to full extension of the hips (155/100 lb) level with the hands, or
and knees. You must show 1 minute Rest your score will not count
control before lowering the 1 minute Max calorie Row Toes To Bar: The toe to
barbell down. At the end of 1 minute Rest bar requires an athlete
part B, you must declare start each set at a dead
the weight you successfully Repeat for 2 Rounds hang from a pull-up bar,
lifted and show the camera with shoulders, arms, hips,
the barbell and weight. Following an "every other and legs at full extension.
minute, on the minute" Each repetition consists of
wodwell.com/wod/acc-19-2- (EOMOM) interval scheme, an athlete bringing both
qualifier perform max reps of the feet behind the
first movement in one perpendicular vertical
minute, then rest one plane created by the pull-
“AENEAS” minute, then max reps of up bar, and finishes with
For Time 5/4 Peg Board the second movement in both feet simultaneously in
Ascents one minute, followed by contact with the pull-up
40 Thrusters (85/55 lb) another minute of rest, etc. bar, between the athlete’s
33 feet Yoke Carry Repeat a second time - for hands. Wall Ball
(425/345 lb) a total of 23 minutes. Shots: For the wall-ball,
33 feet Yoke Carry Score is total reps the athlete must start with
(565/405 lb) completed. the ball at a dead stop on
33 feet Yoke Carry the ground. The athlete
(665/445 lb) wodwell.com/wod/champion-test may then pick up the ball
and stand tall before
Time Cap: 8 minutes beginning a set, or squat
“CORE clean the ball, before
Athletes will complete the COUPLET” beginning their first
pegboard ascents and 40 repetition of any set. An
3 Rounds for Time 30
thrusters before moving to athlete may not start in a
Medicine Ball GHD Sit-Ups
the yoke. They then will squat, pick up the ball from
(20/14 lb)
carry the yoke across the this position, and toss the
10 Sandbag Cleans
floor, stopping twice to add ball to the target. A
(150/100 lb)
weight, then crossing the repetition consists of an
finish line. The workout shown above athlete holding the ball in
was the version performed the “front rack,” and
wodwell.com/wod/aeneas performing a full squat,
by 16-17 and 35-49 age
divisions (the workout was hip-crease passing below
not performed by the top of the knee, and
individual athletes in the when vertically extending
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plates on the barbell deadlift load. The second (per movement standards)
during this workout, or score is the number of and create deficit for the
multiple barbells may be burpees. handstand push-ups.
used. Perform 10 deadlifts, 20
wodwell.com/wod/dxb-16-1- handstand push-ups, then
wodwell.com/wod/agoq-17-2 qualifier to a second barbell for 30
front squats. Once the 30
front squats are
“AGOQ 18.1” “DXB 17.1 completed, move back to
For Time 4 Thrusters QUALIFIER” the deadlift bar to begin
(135/95 lb) AMRAP in 15 minutes Part the second round.
1 Rope Climb (15 ft) A
8 Thrusters (135/95 lb) From 0:00-8:00, AMRAP of: wodwell.com/wod/agoq-17-4
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workout. The athlete’s barbell into the front rack wall-ball shots. After 50
score will be the time it position, in contact with shots are complete, the
takes to complete all 30 your shoulders and finish athlete will pick up a jump
repetitions. Time will be with the weight overhead, rope and perform 100
recorded in full seconds. in control, with feet in line double-unders. The athlete
Do not round up. If the laterally, and knees, hips, will then perform a 50-ft.
athlete finishes in 6:32.7, shoulders, and elbows fully handstand walk, then
his or her score is 6:32. extended. The bar must another 100 double-
There is a 10-minute time make contact with your unders. Next, the athlete
cap. If the athlete does not shoulders at the beginning will row 50 calories,
finish all 30 reps before the of each repetition. A followed by another 100
time cap, his or her score shoulder press, push press, double-unders. Finally, the
will be the number of reps push jerk or split jerk may athlete will walk another
completed. be used, as long as the bar 50 feet on his or her hands
finishes directly over the and complete 100 more
wodwell.com/wod/agoq-18-1 body with the feet in line. double-unders to finish the
Bar Facing round. He or she will then
Burpees: Each burpee move back to the medicine
“AGOQ 18.4” must be performed ball and begin the next
AMRAP in 5 minutes 9 perpendicular to and facing round. The athlete’s score
Handstand Push-Ups the barbell. Your head will be the total number of
6 Burpees cannot be over the barbell. repetitions completed
3 Snatches (165/115 lb) The chest and thighs touch within the 20-minute time
the ground at the bottom. cap. Each 5-foot section on
Prior to starting this You must jump over the the handstand walk will
workout, the athlete will barbell from both feet and count as 1 rep, and every
need to mark a foot line on land on both feet. One- calorie completed on the
the wall for the handstand footed jumping or stepping row will be equal to 1 rep.
push-ups (details in over is not permitted. The
Movement Standards next repetition will then wodwell.com/wod/agoq-18-3
section). This workout begin on the opposite side
begins with the athlete facing the barbell. Part B
standing tall. After the call Overhead Squat: The “BICOUPLET 1”
of “3, 2, 1 … go,” the barbell starts on the rack. 21-15-9 Reps for Time
athlete will kick up against While holding the barbell Snatches (85/55 lb)
the wall and perform 9 overhead with your arms Chest-to-Bar Pull-Ups
handstand push-ups, then fully extended, squat until
6 bar-facing burpees, then your hip crease is below Time Cap: 6 minutes
3 snatches. He or she will the top of your knee. Finish
then move back to the with your knees and hips This event will begin just
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handstand push-up and fully extended and arms after completing "Bicouplet
begin the next round. The locked out, holding the 2." Athletes will move
athlete’s score will be the barbell overhead. The only through stations of each
total number of repetitions weight allowed on the exercise. The event is
completed within the 5- barbell at the start of the complete when the athlete
minute time cap. 8:00 minutes, is 50/35Kg finishes the last rep of the
or 110/77Lbs from part A. kettlebell deadlift and
wodwell.com/wod/agoq-18-4 Any additional weight may crosses the finish line.
not be loaded prior to the
8:00 minutes and only one wodwell.com/wod/bicouplet-1
“BICOUPLET 2” barbell is allowed for this
12-9-6 Reps for Time workout. You must load
Snatches (135/85 lb) your own barbell without “CHAOS”
Bar Muscle-Ups help. The athlete is For Time 35/30 calorie
required to round up when SkiErg
Time Cap: 6 minutes converting from Kg to Lbs 30/25 Burpees to Bar
45/40 Single-Arm Dumbbell
Athletes will move through wodwell.com/wod/dxb-17-1- Overhead Squats (50/35
stations of each exercise. qualifier
lb)
The event is complete 40/45 Pistols
when the athlete finishes 25 Box Jump-Overs (42/36
the last rep of the bar “DXB 18.1
in)
muscle-ups and crosses QUALIFIER” 110 ft Tumbler Pull
the finish line. Athletes will For Time Part A (400/300 lb)
have a brief rest before From 0:00-10:00, perform:
resetting and 60 Double-Unders Time Cap: 12 minutes
beginning Bicouplet 1. 10 Thrusters (110/80 lb)
60 Double-Unders The athletes will not know
wodwell.com/wod/bicouplet-2 20 Thrusters (110/80 lb) the movements or reps at
60 Double-Unders the start of the event. They
30 Thrusters (110/80 lb) will be informed of the
“CLEAN-AND- exercises and reps
JERK SPEED Rest until 10:00 required as they progress
LADDER” through each station.
Part B
For Time 3 rounds of wodwell.com/wod/chaos
Then, from 10:00-20:00,
Heavy Clean-and-Jerk
perform 5 Rounds of:
Ladders
30 Double-Unders
15 Chest-to-Bar Pull-Ups
Round 1:
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1607 BENCHMARK
WODS
April 17, 2019
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1607 BENCHMARK
WODS
April 17, 2019
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1607 BENCHMARK
WODS
April 17, 2019
30 single-unders 3 squat you to finish the work after has two scores: 1) First
snatches 30 single- the 10:00 mark (i.e.: if you Score: Row Completion
unders 2 squat snatches finish at 17:00, your score Time 2) Second Score:
Men: 65 lb. Women: 45 for part 3 is 7:00). Longest Unassisted
lb. Handstand Hold
wodwell.com/wod/ecc-qualifiers-
wodwell.com/wod/doubles-oly 15-1 wodwell.com/wod/dxb-16-2-
qualifier
page 95 of 310
1607 BENCHMARK
WODS
April 17, 2019
in contact with the bar at deadlifts, 5 handstand of a dip to lockout over the
the same time, inside the push-ups and 8 kettlebell bar. Only the hands, and
hands. The arms and hips deadlifts, then 8 handstand no other part of the arm
must be fully extended at push-ups and 13 kettlebell may touch the pull-up bar
the bottom and the feet deadlifts, before picking up to assist the athlete in
must be brought back their 2 35-lb. kettlebells for completing the rep.
behind the bar and behind the lunges. Assault Bike: This is
the body. Wall Ball required. No
Shots: The medicine ball wodwell.com/wod/fibonacci-final exceptions. Ride for 40
must be taken from the calories (30 for women). All
bottom of a squat, hip calories must be
crease below the knee, and “FICT 16.3 completed before the
thrown to hit the specified QUALIFIER” athlete steps off the bike
height (10 feet/ 9 feet). AMRAP in 10 minutes Part and continues with the bar
The ball must make A muscle-ups. Remember to
contact at or above target. From 0:00-7:00, AMRAP of: record the bike display
If the ball hits the below 3 Overhead Squats (70/45 before and once the
the target it is a no rep. kg) workout is complete,
The rep is counted when 3 Lateral Burpees clearly showing 40/30
the ball makes contact 30 Double-Unders calories.
with the target. If the ball 6 Overhead Squats (70/45
is dropped, it must come to kg)
wodwell.com/wod/dxb-17-2-
a full stop on the ground qualifier
6 Lateral Burpees
before the athlete may 30 Double-Unders
pick it up for the next rep.
Box Jump Over: Each rep “DXB 18.2
If you complete the round
begins with a two-footed QUALIFIER”
of 6, complete a round of
jump. One foot jumps and 9, then go on to 12, etc. Part A
step-ups are not permitted. 4 Rounds for Time
The athlete must land on Part B 8 meter Front Rack Lunges
top before jumping off the From 7:00-10:00, AMRAP (110/80 lb)
other side. The athlete of: 8 Bar Facing Burpees
may not use their hand. Muscle-Ups 8 meter Front Rack Lunges
Equipment: When using (110/80 lb)
wallballs in Kilos instead of wodwell.com/wod/fict-16-3- 8 Bar Facing Burpees
Lbs the men are required qualifier 8 Bar Muscle-Ups
to use a minimum of 9Kg
and 6Kg for women. Part B
After 4 rounds, find max
wodwell.com/wod/dxb-16-3- weight of the following
page 96 of 310
1607 BENCHMARK
WODS
April 17, 2019
qualifier complex:
“FICT 17.3
1 Hang Clean + 2 Front
QUALIFIER”
Squats (3 successful
“DXB 17.3 AMRAP in 9 minutes Part A unbroken reps)
QUALIFIER” From 0:00-5:00, AMRAP of:
Clean-and-Jerks (90/55 kg) Time Cap: 15 minutes
Part A
From 00:00-08:00,
Part B This workout has two
complete:
From 5:00-9:00, AMRAP of: different scores; Part A and
50 Box Jump Overs (24/20
Burpee Ring Muscle-Ups Part B. There will be a
in)
running clock and the
50 Toes-To-Bars wodwell.com/wod/fict-17-3- athlete will complete the 4
50 Double Kettlebell qualifier
rounds of Part A as quickly
Snatches (24/16 kg)
as possible before moving
to Part B of the workout. At
Part B “FICT 18.3
the call of “3, 2, 1 … go,”
From 08:00-16:00, QUALIFIER” the athlete will pick up the
complete:
For Time From 0:00-6:00, bar from the ground and
50 Double Kettlebell
perform 2 Rounds of: lunge forward 8 meters.
