350 BENCHMARK WODS
May 18, 2017
BENCHMARKS & TRIBUTES
“12 DAYS OF
CHRISTMAS”
For Time 1 Sumo Deadlift
High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55
lbs)
6 Kettlebell Swings (53/35
lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking
Lunges (45/25 lbs Plate)
Like the song the “12 Days
of Christmas," complete
each exercise in ascending
order then work back down
to 1, adding one exercise
per round. Like this: 1; 2-1;
3-2-1; 4-3-2-1; etc - for a
total of 364 reps.
wodwell.com/wod/12-days-
christmas
“7/7”
For Time with a Running
page 1 of 58
“12/31 (NEW
YEAR’S EVE)”
For Time 31 Push Press
(75/55 lbs)
31 Pull-Ups
31 Snatches (75/55 lbs)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lbs)
31 Unbroken Double-
Unders
31 Thrusters (75/55 lbs)
31 Lunges
31 Burpees
Then, 365 meter Row
Double-Unders must be
unbroken. If athlete trips
before completing 31, start
the Double-Unders over.
wodwell.com/wod/12-31
“9/11 TRIBUTE
WOD”
For Time 2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115
“21-15-9
COMPLEX”
For Time 8 Deadlifts
(155/105 lbs)
7 Cleans (155/105 lbs)
6 Snatches (155/105 lbs)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lbs)
5 Cleans (155/105 lbs)
4 Snatches (155/105 lbs)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lbs)
3 Cleans (155/105 lbs)
2 Snatches (155/105 lbs)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Athlete will perform 21
reps (8+7+6=21) of
Deadlift/Clean/Snatch then
Pull-Ups/Chest-to-Bar Pull-
Ups/Bar Muscle-Ups; then
15 reps (6+5+4=15); then
9 reps (4+3+2=9).
wodwell.com/wod/21-15-9-
complex
350 BENCHMARK WODS
May 18, 2017
Clock 0:00-1:00 Rest in
Silence, in memory of
those killed
1:00-2:00 7 Squat Cleans
(50/35 kg)
2:00-3:00 7 Strict Presses
(50/35 kg)
3:00-4:00 5 Overhead
Squats (50/35 kg)
4:00-7:00 52 Pull-Ups
Starting at 7:00:
1 mile Run
Athlete must move on to
the next movement at the
time indicated. Once each
block of work is completed,
rest until the next one
starts. For any reps not
completed in the allotted
block of time, subtract
them from your time score
(eg: 14:23 -6 Reps).
wodwell.com/wod/77
“ANGELA”
For Time 48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lbs)
16 Deadlifts (155/105 lbs)
600 meter Run
Then:
48 Sit-Ups
page 2 of 58
lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5
pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row
Athletes may start with
Row and end with Run, or
start with Run and end
with Row.
wodwell.com/wod/911-tribute-
wod
“ARMISTICE”
AMRAP in 11 minutes 11
Power Cleans (135/95 lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95 lbs)
18 Pull-Ups
wodwell.com/wod/armistice
“BAMF V3”
For Time 21 Pull-Ups
15 Chest-to-Bar Pull-Ups
9 Bar Muscle-Ups
wodwell.com/wod/bamf-v3
“BEAST 12”
For Time 25 Walking
Lunges
20 Pull-Ups
“ALEXANDER
LOPEZ”
3 Rounds for Time 40
Burpees
30 Kettlebell Swings (55/35
lb)
20 Box Jumps (24/20 in)
10 Pull-Ups
Buy In and Cash Out with:
1 mile Run
wodwell.com/wod/alexander-
lopez
“ASSAULT ON
FRAN”
21-15-9 Reps for Time
Thrusters (115/85 lbs)
Chest-to-Bar Pull-Ups
Assault Bike (Calories)
wodwell.com/wod/assault-on-fran
“BASELINE”
For time 500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
aka: "CrossFit Baseline."
CrossFit recommends you
re-test this every 3
months. One variant of this
WOD substitutes the 500m
350 BENCHMARK WODS
May 18, 2017
wodwell.com/wod/angela
“BAD KARMA”
For Time 50-40-30-20-10
reps of Barbell Curls (45/35
lb)
10-20-30-40-50 reps of
Kettlebell Swings (1.5/1
pood)
Alternate movements.
Start with 50 reps of
Barbell Curls, then move to
the 10 Kettlebell Swings,
then 40 Barbell Curls and
20 Kettlebell Swings, and
so on.
wodwell.com/wod/bad-karma
“BATHGATE
PTSD”
AMRAP in 22 minutes 1
min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings
(24/16 kg)
1 min Double Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15
kg)
1 min Mountain Climbers
1 min Dumbbell Push
Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
page 3 of 58
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5
pood)
30 Sit-Ups
20 Dumbbell Hang Squat
Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14
lb)
3 Rope Climbs (15ft)
wodwell.com/wod/beast-12
“BERGERON
BEEP TEST”
EMOM for as Long as
Possible 7 Thrusters (75/55
lbs)
7 Pull-Ups
7 Burpees
At the top of each minute
do one round. Rest the
remainder of the minute.
Score is total number of
rounds completed before
becoming unable to
complete a round before
the start of the next
minute.
wodwell.com/wod/bergeron-
beep-test
Row with a 400m Run.
Times should be
comparable either way.
wodwell.com/wod/baseline
“BEAST MODE
24”
For Time (with a Partner)
50 Walking Lunges
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
40 Knees-to-Elbows
60 Kettlebell Swings (2/1.5
pood)
60 Sit-Ups
40 Dumbbell Hang Squat
Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14
lb)
6 Rope Climbs (15 ft)
One partner works while
the other rests. Box jump
height is the same for men
and women.
wodwell.com/wod/beast-mode-24
“BERGERON
OPEN TEST”
AMRAP in 20 minutes 50
Wall Ball Shots (20/14 lb)
50 Double Unders
350 BENCHMARK WODS
May 18, 2017

