BARBARA – benchmark Girl workout
20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 3 min. Rest 5 Rounds
2 min. EMOM
3 Power Snatches (70/50 kg.) 6 Back Squats Perform every 2 min. 10 Rounds
Pass-throughs Weighted Pistols Suitcase Deadlifts
6 Parallette Pass-throughs 6 Alt. Weighted Pistols (22.5/17.5 kg.) 6 Suitcase Deadlifts (each side) (22.5/17.5 kg.) AMRAP 10 min.
21-15-9 Hang Power Clean&Jerk Strict HSPU
21-15-9 Hang Power Clean & Jerks (80/60 kg.) Strict HSPU
Alternating Tabata
Alternating Tabata Lateral Parallette Jumps SA DB Thrusters (17.5/10 kg.) 8 rounds (8 min.) Rest 4 min. Alternating Tabata Mountain Climbers SA DB Thrusters 8 rounds (8 min.)
Row Deadlift KB Carry KB Snatch
250-m Row 12 Deadlifts (100/70 kg.) Rest 2 min. 200-m Front-Rack KB Carry (24/16 kg) 12 KB Snatches Rest 2 min. 3 rounds
Wall Balls SA Alt. DB Hang Power Snatch
6-9-12-15-18 … Wall Balls (9/5 lb.) SA Alt. DB Hang Power Snatch + OH Squat (17.5/10 kg09.) As far as possible in 16 min.
100-90-80…-10 Chipper
In partners: 100-cal. Row 90 Sit-ups 80 KB Swings (24/16 kg) 70 Speed-skaters 60 KB Swings 50 Burpees 40 KB Swings 30 Toes-to-Rings 20 KB Swings 10 Ring Muscle-ups
50-40 Front Squats
50 Front Squats @ 3/4 BW Every time you put the barbell down, perform 25 Double-unders. Rest 2 min. 40 Front Squats @ BW Every time you put the barbell down, perform 25 Double-unders.
Bench Presses Strict Pull-ups
5 Bench Presses (100/50 kg.) 10 Strict Pull-ups 15 MB Weighted Hip Extensions (6/4 kg.) AMRAP 12 min.
Collin
Hero WOD Collin 400-m KB Carry (24/16 kg.) 12 Push Presses (50/35 kg.) 12 Box Jumps (60 cm.) 12 Sumo Deadlift High Pulls (40/25 kg.) 6 Rounds FT
OH Walking Lunges Assault Bike Handstand Hold
16 Plate OH Walking Lunges (10/5 kg.) 25/15 Cal. Assault Bike In what is remaining of 4 min., perform: Handstand Hold 4 rounds *Penalty = Add 3 sec. every time you come down from Handstand Hold.
Squat Clean
Part 1: Squat Clean 1-1-1-1-1 Part 2: Find your heaviest: 3-Position Squat Clean 1 High Hang 1 Hang 1 Full
Partners Deadlifts Burpees
In partners: 3 Deadlifts (125/85 kg.) 6 Burpees Over Barbell Partners perform 1 round each at a time. AMRAP 10 min.
The 50 Chipper
40/30 cal. Assault Bike 50 Inverted Ring Rows 50 Double-unders 50 KB Snatches (16/12 kg) 50 Single-leg Hip Extension 50 Toes-to-Bars
Wall Balls Elevated Feet Push-ups
7 Wall Balls (9/5 kg.) 7 Elevated Feet Push-ups AMRAP 7 min.