Snatches (24/16 kg)
10 Chest-to-Bar Pull-Ups Once the athlete reaches
50 Toes-To-Bars
10 Overhead Squats (40/25 the 8m mark, the athlete
50 Box Jump Overs (24/20
kg) then will perform 8 bar
in)
facing burpees. Once the 8
Athletes may not begin Then, directly into 2 burpees are completed,
Part B before the 08:00 Rounds of: the athlete will then lunge
minute mark. Movement 8 Chest-to-Bar Pull-Ups back for 8 meters until
Standards Box Jump 8 Overhead Squats (60/40 reaching the initial starting
Overs: Start standing with kg) point and perform another
two feet on the floor. Jump set of 8 bar facing burpees
onto the top of a box of the From 6:00-9:00, perform 2 followed by 8 bar muscle-
specified height. Jump or Rounds of: ups. Once the 4 rounds are
step down onto the 6 Chest-to-Bar Pull-Ups complete, the athlete will
opposite side of the 6 Overhead Squats (80/55 begin Part B. For the
box. Both feet must touch kg) remainder of the time, the
the top of the box at the athlete must successfully
same time in order for the From 9:00-12:00, perform complete 1 hang clean and
rep to count, but you do 2 Rounds of: 2 front squats unbroken. If
not need to stand up 4 Bar Muscle-Ups all the requirements are
completely while on top of 4 Squat Snatches (90/60 not met during the allowed
the box. You may face any kg) time the rep will not count.
page 97 of 310
1607 BENCHMARK
WODS
April 17, 2019
direction while jumping on From 12:00-15:00, perform If the athlete completes all
and off the box. No part of 2 Rounds of: four rounds of Part A
your body other than the 2 Bar Muscle-Ups before the 15 minute mark,
bottom of your feet may 2 Squat Snatches (100/65 the athlete may begin part
touch the box in order to kg) B. If at the end of the 15
assist you up or catch your minutes Part A is not
balance. Step ups are not Athletes must perform the completed, each missing
permitted. required repetitions within repetition counts as a
Toes-To-Bar: In the toes- the time limit before they second penalty on top of
to-bar, the athlete must go can move on to the next the 15 minutes for Part A.
from a full hang to having round. If the athlete fails to The score for Part B will
the toes touch the pull-up complete the required then be 0.
bar. At the start of each repetitions within the time
rep, the arms must be fully cap, the score will be the wodwell.com/wod/dxb-18-2-
extended with the feet off total number of reps qualifier
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WODS
April 17, 2019
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1607 BENCHMARK
WODS
April 17, 2019
“ECC point during a repetition. the athlete will pick the bar
Double-Unders: This is a up from the ground and
QUALIFIERS
standard Double Under complete 6 Thrusters, after
15.3” with the rope passing twice 6 Thrusters the athlete will
AMRAP in 20 minutes 50 underneath the athletes proceed to the rig and
Wall Balls (20/14 lb) feet in one jump. perform 6 Toes To Bar and
50 Double-Unders Backwards skipping is NOT then repeat the couplet for
40 Box Jumps (24/20 lb) permitted. Tip From as many reps as possible
40 Toes-to-Bar Coach: We highly in the 6 minutes.
30 Chest-to-Bar Pull-Ups encourage your judge to Immediately at the end of
30 Bar-Facing Burpees be very strict with their 15.1a, 15.1b will
20 Cleans (145/100 lb) counting here as ONE no commence and the athlete
20 Jerks (145/100 lb) rep/missed rep will result will have 3 minutes to
10 Snatches (145/100 lb) in 5s added to your time. Establish a 1RM Snatch.
10 Muscle-Ups Ring Muscle-Ups: Filmed Movement Standards:
from the side so that we Thrusters: Squat clearly
If an athlete completes the can see the athletes FULL below parallel and drive
10 Muscle-Ups and has body in frame. In the bar up to full extension in
time remaining in the 20 bottom position the one movement. Elbows,
minute cap, begin round 2 athletes arms must be fully shoulders, hips and knees
starting with the wall balls. extended and the heels must be fully extended at
must pass behind the the top of the movement.
wodwell.com/wod/ecc-qualifiers- vertical plane from the Toes to Bar: At the
15-3
rings. In the top of the bottom of the movement
movement the athlete the athlete must hang with
must lock out her/his arms fully extended and
“FICT 16.2
elbows OVER the rings. both feet must be visibly
QUALIFIER” Locking out while “falling behind the vertical line of
AMRAP in 8 minutes Part A backwards” = no rep. the bar. At the top of the
From 0:00-5:00, perform 5- Barbell Snatch: The movement both feet must
10-15... reps of: barbell starts UNLOADED, visibly touch the bar
Deadlifts (100/70 kg) athletes are ONLY allowed WITHIN the athletes hands.
Wall Ball Shots (20/14 lb) to load barbell once they Snatch: This is a "Snatch
have finished the first part Anyhow" meaning that
Part B of Q-WOD 3, OR when they both a Power Snatch and a
Then, from 5:00-8:00, have reached the 12min Squat Snatch will be
establish: Time Cap. For a Snatch to allowed. The bar must be
1 RM Squat Clean count the barbell must be pulled in one movement
brought from the floor to from the floor to over head
wodwell.com/wod/fict-16-2- an supported overhead and there can be no
From 0:00-8:00, AMRAP of: the knees. In the high reps of:
4 Deadlifts (100/65 kg) position, the knees and Hang Cleans (70/45 kg)
4 Lateral Burpees hips should be in full Thrusters (70/45 kg)
8 Deadlifts (100/65 kg) extension aligned with the
8 Lateral Burpees shoulders. The bar must be Part B
controlled and in the axis From 6:00-9:00, AMRAP of:
Add 4 reps in each of the heels. Hang Toes-to-Bars
movement after cleans: Each repetition 3 Hang Cleans (70/45 kg)
completing each round. must start in suspension
above the knees. Each Every time you come off
Part B repetition must finish with the bar for the toes-to-bar,
From 8:00-12:00, establish the bar at the shoulders perform 3 hang cleans for
1 rep max of: and the elbows clearly a penalty.
Squat Clean forward with respect to the
axis of the bar. Knees and wodwell.com/wod/fict-18-1-
qualifier
wodwell.com/wod/fict-18-2- hips should be fully
qualifier extended. All variations of
the movement are allowed
“FICT 19.1
(power, with bending ...) as
“FICT 19.2 long as the previous QUALIFIER”
QUALIFIER” standards are respected. AMRAP in 15 minutes 50
AMRAP in 7 minutes 5 Front squats: In this calorie Row
Toes-to-Bars movement, the bar must 10 Burpees Over the Rower
4 Chest-to-Bar Pull-Ups be in front position on the 40 Wall Ball Shots (20/14
3 Hang Squat Cleans bust. In the low position, lb)
(155/105 lb) the hollow of the hips must 10 Burpees Over the Rower
2 Front Squats (155/105 lb) pass under the knees. In 30 Deadlifts (135/95 lb)
1 Shoulder-to-Overhead the high position, the 10 Burpees Over the Rower
(155/105 lb) knees and hips should be 20 Handstand Push-Ups
in full extension aligned 10 Burpees Over the Rower
The workout starts with the with the shoulders. The bar 10 Thruster (135/95 lb)
athlete standing on the must be controlled and in 10 Burpees Over the Rower
floor until “GO” is the axis of the heels. Wall
announced and the timer ball shots: In this The workout starts with the
starts. Athletes may string movement, the ball must athlete seated on the
reps together on the pull- start from a low squat Concept 2 Rower and the
up bar, i.e. go straight from position, hollow hips under rower set for “JUST ROW”
Toes To Bar into Chest To the knees and must be setting clearly displaying
Bar Pull Ups. Athletes may thrown at a target 3 CALORIES. The athlete
also string reps together meters high for men and must be seated on the
on the Barbell Complex. IF 2.75 meters for women. If Concept 2 Rower until the
an athlete chooses to drop the ball does not hit the monitor clearly displays 50
bar in between target, repetition does not Calories, only after that
movements, make sure to count. Bouncing the ball on can the athlete let go of
read up on specific the ground is not allowed. the handle and unstrap the
movement standards on Double-unders: The rope feet. The athlete will
how to start with the next must pass twice around complete the movements
repetition. Movement the body on each and reps in the designated
Standards: jump. Double-turn order. IF an athlete finishes
Toes-to-Bar: Filmed from attempts do not count. the 10 Burpees after the
the side so that we can see Score: The time taken to 10 Thrusters, he/she will
the athletes FULL body in complete the exercise return to the Rower to start
frame. We must also see sequence. If the time limit round number two. Only
both heels pass behind the is exceeded then it will be fully completed reps once
vertical plane of the pull up necessary to add 1 second the timer hits 15:00min will
bar in the bottom, and by repetitions not carried count towards the athletes
both feet touching the bar out. score. Movement
in between the athletes Standards Row: Must be
hands at the top of the wodwell.com/wod/ftd-12-3- a Concept 2 Rower (no
movement. Chest-to-Bar qualifier other brands or makes are
Pull-Ups: Filmed from the allowed). Filmed from
side so that we can see the behind with monitor clearly
athletes FULL body in “FTD 13.3 in screen at all times. The
frame. We must see QUALIFIER” athlete must hold on to
straight arms in the 21-15-9 Reps for Time handle and have feet
bottom, and any part of Deadlifts (100/70 kg) strapped in until 50
the athletes torso below Box Jumps (24/20 in) calories are clearly
the collar bone touching Kettlebell Swings (32/16 achieved on the monitor.
the bar in between the kg) Burpee Over Rower: The
athletes hands at the top athlete must be facing the
of the movement. Hang wodwell.com/wod/ftd-13-3- camera when performing
Squat Cleans: The athlete qualifier these. Standard Burpee
must first deadlift the bar Rules apply, meaning that
to a fully extended position there must be a two foot
before performing the first “FTD 14.3 jump out and in and also a
Hang Squat Clean at any QUALIFIER” two foot jump and landing
point when the bar has For Time 20 Handstand over the rower. Wall
been taken from the floor. Push-Ups Balls: Standard Wall Ball
When performing 50 Double-Unders Rules. For a rep to count
consecutive repetitions the the Athlete must squat
athlete must only lower the 30 Pull-Ups below parallel and throw
bar to anywhere below the 50 Double-Unders the ball to a height that is
hip & above the knees to 40 Toes-to-Bars ABOVE the measured out
start the next rep. Make 50 Double-Unders line. Any part of the Wall
sure to stand each rep up 50 Alternating Pistols Ball touching the taped line
FULLY as lack of full 50 Double-Unders will equal a NO REP.
extension will result in a Deadlifts: The athlete
NO REP. Front Squats: Time Cap: 12 minutes must film this from the side
The athlete can perform and the each rep must
the first Front Squat For each remaining start with both sides of the
immediately after the last repetition not completed in loaded barbell touching the
Hang Squat Clean. If the the time cap, the athlete floor simultaneously. At the
athlete drops the bar in will add a second to his top of the Deadlift the
between those two time. The workout starts athletes shoulders are
movements she/he must with the athlete standing clearly behind the barbell
first clean the weight and on the ground. with a full extension of
stand it all the way up Pull-Ups: You can use knees & hips. Handstand
BEFORE starting the Front strict, kipping or butterfly Push-Ups: These must be
Squat. A Squat Clean will pull-ups. You may use any filmed from the side so
NOT count as a Front Squat grip you want. To validate that we can clearly see
at any point. Shoulder- each repetition, the rep that the Shoulders, Hips,
to-Overhead: This starts with arms fully and Knees are fully open at
repetition CAN be following extended and feet off the the top of the movement.
immediately after the last ground. The chin must The athletes glutes can not
Front Squat, i.e. a Thruster pass the bar at the top of touch the wall at the top of
is permitted. The athlete the movement. Double- the movement, but are
can also chose to stand tall Unders: To validate each allowed to do so at any
with the bar before the repetition, the rope has to other point during the
Shoulder To Over Head and pass 2 times under the repetition.
then re-dip - to perform athlete's feet. Handstand
any kind of approved Push-Up: To validate each wodwell.com/wod/fict-19-1-
movement, such as push repetition, start with your qualifier
movement in kilograms. repetitions not completed pull-up. You may use any
in seconds. grip you want. Your arms
wodwell.com/wod/ftd-12-2- must be fully extended in
qualifier wodwell.com/wod/ftd-15-3- the bottom position. The
qualifier chin must pass the bar.
Each repetition must start
“FTD 13.2 with feet's off the ground.
QUALIFIER” “FTD 16.3
For Time Ground-to- QUALIFIER” wodwell.com/wod/ftd-14-1-
qualifier
Overhead Ladder For Time 100 Double-
Unders
Male: 80-90-100-110-115-
“FTD 15.1
120-125-130-135-140-145 Then, 3 Rounds of:
kg 20 Wall Ball Shots (20/14 QUALIFIER”
Female: 40-50-60-70-75- lb) For Time 50 Double-Unders
80-85-90-95-100-105 kg 7 Ring Muscle Ups 40 Toes-to-Bars
30 Snatches (75/55 lb)
wodwell.com/wod/ftd-13-2- Then, 20 Overhead Squats (75/55
qualifier 100 Double-Unders lb)
rebound. Burpees Over Push Press: Departure behind the vertical axis of
the Bar: A repetition from the ground. The the bar. Snatch: The bar is
consists of a burpee and a athlete must raise the bar resting on the ground, the
jump over the bar. To from his shoulders to athlete brings it over his
validate the movement, above his head. He can use head in one fluid motion
chest must be on the a dip/flex before pushing and finishes his standing
ground at the bottom the bar. Push Jerk or any hips standing in overhead
position of the burpee. The other kind of shoulder to position. The athlete must
athlete must jump over the overhead is not show control of his bar,
bar with both feet leaving accepted. At the start of finish with his elbows, hips
the ground at the same the movement the bar and knees locked. The bar
time. Box Jump: To must be in contact with the must touch the ground
validate the movement, shoulders and at the end of between each repetition.
the athlete must land on the movement the bar Overhead Squat: The
the box with both feet at must clearly be in the athlete starts with the bar
the same time. Hips and frontal plane of the athlete in overhead position,
knees must be fully in overhead position; ie: elbows, hips and extended
extended and the top bar, shoulders, hips and knees. The athlete flexes
position must be knees aligned. The use of his legs until the hollow of
controlled. You may step the rack is invalid. his hip passes below his
down from the box. Double-Unders: It is a knee before resuming
standard double jump in standing with the bar still
wodwell.com/wod/ftd-14-2- which the rope passes in the overhead position.
qualifier completely underfoot twice
for each jump. The rope wodwell.com/wod/ftd-15-1-
must turn forward for qualifier
“FTD 15.2 repetition to count.