1 min Shuttle Runs (10 m) “BLOOD 40 Box Jumps

1 min Wall Balls (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses
(50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bar
1 min Dumbbell Snatches
(25/15 kg)
Score is total reps
completed of all
movements. For Wall Sit
and Plank count 1 rep per
second in static hold (do
not count transition or rest
time).
wodwell.com/wod/bathgate-ptsd
“BEAUTY & THE
BEAST”
For Time 30 Clean-and-
Jerks (205/145 lbs)
Then, at the 6:00 mark:
36 Strict Handstand Push-
ups
36 Calorie Row
24 Axel Hang Power
Snatches (105/75 lbs)
24 Bar-Facing Burpees
12 Overhead Squats
(205/145 lbs)
12 Bar Muscle-ups
40 Toes-to-Bars
THIRSTY”
30 Chest-to-Bar Pull-Ups
5 Rounds for Time: 600 30 Burpees
meter Run 20 Power Cleans (145/100
40 Russian Kettlebell lb)
Swings (2/1.5 pood) 20 Jerks (145/100 lb)
20 Air Squats 10 Power Snatches
(145/100 lb)
wodwell.com/wod/blood-thirsty
10 Muscle-Ups
wodwell.com/wod/bergeron-
“CHRISTINA” open-test
AMRAP in 20 minutes 9
Pull-ups
9 Squat Cleans (95/65 lbs) “BRANDON’S
9 Kettlebell Swings (1.5/1 BAD DAY”
pood) 3 Rounds for Time 15
9 Toes-to-Bar Overhead Squats (95/65
9 Push Press (95/65 lbs) lbs)
9 Burpees 15 L-Pull-Ups
15 Split Jerks (95/65 lbs)
wodwell.com/wod/christina
15 Knees-to-Elbows
15 Squat Hang Cleans
(95/65 lbs)
“DELIGIANNIS
15 Back Extensions (25/10
SANDBAG” lbs plate)
For Time 100 Sandbag Get-
Ups wodwell.com/wod/brandons-bad-
day
100 Sandbag Cleans
100 Sandbag Squats
100 Ground-to-Shoulder
Loads
“CINDY FULL OF
100 Shoulder Presses GRACE”
100 Sandbag Sit-Ups 3 Cycles, For Time: 3
1 mile Sandbag Run Rounds of "Cindy"*
100 Push-Ups 10 Clean-and-Jerks (135/95
100 Pull-Ups lbs)
100 4-count Mountain
Climbers *1 round of "Cindy" is 5