QUALIFIER”
wodwell.com/wod/ftd-18-1- “FTD 16.1
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
qualifier QUALIFIER”
Deadlifts For Time 10-9-8-7-6-5-4-3-
Handstand Push-Ups 2-1 reps of:
“FTD 18.4
Power Snatches (52/34 kg)
Time Cap: 10 minutes QUALIFIER” Burpees Over the Bar
EMOM in 10 minutes From
Choose your own weights 0:00-2:00, perform: Time Cap: 8 minutes
in pounds for the deadlifts. 15 Box Jumps (60/50 cm)
If you complete the WOD in 5 Snatches (60/40 kg) wodwell.com/wod/ftd-16-1-
the cap time, your score qualifier
will be the total weight you If completed before 2
elapsed after completing factored into your final additional set of burpees
your heaviest set of 15 score. During the workout, over the rower, row their
repetitions. be sure to note your time assigned calories and
at the end of your 72 reps. finish with a final set of
wodwell.com/wod/gg-14-1- When you submit your burpees over the rower.
qualifier score, there will be a space When the athlete has
for your final time and an completed the assigned
additional field for you to burpees and calories they
“GG QUALIFIER enter the elapsed time at will use the remaining time
15.1” which you completed your on the clock to establish
AMRAP in 10 minutes 5 72nd rep. In the case their 1-rep max snatch.
Hang Squat Cleans where two athletes have This workout will have 2
(155/105 lb) the same score (total scores. The first score will
7 Bar-Facing Burpees number of reps), the be the time within which
athlete with the lower the athlete completes their
wodwell.com/wod/granite- tiebreak time will be burpees and rowing (if the
games-qualifiers-15-1 ranked higher. Note: All athlete does not complete
tiebreak times must be the couplet in the 14
reported in elapsed time, minutes, their score is the
“GG QUALIFIER not in time remaining. If number of reps
15.4” you are using a countdown completed). Athletes
AMRAP in 13 minutes 10 timer, you must convert to should not round up partial
Deadlifts (225/155 lb) elapsed time before seconds. The athlete’s
5 Ring Muscle-Ups reporting your score. For score is their max snatch
10 Deadlifts (255/175 lb) this reason, it is recorded before the
5 Ring Muscle-Ups recommended you set your expiration of the 14-minute
10 Deadlifts (285/195 lb) clock to count up. time cap. Athletes may
5 Ring Muscle-Ups Intermediate For Time 3 have assistance changing
10 Deadlifts (315/215 lb) Rounds of: 12 Chin Over their weights if desired.
5 Ring Muscle-Ups Bar Pull-Ups 12 Alternating
Dumbbell Snatches (50/35 Intermediate 14 minute
10 Deadlifts (345/235 lb)
lb) Then immediately after, Time Cap 15 Burpees Over
5 Ring Muscle-Ups
3 Rounds of: 8 Chest-to- Concept 2 Erg (CAN step
10 Deadlifts (375/255 lb)
Bar Pull-Ups 12 Alternating over) 35/25 Calorie Row
Max Reps of Ring Muscle-
Dumbbell Snatches (50/35 15 Burpees Over Concept 2
Ups
lb) Scaled For Time 3 Erg 35/25 Calorie Row 15
Rounds of: 12 Jumping Pull- Burpees Over Concept 2
wodwell.com/wod/granite-
games-qualifiers-15-4 Ups 12 Alternating Erg
Dumbbell Snatches (35/20
lb) Then immediately after, In the remaining time:
wodwell.com/wod/granite- final line they will move cleans, then 6 bar facing
games-qualifiers-17-4
onto 50 dumbbell burpees. Each round will
thrusters. Once completed, go up by 3 reps; after the
the athlete will then return 12 reps of both hang squat
“GG QUALIFIER to the front rack walking cleans and bar facing
18.2” lunge for 75 feet – again, burpees, the reps decrease
For Time 20-18-16-14-12- down, back and down. by 3 until you finish 3 hang
10-8-6-4-2 reps of: Once the athlete has squat cleans and 3 bar
Wall Ball Shots (20/14 lb, crossed the line, they will facing burpees. The score
10/9 ft) finish the workout with 150 for this workout is for time.
single or double unders. Do not round up partial
10-9-8-7-6-5-4-3-2-1 reps The score for this workout seconds. If you do not
of: is for time. Do not round complete the workout,
Toes-to-Bars up partial seconds. If you your score will be
do not complete the completed reps.
Time Cap: 12 minutes workout under the 20 Intermediate 3-6-9-12-9-
minute cap, your score will 6-3 Reps Hang Squat
Athletes begin standing at be your completed reps. Cleans (115/80 lb) Bar
their wall ball target Facing Burpees Scaled 3-
station with the ball at Intermediate 6-9-12-9-6-3 Reps Hang
their feet. At the start of Squat Cleans (75/55 lb) Bar
the timer, the athlete will 150 Double-Unders 75 ft Facing Burpees (Can step
complete 20 wall ball shots Front Rack Dumbbell over)
to a target – see division Walking Lunges (35/20 lb)
standards for weight and 50 Dumbbell Thrusters (35 wodwell.com/wod/granite-
height requirements across /20 lb) 75 ft. Front Rack games-qualifiers-18-4
another round of the same the workout with a set a 9 over and the total amount
movements and Dumbbell Squat Cleans of reps completed is the
requirements. For the and then 9 Toes to Bar. athletes score. There is no
deadlift, multiple bars may There is NOT a set of Tiebreaker for this
be used or extra people Double Unders to finish the workout. Score is total
may be brought in to workout, it is only in reps. There is no
change weights. The score BETWEEN sets. The score tiebreaker for this workout.
for this workout is for time. is Time. The Tiebreaker for
Do not round up partial this workout is the time wodwell.com/wod/macc-19-4-
seconds. If you do not when the athlete finishes qualifier
wodwell.com/wod/granite- Finally, the athletes will Once they reach the 50-
games-qualifiers-18-5
exit the water and run foot line, they'll pick up a
2,000 meters to the AEC, barbell (155/115 lb), get it
where they will cross the overhead and lunge
“HARD TARGET” finish line. another 50 feet. Then they
12-9-6 Reps For Time get to do it two more times
Chest-to-Bar Pull-Ups wodwell.com/wod/madison- for a total of three rounds.
Shoulder-to-Overheads triplus
(60/40 kg) wodwell.com/wod/midline-march
Burpee Ball Slams (50/30
kg) “MIDLINE
MADNESS” “NAUGHTY
Time Cap: 7 minutes 6 Rounds For Time 400 NANCY”
meter Run 4 Rounds for Time 600
wodwell.com/wod/hard-target
50 foot Yoke Carry meter berm Run (up and
(380/300 lb) over)
“MACC 19.2 25 Overhead Squats
Time Cap: 25 minutes (140/95 lb)
QUALIFIER”
Part A Athletes will begin on the Time Cap: 20 minutes
From 0:00-10:00, find a field and will complete 6
heavy complex of: rounds of a lap up the The berm run is an
1 Snatch stadium berm and a 50-ft. uphill/downhill run up
2 Overhead Squats yoke carry. The event is steps, around a soccer
complete when the athlete stadium, then down steps.
Part B carries the yoke across the To approximate this
From 10:01, perform: finish line of the last workout athlete may do a
40 calorie Assault Bike section. hill run or stair climb.
20 Bar-Facing Burpees
wodwell.com/wod/midline- wodwell.com/wod/naughty-nancy
15 Squat Snatches
madness
(155/105 lb)
20 Bar-Facing Burpees
40 calorie Assault Bike “OPEN 11.2”
“MUSCLE-UP
AMRAP in 15 minutes 9
Individual qualifier 19.2 is CLEAN LADDER” Deadlifts (155/100 lb)
a two-part workout, with For Time 4 Bar Muscle-Ups 12 Push-Ups
two separately scored 2 Cleans (225/145 lb) 15 Box Jumps (24/20 in)
events. This workout will 4 Bar Muscle-Ups
start with a running clock. 2 Cleans (245/160 lb) wodwell.com/wod/open-11-2
The first 10 minutes are 4 Bar Muscle-Ups
rounds of:
unstrap and move back to minutes, their workout is Time cap: 6 minutes
the wall-ball shots for the over. The athlete will stop
next round. The athlete’s and record their score. 4 minutes Rest
score will be the total
number of repetitions If all 178 repetitions are Part B
completed within the 15- completed within the 8- On the 10-minute mark, 6
minute time cap. Each minute window, the athlete minutes AMRAP of:
calorie completed on the will earn an additional 4 10 Back Squats (80/55 kg)
row will be equal to 1 rep. minutes to perform 5 Bar Muscle-Ups
There is no tiebreak for this another 25 toes-to-bars, 50
workout. Scaling: The double-unders, and 11 wodwell.com/wod/rcc-19-2-
Open offers a prescribed squat cleans, again at a qualifier
athlete then may continue 135 lb) Teenagers 14-15: 10.1 (SOUTH
to the second portion of Boys perform squat cleans
CENTRAL)”
the workout: 3 rounds of at 95-115-135-155-185 lb
10 bar muscle-ups and 12 Girls perform squat cleans EMOM (for Load) For As
bar-facing burpees. at 55-75-95-105-115 lb Long As Possible At each
Scaled Teenagers 14-15: station athlete must
The athlete’s score will be Boys: hanging knee- complete:
the total time it takes to raises single-unders 1 Squat Snatch
complete the entire squat cleans (65-85-105- 2 Overhead Squats
workout or the total 125-145 lb) Girls: or
number of repetitions hanging knee-raises 1 Power Snatch
completed before the 12- single-unders squat 3 Overhead Squats
minute time cap. cleans (45-65-75-85-95
lb) Masters 55+: Men Men (in lbs.): 135-145-155-
If the athlete doesn't perform squat cleans at 165-175-185-195-205-
complete the first couplet 115-135-155-185-205 lb 215-225
until after the 9-minute Women perform squat Women (in lbs.): 75-85-95-
mark, their workout is cleans at 65-85-105- 105-110-115-120-125-
over. In this case, the 125-145 lb Scaled 130-135
athlete’s score will be 66 Masters 55+: Men: sit-ups
reps (with a tiebreak time). 10 bars will be set up for
single-unders squat
men and women – 20 total
cleans (65-85-105-125-
Scaling: The Open offers a per heat. Athletes will have
145 lb) Women: sit-ups
prescribed and scaled 45 seconds to complete all
single-unders squat
version of each workout for three movements. Athletes
cleans (45-65-75-85-105
any age group. If you are will have 15 seconds
lb)
unable to complete the between stations. Athletes
prescribed version, try the wodwell.com/wod/open-19-2 will finish the workout
scaled version for your when they are unable to
age. Variations: Rx’d: complete all 3 movements
(Ages 16-54) Men use 95- “OPEN 19.5” within 45 seconds.
lb. barbell Women use 65-
For Time 33-27-21-15-9
lb. barbell Scaled: (Ages wodwell.com/wod/regionals-10-
reps of: 1-south-central
16-54) 3 rounds of: 10
Thrusters (95/65 lb)
snatches (65/45 lb) 12
Chest-to-Bar Pull-Ups
bar-facing burpees Then,
rest 3 minutes before “REGIONALS
Time Cap: 20 minutes 10.1 & 10.2
continuing with: 3 rounds
of: 10 chin-over-bar (EUROPE)”
pull-ups 12 bar-facing This workout begins with AMRAP in 15 minutes
burpees (may step over) the barbell on the floor and Distance Run
Teenagers 14-15: Boys use the athlete standing tall.
65-lb. barbell Girls use 45- After the call of “3, 2, 1 … Then,
lb. barbell Scaled go,” the athlete may Max Ground-to-Overheads
Teenagers 14-15: 3 rounds perform 33 thrusters, then (70/50 kg) (anyhow)
of: 10 snatches (45/35 lb) 33 chest-to-bar pull-ups.
12 bar-facing burpees The athlete will repeat this Within a 15 minute time
Then, rest 3 minutes couplet, performing 27 frame, athletes complete a
before continuing with: 3 thrusters and 27 chest-to- distance run (distance was
rounds of: 10 chin-over- bar pull-ups, 21 and 21, 15 not specified in original
bar pull-ups 12 bar-facing and 15, and finally 9 and 9. workout description). The
burpees (may step over) athlete with the fastest
Masters 55+: 3 rounds of: The athlete’s score will be time will be the winner of
10 snatches (65/45 lb) 12 the total time it takes to that event. Then complete
bar-facing burpees Then, complete the entire as many reps as possible
rest 3 minutes before workout or the total of ground-to-overheads
continuing with: 3 rounds number of repetitions (any style) within the time
of: 10 chest-to-bar pull- completed before the 20- that remains after the run,
ups 12 bar-facing burpees minute time cap. until the 15-minute mark.
Scaled Masters 55+: 10
snatches (45/35 lb) 12 Scaling: The Open offers a wodwell.com/wod/regionals-10-
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
wodwell.com/wod/regionals-10- wodwell.com/wod/regionals-10-
3-europe 3-central-east “REGIONALS
11.6”
“REGIONALS “REGIONALS For Time 20 calorie Row
30 Burpees
10.3 10.3 (NORTH
40 Two-Arm Dumbbell
(NORTHWEST)” CENTRAL)” Ground-to-Overheads
For Time 5 mile Run 3 Rounds for Time 500 (45/35 lb)
meter Row 50 Toes-to-Bars
The first mile is a hill and 12 Overhead Squats 100 foot Overhead Walking
the athletes will do two (115/75 lb) Lunges (45/25 lb plate)
laps. 50 Double-Unders 150 foot Sprint
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)
Athlete must jump in and CENTRAL)” For this event, the athlete
out of the tire to the other begins on the starting mat.
For Time 10 Muscle-Ups
side after each flip. At the call of "3-2-1 … Go!"
15 Handstand Push-Ups
the athlete moves off their
20 Squat Cleans (155/105
wodwell.com/wod/regionals-10- mat and performs double-
5-canada lb)
unders. Once 100 double-
Run the Block
unders are completed, the
The run distance was not athlete will proceed under
“REGIONALS the wall and perform 50
specified. But a typical city
11.1” handstand push-ups. Then,
block run is about 500
For Time 1000 meter Run meters. the athlete will move to
30 Handstand Push-Ups the pull-up bar and
1000 meter Row wodwell.com/wod/regionals-10- perform 40 toes-to-bar.
4-south-central The athlete will then move
Athletes will begin with a to the axle, pick up the
1K run, then complete 30 weight, and begin the
handstand pushups against “REGIONALS shoulder-to-overhead,
their designated wall, and 10.5 (ASIA)” advancing forward after
then finish with a 1K row. each 10 repetitions. Once
For Time 15 meter Tire
Any forward movement the 30th rep is completed,
Flips (470/330 lbs)
prior to the start the athlete will begin
12 meter Sled Drive
constitutes a false start. lunging from the white
(135/65 lbs)
The athlete’s result will be number to the finish line
5x25 meter Sandbag
total time to complete this with the weight in the front
Suicides (75 lbs)
chipper. There is a 15min rack position. After the
5 laps Wheel Barrow Run
time cap. If the workout is athlete has lunged the
not finished within the weight across the
wodwell.com/wod/regionals-10-
15min, a 1sec penalty is 5-asia designated line and come
added to the 15min for to full extension, they will
each meter and each drop the weight. They
handstand pushup not “REGIONALS must then move over the
completed. If an athlete barbell to the finish mat to
10.5 (EUROPE)”
cannot complete a single complete the workout.
handstand pushup, they 5 Rounds for Time 5
receive a DNF and are Deadlifts (120/90 kg) wodwell.com/wod/regionals-13-6
eliminated from the 20 Lateral Jumps and
competition. Burpees
“REGIONALS
wodwell.com/wod/regionals-10-
wodwell.com/wod/regionals-11-1
5-europe
14.2”
“REGIONALS “REGIONALS
For Rounds Max Distance
11.4” 11.2”
Handstand Walk
For Time 100 Pull-Ups For Load Thruster Ladder
100 Kettlebell Swings Time Cap: 3 minutes
(24/16 kg) Men: 155, 165, 175, 185,
100 Double Unders 195, 205, 215, 225, 235, Athletes will begin at the
100 Overhead Squats 245, 255, 265, 275, 285, starting line and will walk
(95/65 lb) 295 lb as far as possible on their
hands without their feet
Athletes will start on the Women: 105, 115, 125, touching the ground. If the
ground below their pull-up 130, 135, 140, 145, 150, athlete kicks up to their
bar. At Go, they will jump 155, 160, 165, 170, 175, hands and travels fewer
to their bar. Any jumping 180, 185 lb than 10 feet this will be
before the Go will result in considered a “false start,”
a false start. This workout Athletes will have 20 and they may re-attempt
is a chipper. All pull-ups seconds to take the first from the starting line. Each
must be completed before barbell from the ground athlete will be allowed two
the kettlebell swings, all and then perform one “false starts.” If the athlete
the swings before the thruster at a specified makes it the full 120 feet
double-unders, and all the weight. They will then have to the other side of the of
double-unders before the 10 seconds to transition to the stadium, they may
overhead squats. There is the next barbell where the come down to their feet,
a 25min time cap. If an same requirements apply. kick back up in the
athlete cannot finish in the They may make only one opposite direction, and
time cap, their score is the thruster attempt in any 20 start traveling back toward
time cap plus a one second second period. An attempt the start line. Athletes will
penalty for each rep not is defined by the barbell begin this event 2 minutes
completed. leaving the shoulders after after completing Event 1.
the squat. If an athlete
wodwell.com/wod/regionals-11-4 drops the barbell before an wodwell.com/wod/regionals-14-2
attempt is made, he or she
may make take the barbell
“REGIONALS from the floor again. There “REGIONALS
12.1” will be 15 barbells. 14.5”
21-15-9 Reps for Time Athletes continue so long
10 Rounds for Time 1
Deadlifts (225/155 lb) as they successfully
Legless Rope Climb (14 ft)
Handstand Push-Ups perform the rep within the
200 foot Sprint
20 seconds. Their result is
the weight of their heaviest
meters, then gets off the each rep not completed. If the last rep is complete,
rower and moves to a the athlete is not able to the athlete will set the
designated area to perform complete a single muscle- barbell back on the floor,
50 thrusters. After the 50th up or a single snatch, they jump over it, move to the
thruster, the athlete moves receive a DNF and are finish mat and the event is
to the pull-up bar and eliminated from the complete.
performs 30 pull-ups. Once competition.
the 30th pull-up is wodwell.com/wod/regionals-15-1
complete, the athlete runs wodwell.com/wod/regionals-11-5
to the finish mat and the
workout is finished. “REGIONALS
“REGIONALS 15.4”
wodwell.com/wod/regionals-13-1 12.2” For Time 250 ft Handstand
For Time 2000 meter Row Walk
50 Pistols alternating One-
“REGIONALS
Legs Time Cap: 3 minutes
13.4” 30 Hang Cleans (225/135
For Time 100 Wall Ball lbs) This event begins with the
Shots (20/14 lbs) athlete on a starting mat.
100 Chest-to-Bar Pull-Ups wodwell.com/wod/regionals-12-2 At the sound of the beep,
100 Pistols alternating legs the athlete runs 125 feet to
100 Alternating One-Arm their marker, kicks up and
Dumbbell Snatches (70/50 “REGIONALS walks 125 feet on their
lbs) 12.5” hands to the green mat,
kicks down, then walks 125
Snatch Ladder 1 Snatch
Time Cap: 25 minutes feet on their hands to their
(155/105 lb)
marker. When they pass
1 Snatch (165/115 lb)
For this event, the athlete their marker, they will kick
1 Snatch (175/125 lb)
begins on a starting mat. down and run to the finish
1 Snatch (185/130 lb)
At the call of "3-2-1 … Go!" mat where the event is
1 Snatch (195/135 lb)
he or she moves forward complete.
1 Snatch (205/140 lb)
and begins the set of wall
1 Snatch (215/145 lb) After the 3-minute time
balls. After the 100th wall
1 Snatch (225/150 lb) cap, the athletes will have
ball, the athlete moves to
1 Snatch (235/155 lb) 1 minute and 40 seconds
the pull-up bar and
1 Snatch (245/160 lb) to move to their platforms
completes 100 chest-to-bar
1 Snatch (255/165 lb) for Event 5.
pull-ups. Then, the athlete
1 Snatch (265/170 lb)
moves to the number 20
1 Snatch (275/175 lb)
on the first mat and
1 Snatch (285/180 lb) wodwell.com/wod/regionals-15-4
completes 100 one-legged
shots, then move forward workout is complete. larger box into their lane to
again to the rings. After 50 complete their final 10
ring dips are complete, the wodwell.com/wod/regionals-13-5 reps, still advancing every
athlete will return through 5. With the last burpee box
the same stations, again jump over complete, the
performing 50 reps at each “REGIONALS athlete will advance to the
station and moving the 14.1” second barbell, move it
barbell and box back For Load 1 Rep-Max Hang into their lane and perform
through the designated Squat Snatch 5 overhead squats. Upon
areas. When the monitor completing the last
displays 50 calories, the Time Cap: 6 minutes overhead squat, the
athlete will get off the athlete will move to the
rower and move to the finish mat. Time stops
finish mat and the event is For this event, athletes will when the athlete reaches
complete. have three (3) attempts to the finish mat. Each
establish their heaviest 1- Burpee Box Jump Over
wodwell.com/wod/regionals-14-6 rep hang squat snatch. At begins with a burpee
the call of "3-2-1 … Go!" performed perpendicular to
athletes will have 2 and facing the box. At the
“REGIONALS minutes to load their bottom of the burpee, the
15.2” barbell and attempt their chest and thighs must
For Time 21 Thrusters first lift. They will not be touch the ground. The
(115/75 lbs) allowed to lift again until athlete must then jump
12 Rope Climbs (15 ft) after the 2-minute mark. over the box, using a two-
15 Thrusters (115/75 lbs) They may not attempt foot takeoff, and must
9 Rope Climbs (15 ft) their final lift until after the jump over the box without
9 Thrusters (115/75 lbs) 4-minute mark, and the lift touching it. The feet must
6 Rope Climbs (15 ft) must be completed before go over the box, not
the 6-minute mark. around it.
Time Cap: 16 minutes
Each athlete will begin with wodwell.com/wod/regionals-16-6
and completed within the and the workout is will then move to the rack
20-second window prior to complete. and perform 10 bench
the call of "3-2-1 …lift," for presses, then forward
the next set of athletes. wodwell.com/wod/regionals-14-4 again for 10 squat cleans.
After all athletes have At the end of each round
made an attempt, each will (after the last clean) the
then have another 20- “REGIONALS athlete will advance the
second window to make 14.7” clean barbell forward, then
another attempt, starting For Time 64 Pull-Ups return to the deadlift
back with the first two 8 Overhead Squats barbell and begin the next
athletes and rotating (205/135 lbs) round. Athletes will
through in the same continue in this fashion
fashion. Athletes will have Time Cap: 6 minutes through the rounds of 9-8-
80 seconds rest between 7-6-5-4-3-2 and 1 rep. After
their first window and their This event begins with the the final clean, the athlete
second window. athlete on a starting mat will step over the barbell
and at the call of "3-2-1 … and move to the finish
Athletes may load the mat.
Go!" they move forward
barbell to whatever weight
and perform 64 pull-ups.
they choose prior to their wodwell.com/wod/regionals-18-2
They will then move
first window and during
forward to the barbell and
their rest period. If a
begin squatting. After 8
snatch is missed, the
overhead squats are
“REGIONALS
athlete may immediately 18.5”
complete, the athlete will
re-attempt, but the lift
move to the finishing mat For Time 50 Handstand
must be complete before
and the event is complete. Push-Ups
the end of the 20-second
50 Toes-to-Bars
window to count. wodwell.com/wod/regionals-14-7 50 calorie Assault Bike
50 Dumbbell Box Step-
wodwell.com/wod/regionals-15-5 Overs (2 x 70/50 lb, 24/20
“REGIONALS in)
15.3” 50 feet Right-Arm
“REGIONALS For Time 1 mile Run Dumbbell Overhead
16.1” 50 Overhead Squats Lunges (2 x 70/50 lb)
(135/95 lbs) 50 feet Left-Arm Dumbbell
For Time 0:00-2:00 Overhead Lunges (2 x
100 GHD sit-ups
10 Squat Snatches 70/50 lb)
150 Double Unders
(185/135 lb)
50 Sumo Deadlift High-
2:00-4:00 Time Cap: 17/22 minutes
Pulls (135/95 lbs)
8 Squat Snatches (205/145
lb) 100 Box Jump Overs (24/18 This event begins with the
4:00-6:00 in) athlete on the starting
6 Squat Snatches (225/155 mat. At the sound of the
lb) Time Cap: 26 minutes beep, the athlete moves
6:00-8:00 under the wall, then kicks
4 Squat Snatches (245/165 This event begins with the up to complete 50
lb) athlete on a starting mat. handstand push-ups. The
8:00-11:00 At the sound of the beep, athlete then will advance
2 Squat Snatches (265/175 the athlete moves forward forward to the pull-up bar
lb) to the treadmill and runs 1 to complete 50 toes-to-
mile. They will then move bars, then to the Assault
Time Cap: 11 minutes to the barbell and perform Bike for 50 calories. He or
50 overhead squats (25 at she will then move to the
This event begins with the each rep mat), then to the box and dumbbells to
athlete on the starting GHD for 100 sit-ups, then complete 50 step-overs.
mat. At the sound of the to their jump rope for 150 The athlete will then begin
beep, the athlete will move double-unders (75 at each lunging back toward the
forward to the barbell and rep mat), then to the rig, with one dumbbell held
perform 10 snatches. Once barbell for 50 sumo overheard and the other
the 10 snatches are deadlift high pulls (25 at dumbbell held at the
completed, they will roll each rep mat), then to the shoulder. Once the athlete
the bar forward to the next box. After every 20 box has lunged past the 50-
station, add weight, then jump overs, the athlete will foot mark, he or she will
perform 8 snatches. At move the box forward to turn around, alternate
each subsequent station the next designated area. arms and lunge back 50
the reps will decrease Once the last jump is feet. After the last lunge is
while the load increases. complete, the athlete complete, the athlete will
Each station will also have moves to the finish mat advance to the finish mat.
a cut-off time by which all and the event is complete. Scaling This chipper is
the reps must be moderately long and
completed in order to wodwell.com/wod/regionals-15-3 includes some difficult
proceed forward. Once an skills. Modify the
athlete has completed all movements that you
the required reps for a “REGIONALS struggle with, reduce the
given load, they may 15.6” reps and choose lighter
immediately advance and 5 Rounds for Time 25 dumbbells. Intermediate
do not need to wait for the calorie Row Option For time:
clock before moving to the 16 Chest-to-Bar Pull-Ups 35 handstand push-ups
next station. Time stops 9 Strict Deficit Handstand 35 toes-to-bars 50-cal.
when the athlete reaches Push-Ups bike 35 dumbbell box
the finish mat. Athletes will Time Cap: 16 minutes step-overs 50-ft. right-arm
use one barbell for the first dumbbell overhead lunge
3 stations, adding weight This event begins with the 50-ft. left-arm dumbbell
each time they move it athlete on the green overhead lunge Men: 50-
forward, and will then starting mat. At the sound lb. dumbbells, 20-in. box
move to a second of the beep, the athlete will Women: 35-lb. dumbbells,
preloaded barbell that they run to the rower and row 20-in. box Beginner
will use for stations 4 and 25 calories, then move to Option For time: 30 knee
5. If the athlete is cut off the rig for 16 chest-to-bar push-ups 30 sit-ups 30-
by the time cap, the score pull-ups, then to the wall cal. bike 30 box step-
it the total number of reps for 9 handstand push-ups overs
completed up to that point. to complete the first round. 100-ft. walking lunge
Prior to starting the next
wodwell.com/wod/regionals-16-1 round, the athlete must wodwell.com/wod/regionals-18-5
advance their round
marker before returning to
“REGIONALS the rower. Once the fifth “REGIONALS 9.1
16.4” round is complete, the (ASIA)”
athlete moves to the finish
4 Rounds for Time 28 7 Rounds for Time 7
mat and the event is
Pistols Thrusters (135/85 lbs)
complete.
15 Power Cleans (115/80 7 Burpees
lb)
wodwell.com/wod/regionals-15-6
wodwell.com/wod/regionals-9-1-
Time Cap: 10 minutes asia
“REGIONALS
This event begins with the
athlete on the starting 16.2” “REGIONALS 9.1
mat. At the sound of the 10 Rounds for Time 4 Strict (CANADA
beep, the athlete will Muscle-Ups WEST)”
complete 28 pistols, 7 Strict Handstand Push-
AMRAP in 20 minutes 10
alternating legs and Ups
Wall Ball Shots (20/14 lb)
advancing after every 14 12 Kettlebell Snatches
10 Box Jumps (20 in)
reps, before moving to the (70/53 lb)
10 Deadlifts (205/145 lb)
barbell. They will then
10 Burpees
complete 15 power cleans, Time Cap: 20 minutes
advancing after 10 reps.
wodwell.com/wod/regionals-9-1-
After completing all 15 This event begins with the canada-west
cleans, the athlete will athlete on the starting
move the barbell forward mat. At the sound of the
to the next clean station beep, the athlete will move
“REGIONALS 9.2
“REGIONALS “REGIONALS (NORTHWEST)”
17.6” 17.4” For Load Max Deadlift
For Time 30/25 calorie Air For Time 60 ft Handstand
wodwell.com/wod/regionals-9-2-
Bike Walk
northwest
20 Burpee Box Jump-Overs 10 Toes-to-Bars
(30/24 in) 10 Double Kettlebell
10 Sandbag Cleans Deadlifts (150/106 lb)
“REGIONALS 9.3
(150/100 lb) 60 ft Handstand Walk
12 Toes-to-Bars (AUSTRALIA)”
Time Cap: 6 minutes 12 Double Kettlebell For Time 3 laps Run
Deadlifts (150/106 lb) through the Cronulla Sand
wodwell.com/wod/regionals-17-6 60 ft Handstand Walk Dunes
14 Toes-to-Bars
14 Double Kettlebell wodwell.com/wod/regionals-9-3-
“REGIONALS Deadlifts (150/106 lb) australia
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
complete this workout. The 8 minutes time cap. Both higher on workout 2a for
score needs to be entered athletes start with their ranking purposes.
separately for each own empty barbell and Movement Standards
athlete. If at the end of the load their chosen weight, Clean: The barbell begins
10 minutes the workout is without help. Athlete A on the ground. The rep is
not finished, each missing starts to perform his first complete when the
repetition counts as a attempt of a 3 rep max athlete’s hips and knees
second penalty on top of shoulder-to-overhead from are fully extended, the feet
the 10 minutes. For the floor. As long as athlete aligned under the hips and
instance, if an athlete A is working athlete B is the bar resting on the
completes 4 rounds and 3 not allowed to lift. A soon shoulders in the front-rack
deadlifts, his score is 10:24 as athlete A drops the bar, position with the athlete’s
(24 reps missing to finish: they must tag hands and elbows clearly in front of
9 DL, 9HPC, 6 STOH). athlete B is allowed to start the bar. Power
There is no tie-break. For his attempt. Loading the cleans, squat cleans and
the Swiss Alpine Battle barbell while the other split cleans are permitted.
online qualifier each athlete is working is Hang cleans are not
partner must complete the permitted. Athletes may permitted. Thruster: This
workout separately and increase but not decrease is a standard barbell
submit an individual score. the weights, if they fail thruster in which the
their first attempt. barbell moves from the
wodwell.com/wod/sab-18-1 Scoring: The score for bottom of a front squat to
Part A is the total amount full lockout overhead. The
of repetitions completed by bar starts on the ground.
“SHOTS FIRED” the team. For Part B, the Use of a rack is not
3 Rounds For Time 60 score needs to be entered permitted. The hip crease
Double-Unders separately for each must clearly pass below
30/20 calorie Row athlete. e.g. if one athlete the top of the knees in the
10 Ground-to-Overheads successfully lifts 100 kg bottom position. A full
(70/50 kg) and the other one 70kg, squat clean into the
the scores will be entered thruster (cluster) is
Time cap: 12 minutes separately as 100 kg and permitted when the bar is
70 kg (and NOT 300 kg and taken from the floor. If the
Every rep not completed 210 kg). barbell is dropped from
under the time cap will overhead, it must settle on
have an additional 1 wodwell.com/wod/sab-18-2 the ground before the
second for penalty. athlete picks it up for the
next repetition. Using a
wodwell.com/wod/shots-fired ball, box or other objects to
check for proper depth is
Dumbbell Hang Clean- timer begins. The monitor hang below the bar with
and-Jerk: After the on the rower must be set arms fully extended and
dumbbell is lifted from the to zero at the beginning of the feet off the ground.
floor, the athlete must the workout and each Overhand, underhand or
pause with the dumbbell at subsequent row. The mixed grip are all
the hang position: either at athlete or the judge may permitted. At the top, the
their side or between the reset the monitor. The chest must clearly come
legs. From there, the athlete must remain into contact with the bar
athlete may perform a seated on the rower until below the collarbone.
muscle clean, power clean, the monitor reads 15 Athletes may wrap tape
squat clean or split clean, calories. Toes-to-Bar: In around the pull-up bar OR
so long as the dumbbell the toes-to-bar, the athlete wear hand protection
makes contact with the must transition from hang (gymnastics style grips,
shoulder before being at full extension to having gloves, etc.), but they may
lifted overhead. Once at the toes touch the pull-up not tape the bar AND wear
the shoulder, the athlete bar. At the start of each hand protection. Bar
may move the dumbbell rep, the arms must be fully Muscle-Up: In the bar
overhead any way they extended with the feet off muscle-up, the athlete
choose. Shoulder press, the ground, and the feet must begin with or pass
push press, push jerk and must be brought back through, a hang below the
split jerk are all permitted. behind the plane of the bar bar with arms fully
The non-working hand may and the rest of the body extended and the feet off
not come into contact with before attempting the the ground. Kipping the
the body or the dumbbell repetition. An overhand, muscle-up is acceptable,
while the dumbbell is being underhand and mixed-grip but pull-overs, rolls to
lifted. Athletes may use are all permitted. Both feet support and glide kips are
two hands while lowering must come into contact not permitted. The heels
the dumbbell between with the bar at the same may not rise above the
reps. The dumbbell must time, inside the hands. height of the bar during
come to a full lockout Athletes may wrap tape the kip. At the top, the
overhead, with the hips, around the pull-up bar OR elbows must be fully
knees, and arms fully wear hand protection locked out while the
extended, the feet aligned (gymnastics-style grips, athlete supports their body
under the hips, and the bar gloves, etc.), but they may above the bar with the
directly over the middle of not tape the bar AND wear shoulders over or in front
the athlete’s body when hand protection. Power of the bar. Athletes must
viewed in profile. If a split Snatch: In the power pass through some portion
jerk is performed, both feet snatch, the barbell must of a dip to lockout over the
must return and align begin on the floor. The bar bar. Only the hands, and
under the athlete’s hips must then travel from the no other part of the arm,
while the dumbbell is floor to directly overhead may touch the pull-up bar
locked out overhead. in one motion without to assist the athlete in
Dumbbells locked out at an stopping at the shoulders completing the rep.
angle to the side of the or touching the body
body away from the anywhere above the hips. wodwell.com/wod/sid-19-2-
vertical plane will not be Touch-and-go is permitted. qualifier
last rep of the double- This workout ends when Prior to starting this
unders. both athletes reach lockout workout, each athlete will
on the final rep of the bar need to create a station to
Every second counts in this muscle-up. perform handstand push-
workout. The team’s score ups. This is a 20-minute
will be the time it takes to Every second counts in this workout, with the first
complete all 720 workout. The team’s score athlete working during the
repetitions. Time will be will be the time it takes to first 10 minutes, and the
recorded in full seconds. complete all 90 repetitions. second athlete working
Do not round up. If the Time will be recorded in during the second 10
athletes finish in 10:32.7, full seconds. Do not round minutes. This workout
their score is 10:32. There up. If the team finishes in begins with the first athlete
is a 15-minute time cap. If 10:32.7, its score is 10:32. standing tall. At the call of
they do not finish all 720 There is a 30-minute time “3, 2, 1… go!” the athlete
reps before the time cap, cap. If the team does not will kick up to the wall and
their score will be the finish all 90 reps before the complete as many
number of reps completed. time cap, its score will be handstand push-ups as
the number of reps possible before the clock
completed. reaches 2:00. They will
wodwell.com/wod/team-series-
then rest until the clock
17-2
reaches 4:00. From 4:00-
wodwell.com/wod/team-series-
6:00, they will complete as
17-6
“TEAM SERIES many double-unders as
possible. They will rest
17.5” until the clock reaches
“TEAM SERIES
AMRAP in 10 minutes (with 8:00, at which point they
a Partner) 3 Synchronized 18.1” will have until 10:00 to find
Burpee Box Jump-Overs AMRAP (with a partner) in a 1-rep-max back squat.
(24/20 in) 7 minutes Synchronized Plates smaller than 1⁄2 lb.
3 Synchronized Deadlifts Bar Facing Burpees may not be used. There is
(225/155 lb) no limit to the number of
6 Synchronized Burpee Box Prior to starting the attempts within the 2-
Jump-Overs (24/20 in) workout, both athletes will minute time window.
6 Synchronized Deadlifts need to create a long
(225/155 lb) straight line on the floor The second athlete will
9 Synchronized Burpee Box and place their barbells perform the same
Jump-Overs (24/20 in) perpendicular to and on exercises as the first
9 Synchronized Deadlifts the center of their lines. athlete but in the opposite
(225/155 lb) The workout begins with order: back squat from
the barbells resting on the 10:00-12:00, double-under
Etc., adding 3 reps to each floor and the athletes from 14:00-16:00 and
exercise every round. standing tall. After the call handstand push-up from
of “3, 2, 1... go!” the 18:00-20:00.
athletes will begin the bar-
Prior to starting this facing burpees, with both The team’s score is the
workout, each athlete will athletes’ chests touching sum of all the reps
need to create a long the floor at the same time. completed during the
straight line on the floor The workout ends once the handstand push-ups and
and place a box on the clock reaches the 7-minute double-unders, and the
center of that line. This mark. Every rep counts in weight in lb. of the
workout begins with the this workout. The team’s heaviest squat from each
athletes standing tall. At score will be the total athlete. For example, if
the call of “3, 2, 1… go!” number of synchronized Athlete 1 completes 40
the athletes will drop down bar-facing burpees handstand push-ups, 160
and begin the burpee box completed before the time double-unders and a max
jump-overs. Partners must cap. Each synchronized squat of 350 lb., and
be synchronized, with their burpee will count as 1 Athlete 2 completes 35
chests touching the floor at completed rep. Scaling All handstand push-ups, 175
the same time. Once 3 athletes can complete this double-unders and a 250-
reps are complete, each workout as prescribed. lb. squat, the team’s score
athlete will move to their Newer athletes can will be 1,010.
barbell and perform complete the scaled
synchronized deadlifts, version, which allows for
with both athletes standing wodwell.com/wod/team-series-
stepping down and up from
17-7
tall at the top of the lift at the floor, as well as
the same time. After 3 stepping instead of
deadlifts, the team will jumping over the barbell
move back to the box for
“TEAM SERIES
each rep.
the next round, this time 18.2”
completing 6 reps of each wodwell.com/wod/team-series- For Time (with a Partner)
exercise. 18-1 20 Synchronized Squat
Cleans (135/95 lb)
During each round, the 20 Synchronized Squat
number of repetitions for “TEAM SERIES Cleans (185/125 lb)
each exercise will increase 18.4” 20 Synchronized Squat
by 3 reps: 3 the first round, Cleans (225/155 lb)
5 Rounds for Time 50
6 the second round, 9 the
Double-Unders (each)
third, 12 the fourth, etc. Time Cap: 7 minutes
50 foot Synchronized
Teams will follow this
Dumbbell Overhead
pattern, completing as This workout begins with
Lunges (50/35 lb)
their pull-ups, but the should use additional reps completed before the
monitor must be reset to judges as needed to time cap. Scaled Option
zero, and they may not ensure all standards are Complete as many reps as
grab the handle until after met. Every second counts possible in 7 minutes
slapping hands. The in this workout. The team’s following this pattern: 20
second athlete will score will be the time it squat cleans, 95 / 65 lb.
complete the row, takes to complete all the 20 squat cleans, 135 / 95
thrusters and pull-ups in repetitions. Time will be lb. 20 squat cleans, 155 /
the same fashion as the recorded in full seconds. 105 lb. Newer athletes
first. This workout ends Do not round up. If the may want to further reduce
when the second athlete’s team finishes in 12:32.7, the loading. The first load
chest touches the bar on its score is 12:32. There is should be easy. The
the last rep of the chest-to- a 15-minute time cap. If second load should be
bar pull-ups. the team does not finish all harder, but you should be
550 reps before the time able to complete the 20
Every second counts in this cap, its score will be the reps in 2-3 minutes. The
workout. The team’s score number of reps completed. final load should be heavy
will be the time it takes to Scaled Option 5 rounds for you but doable.
complete all the for time of: 50 single-
repetitions. Time will be unders 50-ft. single-arm wodwell.com/wod/team-series-
recorded in full seconds. overhead lunge Men: 35- 18-2
Do not round up. If the lb. dumbbell Women: 20-
team finishes in 12:32.7, lb. dumbbell Choose a
its score is 12:32. There is dumbbell with which you “TEAM SERIES
no time cap. Note the time can lunge 25 ft. without 18.5”
at which the first athlete setting it down. Newer For Time (with a Partner)
finishes, as this will be athletes can also reduce 10-9-8-7-6-5-4-3-2-1 reps
required when submitting the number of rounds, reps of:
your score. of the single-under and Bar Muscle-Ups
distance of the lunge so Squat Snatches (95/65 lb)
that the workout can be
wodwell.com/wod/team-series-
completed in under 15 Time Cap: 20 minutes
17-8
minutes.
This workout begins with
wodwell.com/wod/team-series- one athlete standing tall
“TEAM SERIES 18-4
under the pull-up bar. The
18.3”
first athlete will complete
21-15-9 Reps for Time 10 bar muscle-ups followed
(with a Partner) “TEAM SERIES by 10 squat snatches, then
Synchronized Pull-Ups tag the hand of the second
seconds. Do not round up. to the hang position with pull-ups, use assistance.
If the team finishes in arms straight, the athlete For the squat snatch, pick
12:32.7, its score is 12:32. must again perform a hang a load at which you can
There is no time cap. clean (either power or complete the first round
Scaled Option 21-15-9 squat), reaching full unbroken. If needed,
reps for time of: Jumping extension of the hips and reduce the overall volume
pull-ups Deadlifts knees at the top with the by skipping the first few
Men: 135 lb. Women: 95 barbell on the shoulders rounds (start with 8 or 7
lb. This workout is quick. and elbows in front of the and work your way down).
Reduce the loading further bar. Finally, the athlete
if each round will take you must perform a jerk (split wodwell.com/wod/team-series-
more than 2-3 sets to jerk or push jerk), finishing 18-5
reach down, grab the the lift will count if it is that all four feet are in
handle and begin rowing. successfully completed. contact with the bar at the
Each team may use only The team’s score will be same time. Once 30
one rower and MUST the combined weight (in synchronized toes-to-bars
switch every 25 calories pounds) of each athlete’s have been completed,
rowed. Once the monitor best individual attempt at athletes proceed to the
reads 100 calories, the the barbell complex. For synchronized dumbbell
athletes must touch hands example, if Athlete 1 snatches, where they will
and then may begin the successfully completes 225 perform 40 repetitions.
handstand push-ups. lb. and Athlete 2
successfully completes 255 Each rep is counted once
Each athlete must lb., the team’s score for both athletes have their
complete at least 1 this event will be 480 lb. dumbbells locked out
handstand push-up each overhead. Once 40
round, and only one Scaling Most athletes can dumbbell snatches have
athlete may be working at complete this lift as been completed, athletes
a time. Teams must touch prescribed. proceed to the
hands when switching. synchronized dumbbell box
After completing 50 step-overs, where they will
handstand push-ups, wodwell.com/wod/team-series- perform 50 repetitions.
18-7
teams can begin Round 2. Each rep is counted once
The monitor should again both athletes have stepped
be set at zero and athletes over their boxes and
“THE BEACH”
MUST again switch every reached the same side
25 calories. Once the For Time 250 yard Swim with all four feet on the
monitor reads 100 calories, 50 Kettlebell Thrusters ground at the same time.
the athletes must touch (35/24 lb) Once all 50 repetitions are
hands and then may begin 30 Burpees completed, athletes will
the second round of 500 yard Swim again perform 40 dumbbell
handstand push-ups. Time 30 Burpees snatches followed by 30
stops once the 50th 50 Kettlebell Thrusters synchronized toes-to-bars.
handstand push-up has (35/24 lb) This workout ends when all
been completed. 250 yard Swim four feet contact the bar
for the 30th repetition on
Every second counts in this wodwell.com/wod/the-beach
the second set of toes-to-
workout. The team’s score bars.
will be the time it takes to
complete all 300 “THE END” Every second counts in this
repetitions. Time will be 3 Parts Scored Individually workout. The team’s score
recorded in full seconds. "The End 1" will be the time it takes to
box to the next section, lengths. Once complete, with full hip and knee
and head back to the they'll move back to the extension. Once complete,
dumbbells for the set of 12 pull-up bar to perform their they must pick up the
of each movement, then 9 required number of chest- back, and hold it in a "bear
of each movement, then to-bar pull-ups, or in the hug" position in the front of
another round of 12 of case of scaled, the same their body, and carry it for
each movement, and quantity of pull-ups. They'll a total of 50m. They'll
finally, one more round of then perform the same continue this for two total
15 of each movement. number of heavy sled push rounds. All adaptive
Once finished with their lengths, and return to the athletes will perform a
final burpee box jump pull-up bar for one final different version of WOD 5,
over, they’ll sprint to the movement. All divisions which includes a distance
finish mat where the judge but scaled, will finish with swim for time.
will record their time. the required number of bar
Double Dumbbell muscle-ups, and complete wodwell.com/wod/wza-iceage-
Snatch: The Double the workout with one more meals-strong-swim
70 Wall Ball Shots (20/14 time. Chest to Bar Pull- Wreck Bag Mile. Using chip
lb, 10 ft) ups: This is a standard timing software, athletes
90 Double-Unders chest to bar pull-up. Dead will run through a course
hang, kipping or butterfly out and around downtown
Time cap: 30 minutes pull-ups are allowed as Miami wearing a timing
long as all the bib. Mid-way through the
At the start of the clock, requirements are met. The course, they will be faced
athletes will begin with arms must be fully with the start of WOD 2,
barbell pre-loaded and extended at the bottom, which is a continuation of
rope in hand. At the with the feet off the their current run. This,
conclusion of the final jump ground. At the top, the however, does not affect
rope repetition at the end chest must CLEARLY come their WOD 1 score, which is
of the workout, the athlete into contact with the bar the total time through the
will record their time. If the below the collarbone. entire of the Powerdot 7k
athlete is unable to Cleans: A muscle clean, run. This workout is simply
perform the entirety of the power clean, squat clean scored as the fastest total
work beneath the 30:00 or split clean may be used, time on the run.
time-cap, record a 1 as long as the barbell
second penalty for every comes up to the shoulders, wodwell.com/wod/wza-
missed repetition (ie. if with the hips and knees powerdot-7k-wreck-bag-run
they were unable to fully extended with the
perform the 30 muscle- feet in line and the elbows
ups, the second set of 50 in front of the bar. Front “WZA RPM
deadlifts, 70 wallballs, and Rack Lunge: Athletes can CHIPPER”
90 double-unders= 240 bring the bar to their For Time 150 meter Run
repetitions= total time: shoulder in any fashion. 50 Deadlifts (225/155 lb)
34:00.) Once the athlete has the 150 meter Run
bar in the frontal plane, 40/30 Ring Dips
wodwell.com/wod/wza-online- they may begin lunging. At 150 meter Run
challenge-18-6
the top of each repetition, 30 Alternating Dumbbell
the athletes' hips and Squat Snatches (70/50 lb)
knees must be fully 150 meter Run
“WZA ONLINE
extended. At the bottom, 200 Weighted RPM Scout
CHALLENGE the athlete's knee must Double-Unders
17.3 & 17.4” make contact with the 150 meter Run
For Load and Reps in 19 floor. Athletes may not 100 foot Handstand Walk
minutes From 0:00-5:00: take extra steps between
Find 1-Rep Max Snatch each lunge. Athletes must Time Cap: 20 minutes
perform each designated
From 5:00-14:00, AMRAP: segment without dropping On the call of 3-2-1, go, the
3 Power Snatches (75/55 the barbell from the front athlete will proceed to
lbs) rack. the trueform to begin a
3 Box Jumps (24/20 in) 150m run. This run will act
6 Power Snatches (75/55 wodwell.com/wod/wza-robin as a "buy-in" for this
lbs) and every subsequent
6 Box Jumps (24/20 in) movement of the chipper.
9 Power Snatches (75/55 “WZA SPECIAL Once done with the run,
lbs) DELIVERY” the athlete will head to
9 Box Jumps (24/20 in) For Time 5/4 Rope Climbs their preloaded barbell to
Increasing each round by 3 45 feet Sandbag Carry begin their set of 50
reps each movement (200/140 lb) deadlifts. After completing
9 Thrusters (115/80 lb) the deadlifts, they'll head
From 14:00-19:00: 45 feet Sandbag Carry back to the trueform for
Find 1-Rep Max Snatch (200/140 lb) another set of 150m on the
4/3 Rope Climbs trueform. Once complete,
Score of the Snatch they'll move to the ring
45 feet Sandbag Carry
component is the dips/hand-release push-
(200/140 lb)
combined load of the first ups. Then they'll head back
15 Thrusters (115/80 lb)
and second max lifts. to the 150m run, and
45ft Sandbag Carry
(200/140 lb) proceed through the
wodwell.com/wod/wza-online- same fashion from the
challenge-17-3-17-4 3/2 Rope Climbs
45ft Sandbag Carry alternating dumbbell squat
(200/140 lb) snatches, back to the run,
then to the single-unders,
“WZA ONLINE 21 Thrusters (115/80 lb)
back to the run, then 100ft
CHALLENGE handstand walk or
The workout begins with
17.7” athletes on the starting dumbbell overhead
For Time 1,000 meter Row mat. On go, they’ll proceed walking lunge.
15/12 Ring Muscle-Ups to the rope to perform the
wodwell.com/wod/wza-rpm-
30 Thrusters (95/65 lb) required number of rope
chipper
climbs. Once complete,
wodwell.com/wod/wza-online- The athlete will proceed to
challenge-17-7 their sandbag, where
“WZA THE
they’ll pick it up, and carry
to and from for three total OCHO CHIPPER”
“WZA trips, for a total of 45ft. For Time 30/20 Bar Muscle-
PROGENEX BAR The athlete will drop the Ups
COMPLEX” sandbag on the side 30 Hang Power Cleans
closest to their barbell, and (155/105 lb)
For Time 3 Hang Cleans,
then perform the required 30 Deficit Handstand Push-
50 Heavy Double-Unders successful carry must start position and may not be
40/30 calorie Ski Erg with both feet clearly lowered below the knees.
*+5 calorie for every break behind the start line and Full extension of the hips
finish with both feet clearly and knees must be
Time Cap: 14 minutes in front of the finish line. achieved with the bar in
Thrusters: This is a the front rack position for
At the start of the workout standard barbell thruster in the rep to count. Reps can
, the athlete will start the which the barbell moves be unbroken or partitioned
ski for calories. Once from the bottom of a front as needed. Handstand
finished, the athlete will squat to full lockout Push-Up: Every repetition
follow the path to the overhead. The bar starts of the handstand push-up
water and swim 250m, on the ground. The hip begins and ends at the top
after which the athlete will crease must clearly pass of a handstand, with the
re-enter the field and below the top of the knees arms fully locked out, the
follow the path back to the in the bottom position. A heels in contact with the
jump rope station. Each set full squat clean into a wall, the hips open and the
of jump rope will be thruster is allowed when body in line with the arms.
performed on one station. the bar is taken from the The feet do not need to
The athlete will advance floor. If the barbell is remain in contact with the
after the completion of dropped from above, the wall for the entire
every prescribed set of barbell must settle before movement, but both must
repetitions in the jump the athlete picks it up; for touch the wall at the top of
rope station. Each set of the next repetition. The the movement. Kipling is
jump ropes must be barbell must come to a full allowed. Front Squat: In
performed unbroken, if the lockout overhead, with the the front squat, the barbell
athlete breaks at any point hips, knees, and arms fully must be held in the front
during the set, a 5 calorie extended, and the bar rack position. The hip
penalty will be added to directly over the middle of crease must clearly pass
the final ski erg. There will the athlete’s body for the below the top of the knees
only be 1 penalty per rep to count. in the bottom position. At
station for a maximum the top, the knees and hips
total of 3 penalties totaling wodwell.com/wod/wza-special- must be completely open
up to 15 calories. The delivery with the barbell in control.
athlete will then move to A full squat clean on the
the ski erg to complete the first repetition will count as
total amount of calories “WZAOC 18.1 a repetition as long as all
required including the QUALIFIER” the above requirements
penalties. Once the For Time 150 Double- are met. Toes-to-Bar: The
prescribed number of Unders athlete must go from a full
calories is reached (plus 60 Wall Ball Shots (20/14 hang position to having the
overhead squat. At the target does not touch the mark, at which point WOD
start, the athlete may wall, that rep will not be 3 is complete. Please note,
choose to bring the pre- counted. The athlete may you must have clips on the
loaded barbell overhead then catch the ball and bar when performing clean
however they please.An perform multiple reps if and jerks for both WOD 2 &
athlete may squat snatch they so choose. Finally, WOD 3. Movement
their first repetition of each athletes may not catch the Standards
set from the floor, and that ball on the bounce, and Clean & Jerk: For the
shall count as a repetition. head right into a wallball clean & jerk on WOD 2 & 3,
At the conclusion of the repetition. The ball must any style of clean, and any
last overhead squat in be settled on the floor style of jerk is permitted.
round one, the athlete will before picking it up to This simply means the
proceed back to the rower, begin another set. Chest- barbell must originate on
and reset the monitor to to-Bar: The chest to bar the floor, arrive at the
display zero calories, and pull-up begins with an athlete’s shoulder, and
proceed through the triplet athlete at a dead-hang finish with the barbell
for their second and final (arms, shoulders, and hips locked out overhead, with
round. Once the athlete extended) from a pull-up the athlete’s hips, knees,
finishes two rounds or hits rig. The athlete then, using shoulders, and arms at full
the 18 minute time-cap, any style (kipping, extension, with the barbell
whichever comes first, the butterfly, strict,) must draw over the athlete’s center of
athlete will begin workout anywhere from their mass. Some examples of
5. Workout 5 begins with clavicle to their first rib in permissible reps include a
the balance of the 20 physical contact with the power clean, split clean,
minute running clock. bar. Each repetition begins hang clean, squat clean,
Using the preloaded with the athlete in a dead- hang squat clean, into a
barbell from workout 4, the hang, and finishes with the strict press, push press,
athlete will proceed to athlete making contact push jerk, or split jerk. If
attempt to find their 1RM with their chest to the bar. the athlete completes the
hang-snatch, any style. clean, but not the jerk, that
The barbell must first be wodwell.com/wod/wzaoc-18-1- rep will not be counted.
deadlifted off the ground to qualifier Athletes may only use one
full hip and knee barbell for this workout.
extension. Then, while Additionally, athletes must
keeping the barbell off the “WZAOC 18.5 change out their own
ground, the athlete in one QUALIFIER” weights and cannot have a
swift motion must bring AMRAP in 15 minutes 30 pit crew assist them during
the barbell from the hang Back Squats (135/95 lb) the workout.
position to overhead, using 30 Toes-to-Bars
a muscle, power, squat, or 30 Back Squats (135/95 lb) wodwell.com/wod/wzaoc-18-2-
(2) devil presses entirety, will then proceed There is no tie-breaker for
(explained below.) Once to start back at the first this event, and it is scored
the athlete completes the movement and continue as the total meters rowed
two devil presses, they will through again until the as displayed on the screen.
continue to the plyometric clock runs out. At the start
box set to the specific of the clock, athletes will wodwell.com/wod/wzaoc-18-6-
height, where they will begin with their set of Back qualifier
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
wodwell.com/wod/andrew-
“ANDRE desperito
FLETCHER” “ALAN
5 Rounds for Time 21 CAMERON”
Deadlifts (65/45 lb) 21-15-9 Reps for Time
“ANDY
15 Cleans (85/65 lb) Overhead Squats (45/30 FREDERICKS”
9 Push Presses (105/85 lb) kg) For Time 25 Overhead
Handstand Push-Ups Squats (95/65 lb)
wodwell.com/wod/andre-fletcher GHD Sit-Ups 50 Double-Unders
25 Handstand Push-Ups
wodwell.com/wod/alan-cameron 50 Double-Unders
“ANDREW 25 Push Presses (95/65 lb)
JORDAN” 50 Double-Unders
“ALLAN
AMRAP in 10 minutes 3
Power Cleans (135/95 lb) TARASIEWICZ” wodwell.com/wod/andy-
fredericks
3 Power Snatches (135/95 5 Rounds for Time 5 Power
lb) Cleans (135/95 lb)
3 Overhead Squats (135/95 5 Power Snatches (135/95
“ANTHONY
lb) lb)
50 meter Bear Crawl 5 Squat Cleans (135/95 lb)
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
wodwell.com/wod/brian-bilcher
“BRIAN
“BREHM”
SWEENEY”
For Time 10 Rope Climbs “BRIAN
5 Rounds for Time 7 Bear
Complexes (135/95 lb)
(15 ft) MCALEESE”
20 Back Squats (225 lb)
10 Lateral Over Bar For Time 75 Thrusters
30 Handstand Push-Ups
Burpees (95/65 lb)
40 calorie Row
20 Double-Unders
One “Bear Complex”
wodwell.com/wod/bruce-gary
Cash Out: wodwell.com/wod/brian-hickey
25 Push-Ups “CAMERON”
2,000 meter Run For Time 50 Walking
“BULLFROG
Lunges
wodwell.com/wod/capoot 811GS (INNER 25 Chest-to-Bar Pull-Ups
CHAMBER)” 50 Box Jumps (24/20 in)
AMRAP in 29 minutes Buy- 25 Triple-Unders
“CARL BINI” 50 Back Extensions
In: 811 meter Run
5 Rounds for Time 500 25 Ring Dips
meter Row Then: 50 Knees-to-Elbows
50 Double-Unders 8 Pull-Ups 25 Wall Ball "2-for-1's"
5 Squat Clean Thrusters 11 Push Presses (135/85 (20/14 lb)
(155/105 lb) lb) 50 Sit-Ups
8 Box Jumps (24/20 in) 5 Rope Climbs (15 ft)
wodwell.com/wod/carl-bini
11 Kettlebell Swings (53/35
See: Wall Ball 2-for-1 demo
lb)
8 Toes-to-Bars
“CARSE” wodwell.com/wod/cameron
11 Power Cleans (135/85
21-18-15-12-9-6-3 Reps for lb)
Time Squat Clean (95/65 8 Burpees
“CARL
lb)
Double-Unders wodwell.com/wod/bullfrog- BEDIGIAN”
Deadlift (185/135 lb) 811gs-inner-chamber For Time 500 meter Row
Box Jump (24/20 in) 30 Snatches (95/65 lb)
500 meter Row
Start each round with a 50 30 Clean-and-Jerks (95/65
wodwell.com/wod/christopher-
“CHRISTOPHER
santora “CHRIS KYLE” PICKFORD”
3 Rounds for Time 40 For Time Lift 20,000 lbs
Kettlebell Swings (53/35 lb)
“CLOVIS” 40 Box Jumps (24/20 in) Pick any weight you want
For Time 10 mile Run 40 Thrusters (65/45 lb) but the weight cannot
150 Burpee Pull-Ups 40 Elevated Push-ups (feet change. Lift the barbell in
Partition the Run and on 24/18 in box) any manner until you
Burpee Pull-Ups as needed. reach a total of 20,000 lbs.
After each thruster the bar
wodwell.com/wod/clovis must be lowered to the wodwell.com/wod/christopher-
ground. No dropping of the pickford
bar from the top.
“COFFLAND”
wodwell.com/wod/chris-kyle “CHUCK”
For Time 6 minute Hang
Hold (cumulative) 10 Rounds for Time Push-
Ups (3-6-9-12-15-18-21-24-
Each time you drop from
“CHRISTOPHER 27-30 reps)
the bar, perform: MOZZILLO” Pull-Ups (1-2-3-4-5-6-7-8-9-
800 meter Run 5 Rounds for Time 5 Squat 10 reps)
30 Push-Ups Clean-and-Jerks (155/105 Dips (2-4-6-8-10-12-14-16-
lb) 18-20 reps)
With a running clock, 10 Box Jumps (24/20 in) Chin-Ups (10-9-8-7-6-5-4-3-
athlete starts the workout 15 Pull-Ups 2-1 reps)
by free-hanging by the 500 meter Row Pistols (5-5-5-5-5-5-5-5-5-5
hands only from a pull-up reps)
bar. If athlete drops from wodwell.com/wod/christopher-
the pull-up bar before 6 mozzillo In the first round complete
minutes, take note of the 3 push-ups, 1 pull-up, 2
time but do not stop the dips, 10 chin-ups and 5
clock. Once the run and “CHRISTOPHER pistols. In the next round
push-ups are complete, SULLIVAN” complete 6, 2, 7, 10 and 5
resume the hang hold. of each movement, and so
3 Rounds for Time 1 Squat
Repeat until cumulative on for 10 rounds. The
Snatch (115/85 lb)
hang hold time reaches 6 difference between a pull-
2 Squat Cleans (115/85 lb)
minutes. Score is the total up and a chin-up is the
3 Hang Cleans (115/85 lb)
time, including the time it hand position on the pull-
4 Power Snatches (115/85
takes to do all runs and up bar (hands should face
lb)
push-ups. inward for pull-ups,
1 Rope Climb (15 ft)
outward for chin-ups).
wodwell.com/wod/coffland
wodwell.com/wod/christopher-
wodwell.com/wod/chuck
sullivan
“CRAIN”
“COE” “COFFEY”
2 Rounds For Time 34
Push-Ups For Time 800 meter Run
10 Rounds For Time 10
50 yard Sprint 50 Back Squats (135/95 lb)
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
wodwell.com/wod/dallas-5 wodwell.com/wod/dana-hannon
“DANIEL”
“DANIEL “DANIEL For Time 50 Pull-Ups
BRETHEL” 400 meter Run
HARLIN”
21 Thrusters (95/65 lb)
24-18-12-6 Reps for Time 4 Rounds for Time 3 Squat 800 meter Run
Burpee Box Jumps (24/20 Cleans (185/135 lb) 21 Thrusters (95/65 lb)
in) 6 Front Squats (185/135 lb) 400 meter Run
Abmat Sit-Ups with 12 Deadlifts (185/135 lb) 50 Pull-Ups
Medicine Ball (20/14 lb) 24 Double-Unders
wodwell.com/wod/daniel
wodwell.com/wod/daniel-brethel wodwell.com/wod/daniel-harlin
“DANIEL
“DANIEL “DANIEL
LIBRETTI”
MCCARTNEY” O’CALLAGHAN”
21-15-9 Reps for Time
3 Rounds for Time (In a For Time Buy-In: Deadlifts (315/225 lb)
Team of 3) 2000 meter 100 Double-Unders Bar Over Burpees
Row
Box Jumps (30/24 lb)
14 Dumbbell Thrusters 20 Cleans (135/95 lb)
(50/35 lb) 20 Shoulder-to-Overheads wodwell.com/wod/daniel-libretti
34 Kettlebell Swings (70/53 (135/95 lb)
lb) 20 Clean-and-Jerks (135/95
484 Double-Unders lb) “DANIEL SUHR”
108 Burpees
2 Rounds for Time 21
2000 meter Row Cash-Out:
Burpee Ring Dips
18 Deadlifts (225/155 lb) 100 Double-Unders
16 Overhead Squats
Break up reps however you (115/75 lb, from the
wodwell.com/wod/daniel-
choose. One athlete works ocallaghan
ground)
at a time.
wodwell.com/wod/daniel-suhr
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
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
wodwell.com/wod/jennifer wodwell.com/wod/john-burnside
“JAIME L.
CAMPBELL”
“JIMMY” AMRAP in 25 minutes 7 “JOHN CRISCI”
AMRAP in 30 minutes 5 Deadlifts (185/135 lb) For Time 25 Box Jumps
Deadlifts (120/90 kg) 6 Kettlebell Swings (53/35 (24/20 in)
7 Pull-Ups lb) 25 Pull-Ups
9 Push-Ups 7 Barbell Hack Squats 25 Kettlebell Swings (24/16
(185/155 lb) kg)
wodwell.com/wod/jimmy 6 Plate Sit-Ups (45/25 lb) 25 Air Squats
25 Sit-Ups
1 Burpee at the top of 25 Deadlifts (135/95 lb)
“JOHN every minute 25 Wall Ball Shots (20/14
CHIPURA” lb)
Start the workout with 1 25 Burpees
2 Rounds for Time 19 burpee and perform 25 Power Cleans (135/95
Deadlifts (225/115 lb) another at the top of each lb)
19 Bar Over Burpees minute. View a hack squat
demo wodwell.com/wod/john-crisci
wodwell.com/wod/john-chipura
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)
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)
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
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
wodwell.com/wod/kevin-pryor
“LEE FEHLING” “KENNETH
3 Rounds for Time 50 Wall WATSON”
Ball Shots (20/14 lb) 4 Rounds for Time 21 Pull- “KLEPTO”
10 Clean-and-Jerks (95/65 Ups 4 Rounds For Time 27 Box
lb) 4 Clean-and-Jerks (225/155 Jumps (24/20 in)
lb) 20 Burpees
wodwell.com/wod/lee-fehling 11 Squat Cleans (145/100
21 Burpees
4 Back Squats (225/155 lb) lb)
wodwell.com/wod/lumberjack-20 wodwell.com/wod/kyle
“LOUIS
MODAFFERI”
“MAGPIE” “LAWRENCE
For Time 800 meter Run
3 Rounds For Time 800 STACK” 50 Box Jumps (24/20 in)
meter Run For Time 50 Thrusters 100 Kettlebell Swings
20 Knees-to-Elbows (45/35 lb) (24/16 kg)
30 Kettlebell Swings (24/16 50 Sit-Ups 150 Double-Unders
kg) 50 Box Jumps (24/20 in) 800 meter Run
40 Sumo Deadlift High- 50 Kettlebell Swings (24/16
Pulls (40/30 kg) kg) wodwell.com/wod/louis-modafferi
50 Thrusters (45/35 lb)
wodwell.com/wod/magpie
wodwell.com/wod/lawrence-stack “LUKE”
“MANUEL” For Time 400 meter Run
15 Clean-and-Jerks
5 Rounds for Reps in 50 “LEDESMA” (155/105 lb)
minutes 3 minutes of Max AMRAP in 20 minutes 5 400 meter Run
Rope Climbs Parallette Handstand Push- 30 Toes-to-Bars
2 minutes of Max Air Ups (6" Deficit) 400 meter Run
Squats 10 Toes Through Rings 45 Wall Ball Shots (20/14
2 minutes of Max Push-Ups 15 Medicine Ball Cleans lb)
3 minutes to Run 400
“MARCO”
“MARTIN “LINCOLN
3 Rounds for Time 21 Pull-
DEMEO” QUAPPE”
Ups
For Time 21 Squat Cleans For Time 10-9-8-7-6-5-4-3- 15 Handstand Push-Ups
(135/95 lb) 2-1 reps of: 9 Thrusters (135/95 lb)
15 Box Jumps (24/20 in) Thrusters (95/65 lb)
9 Burpees wodwell.com/wod/marco
21 Box Jumps (24/20 in) 1-2-3-4-5-6-7-8-9-10 reps
15 Burpees of:
9 Squat Cleans (135/95 lb) Burpees “MARK
21 Burpees WHITFORD”
15 Squat Cleans (135/95 Perform one round of the
thrusters before moving on 4 Rounds for Time 15
lb)
to one round of burpees. Dumbbell Thrusters
9 Box Jumps (24/20 in)
Alternate the two (2x40/20 lb)
wodwell.com/wod/martin-demeo movements until you finish 50 meter Dumbbell
all the repetitions required. Overhead Walking Lunges
(2x40/20 lb)
“MATT 16” wodwell.com/wod/lincoln-quappe
wodwell.com/wod/mark-whitford
For Time 16 Deadlifts
(275/185 lb)
16 Hang Power Cleans
“LOUIS ARENA”
“MARTIN BELL”
(185/135 lb) 4 Rounds for Time 10 Back
Squats (275/205 lb) For Time 2000 meter Row
16 Push Presses (135/95
400 meter Run 100 Deadlifts (bodyweight)
lb)
50 Thrusters (43/30 kg)
800 meter Run
wodwell.com/wod/louis-arena 1000 meter Row
16 Deadlifts (275/185 lb)
100 Overhead-Touch Push-
16 Hang Power Cleans
Ups
(185/135 lb)
16 Push Presses (135/95 “LUCE” 50 Pull-Ups
500 meter Row
lb) 3 Rounds For Time 1000
100 AbMat Sit-Ups
800 meter Run meter Run
100 Wall Ball Shots (20/14
16 Deadlifts (275/185 lb) 10 Muscle-Ups
lbs)
16 Hang Power Cleans 100 Air Squats
(185/135 lb)
Overhead-touch push-ups
16 Push Presses (135/95 Wear a weight vest (20/14
require the athlete to
lb) lb)
perform a hand-release
push-up (aka: press-up),
Use three barbells. Take all wodwell.com/wod/luce
where when the chest is on
of them (including push
wodwell.com/wod/michael-
cammarata
From 14:00-16:00: “MCDONALD &
20 meter Sprint GALAGHER”
16 Tuck Jumps
2 Rounds for Time 200
“NICOLAS” “MICHAEL
For Time Buy-In: 2 mile “MICHAEL
HAUB”
Run WEINBERG”
EMOM in 10 minutes 4
Front Squats (225/155 lb) 5 Rounds for Time 500
Then, 4 rounds of: meter Row
10 Double-Unders
3 Rope Climbs 20 Pull-Ups
18 Thrusters (95/65 lb) 5 Push Jerks (135/95 lb)
wodwell.com/wod/michael-haub
12 Bar Facing Burpees
wodwell.com/wod/michael-
Cash-Out: 2 mile Run weinberg
“MICHAEL
Wear a Weight Vest LYNCH”
throughout (20/14 lb) For Time 400 meter Run “MONTI”
Then, 21-15-9 reps of: 5 Rounds for Time 50 Box
wodwell.com/wod/nicolas Thrusters (65/35 lb) Step-Ups (45/35 lb barbell,
Pull-Ups 20" box)
15 Cleans (135/95 lb)
“NOOKIE” 400 meter Run 50 Box Step-Ups (45/35 lb
AMRAP in 20 minutes 7 Then, 21-15-9 reps of: barbell, 20" box)
Squat Cleans (40/30 kg) Cleans (65/35 lb) 10 Snatches (135/95 lb)
7 Push Press (40/30 kg) Ring Dips
7 Back Squats (40/30 kg) wodwell.com/wod/monti
200 meter Run 400 meter Run
Then, 21-15-9 reps of:
“PATRICK
“NICHOLAS
BYRNE” “MICHAEL CHIOFALO”
For Time 10 Thrusters WARCHOLA”
(135/95 lb) 2 Rounds for Time 800
10 Pull-Ups For Time 100 Double- meter Run
9 Thrusters (135/95 lb) Unders 20 Chest-to-Bar Pull-Ups
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)
(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)
wodwell.com/wod/nukes
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)
AMRAP in 10 minutes 5
Push Presses (60% of 1RM) Cash-Out: 5 Push-Ups
“RANDY”
5 Sit-Ups
5 Handstand Push-Ups Do not use a weight rack. For Time 75 Power
5 Sit-Ups Take the barbell from the Snatches (75/55 lb)
ground.
wodwell.com/wod/robert-king-jr wodwell.com/wod/randy
wodwell.com/wod/pedro-66
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
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)
wodwell.com/wod/roney wodwell.com/wod/scott-kopytko
“SMYKOWSKI”
For Time 6 km Run
60 Burpee Pull-Ups “ROY” “SEAN”
5 Rounds For Time 15 10 Rounds For Time 11
Wear a weight vest (30/20 Deadlift (225/155 lb) Chest-to-Bar Pull-Ups
lb) 20 Box Jumps (24/20 in) 22 Front Squats (75/55 lb)
25 Pull-Ups
wodwell.com/wod/smykowski wodwell.com/wod/sean
wodwell.com/wod/roy
“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,
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/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
final 37 burpees. Score is as prescribed, or with the 30 Back Squats (135/95 lb)
the total time it takes to weight and scaled 30 Burpees
complete all of the work. movements of their choice. 20 Back Squats (135/95 lb)
Teams of Two: Athletes 40 AbMat Sit-Ups
wodwell.com/wod/tripp (Female/Male, Male/Male or 10 Back Squats (135/95 lb)
Female/Female) split the 50 Double-Unders
workout with a partner as
“TURNS” prescribed or with the wodwell.com/wod/thomas-
weight and scaled haskell-jr
5 Rounds for Time 15 Push
Presses (50/35 kg) movements of their choice.
21 Front Squats (50/35 kg)
wodwell.com/wod/hammy “THOMAS
400 meter Run
KELLY”
wodwell.com/wod/turns 15-12-9 Reps for Time
“THE SEVEN” Thrusters (155/105 lb)
7 Rounds For Time 7 Weighted Strict Pull-Ups
“VAN AALTEN” Handstand Push-Ups (45/25 lb)
AMRAP (with a Partner) in 7 Thrusters (135/95 lb)
20 minutes 2000 meter 7 Knees-to-Elbows wodwell.com/wod/thomas-kelly
Row / partner Handstand 7 Deadlifts (245/165 lb)
150 Wall Ball Shots / 7 Burpees
partner Handstand 7 Kettlebell Swings (2/1.5 “THOMAS
Max Toes-to-Bars pood) MCCANN”
(alternate sets) 7 Pull-Ups
For Time 50 Ground-to-
Overheads (155/105 lb)
One partner works on the wodwell.com/wod/the-seven
10 Air Squats
row and wall ball shots
while the other partner Begin each minute on the
holds in handstand. Once “THOMAS
minute with 10 air squats
the wall balls are complete CULLEN III” until all the 50 ground-to-
both partners move to the 4 Rounds for Time 5 overhead reps are
toes-to-bar, with one Overhead Squats (135/95 completed.
partner working while the lb)
other rests, alternating and 10 Handstand Push-Ups wodwell.com/wod/thomas-
performing as many toes- 15 Box Jumps (24/20 in) mccann
to-bar as possible in the
remaining time. wodwell.com/wod/thomas-
cullen-iii “THOMAS
wodwell.com/wod/van-aalten
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
“WADE” lb)
3 Bar Facing Burpees “TIMOTHY
For Time Run 1,200 meters
STACKPOLE”
Then, 4 rounds of:
wodwell.com/wod/thomas-
12 Strict Pull-Ups For Time 50 Clean-and-
kuveikis
9 Strict Dips Jerks (135/95 lb)
6 Strict Handstand Push- 50 Burpees
800 meter Run
Ups “THOMAS
MOODY” wodwell.com/wod/timothy-
Then, run 1,200 meters
5 Rounds for Time 7 Bear stackpole
15 Pull-Ups
“WAR FRANK” 45 seconds Rest “TUMILSON”
3 Rounds For Time 25 8 Rounds For Time 200
Muscle-Ups wodwell.com/wod/tillman meter Run
100 Air Squats 11 Dumbbell Burpee
35 GHD Sit-Ups Deadlifts (60/40 lb)
“TIMOTHY
wodwell.com/wod/war-frank MCSWEENEY” wodwell.com/wod/tumilson
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
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
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
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
“WILLIAM “WORSLEY”
JOHNSTON” 5 Rounds for Time 9
EMOM in 5 minutes 5 Push Handstand Push-Ups
Presses (185/135 lb) 15 Ring Dips
5 Strict Pull-Ups 21 Thrusters (42.5/30 kg)
200 meter Run
wodwell.com/wod/william-
johnston 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
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
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
wodwell.com/wod/zembiec
THE GIRLS
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
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.
wodwell.com/wod/special-mary