page 4 of 58
350 BENCHMARK WODS
May 18, 2017

Part 1 ("Beauty") is Heavy 100 4-count Flutter Kicks Pull-Ups, 10 Push-Ups, 15

"Grace." Part 2 is "The 1 mile Sandbag Run Air Squats. This workout is
Beast." Athlete must a combination of
complete "Beauty" in Use 40% bodyweight "Cindy" and "Grace." Once
under 6:00 in order to sandbag. completed the athlete will
continue on to "The Beast." have done 9 rounds of
See also WODs #1, #2, wodwell.com/wod/deligiannis- "Cindy" and a full "Grace."
sandbag
#3, #6, #7, 8 & 9 (TBA)
wodwell.com/wod/cindy-full-
wodwell.com/wod/beauty-the- grace
beast “FAT AMY”
For Time 50 Air Squats
10 Burpees “DIRTY THIRTY”
“BIG MAMA 40 Sit-Ups For Time 30 Box Jumps
TABATA” 10 Burpees (24/20 in)
Four Tabatas in 16 minutes 30 Lunges (alternating 30 Jumping Pull-Ups
Wall Balls (20/14 lbs) legs) 30 Kettlebell Swings (35/26
Toes to Bar 10 Burpees lb)
Row (Calories) 20 Kettlebell Swings (1.5/1 30 Lunges
Power Cleans (135/95 lbs) pood) 30 Knees-to-Elbows
10 Burpees 30 Push Press (45/35 lb)
Each Tabata is 8 rounds of 10 meter Bear Crawl 30 Back Extensions
:20 seconds of work, :10 10 Burpees 30 Wall Balls (20/14 lb)
seconds of rest. Complete 20 Kettlebell Swings (1.5/1 30 Burpees
8 full rounds of each pood) 30 Double-Unders
movement prior to starting 10 Burpees
the next (:10 seconds rest 30 Lunges (alternating wodwell.com/wod/dirty-30
between movements). legs)
Score is total reps (eg: 10 Burpees
141) but also count reps of 40 Sit-Ups “FATAL 40”
each movement (eg: 38, 10 Burpees For Time 40 Wall Balls
42, 34, 27) 50 Air Squats (20/14 lb)
40 Hang Cleans (95/65 lb)
wodwell.com/wod/big-mama- wodwell.com/wod/fat-amy
40 Pull-Ups
tabata
40 Deadlifts (95/65 lb)
40 Push-Ups
“FILTHY FIFTY” 40 Box Jumps (24/20 in)
“CALVARIO” For Time 50 Box Jumps 40 Kettlebell Swings (1.5/1
Three AMRAPs in 24 (24/20 in) pood)
minutes AMRAP in 6 50 Jumping Pull-Ups 40 Toes-to-Bar

page 5 of 58
350 BENCHMARK WODS
May 18, 2017

minutes: 50 Kettlebell Swings (1/.75 40 Air Squats

5 Sumo Deadlift High-Pulls
(60/40 kg)
10 Hang Squat Cleans
(60/40 kg)
15 Push Presses (60/40 kg)
Rest 3 minutes
Then, AMRAP in 6 minutes:
50 Double-Unders
100 meter Shuttle Sprint
250 meter Row
Rest 3 minutes
Then, AMRAP in 6 Minutes:
15 Pull-Ups
30 Box Jump-Overs (60/50
cm)
45 Air Squats
Complete all three AMRAPs
including rest between
each with a running clock.
Score is the total number
of points for all three parts.
For the first and third
AMRAPs, assign one point
per rep. For the second
AMRAP, assign one point
for every 10 reps (eg: 50
DU = 5; 100 Shuttle Sprint
= 10; 250 meter Rowing =
25).
wodwell.com/wod/calvario
pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders
wodwell.com/wod/filthy-50
“FRANZILLA”
For Time 21 Thrusters
(95/65 lbs)
21 Pull-Ups
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lbs)
9 Bar Muscle-Ups
wodwell.com/wod/franzilla
“G.I. JANE”
For Time 100 Burpee Pull-
Ups
wodwell.com/wod/g-i-jane
“HOPE”
3 Rounds, For Total Reps in
17 minutes 1 Minute
Burpees
1 Minute Power Snatch
(75/55 lbs)
1 Minute Box Jump (24/20
40 Hang Snatches (95/65
lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and
after each 40-rep
movement
Total run distance is 3.5
miles
wodwell.com/wod/fatal-40
“FLY HIGH 22”
AMRAP in 13 minutes With
a Partner
22 calorie Row
22 Power Cleans (95/65
lbs)
22 Wall Balls (20/14 lbs)
22 Toes-to-Bar
Perform as many reps as
possible (AMRAP) with one
partner working at a time.
Break up the work as
needed.
wodwell.com/wod/fly-high-22
“FREEDOM
FORCES”
For Time (with a Partner)
With a Running Clock:

page 6 of 58
350 BENCHMARK WODS
May 18, 2017
“CYRUS, ELI, in)
1 Minute Thruster (75/55
JANIE, LIAM AND
lbs)
MARY” 1 Minute Chest-to-Bar Pull-
AMRAP in 25 minutes From Ups
0:00-5:00 1 Minute Rest
16 calorie Row
16 Box Jumps (24/20 in) aka: "CrossFit for Hope" or
"Hope for Cures" Athlete
From 5:00-10:00 moves from among five
16 Thrusters (75/53) stations after a minute
16 Pull Ups each. After the five-minute
round a one-minute break
From 10:00-15:00 is allowed before
16 Burpees repeating. The clock does
16 Dumbbell Snatches not reset or stop between
(45/25 lbs) exercises. On call of
"rotate," the athlete moves
From 15:00-20:00 to next station
16 Mountain Climbers immediately. One point is
16 Kettlebell Swings (53/35 given for each rep, except
lbs) on the rower where each
calorie is one point. This
From 20:00-25:00 WOD has the same format
16 Push-Ups as "Fight Gone Bad."
16 Sit-Ups
wodwell.com/wod/hope
With a running clock,
perform as many
repetitions as possible “ICON 4”
(AMRAP) of each section, For Time 1.5 mile Run
during the time allotted. 120 Double-Unders
Score is total number of 100 Air Squats
repetitions (1 calorie on 80 Chest-to-Bar Pull-Ups
the rower = 1 rep). 60 GHD Sit-Ups
40 Clean-and-Jerks (115/85
wodwell.com/wod/cyrus-eli- lb)
janie-liam-mary
20 Strict Deficit Handstand
Push-Ups (4.5")
page 7 of 58
2 Rounds of:
200 meter Buddy Carry
20 Planking Partner
Burpees
Then, 10 Rounds of:
8 Synchronized Pull-Ups
12 Synchronized Push-Ups
Start the clock and begin
the 2-round portion of the
workout, partitioning the
work as needed between
partners. Once the last
burpee is completed move
immediately to the 10-
round synchronized portion
of the workout. For the
planking partner burpees,
one partner holds plank
while the other partner
does burpees with a jump
over the planking partner.
For the synchronized
portion of the workout
partners must perform
each rep in unison for the
rep to count. Each partner
must complete 8 pull-ups
and 12 push-ups per
round.
wodwell.com/wod/freedom-forces
“GAS PEDAL”
For Time 750 meter Row
100 Double-Unders
30 Burpees over the Rower
350 BENCHMARK WODS
May 18, 2017
“DREAM
CRUSHER”
As Many Reps as Possible
in 10 Minutes in 10
minutes 6 Thrusters
(135/95 lbs)
9 Power Snatches (135/95
lbs)
12 Power Cleans (135/95
lbs)
15 Pull-Ups
18 American Kettlebell
Swings (53/35 lbs)
21 Handstand Push-Ups
18 American Kettlebell
Swings (53/35 lbs)
15 Pull-Ups
12 Power Cleans (135/95
lbs)
9 Power Snatch (135/95
lbs)
6 Thrusters (135/95 lbs)
If athlete completes the
second round of 6
Thrusters under 10
minutes, score is the time
it took to complete that
work. Otherwise score is
total number of reps
completed under 10
minutes.
wodwell.com/wod/dream-crusher
“FELIX THE
CAT”
6 Rounds for Time 9
page 8 of 58
wodwell.com/wod/icon-4
“JONAH LOMU”
For Time 1975 meter Run
11 Sandbag Ground-to-
Over-Shoulder (55/45 lbs)
11 Thrusters (135/95 lbs)
11 Handstand Push-Ups
11 Hang Squat Cleans
(135/95 lbs)
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overhead
(135/95 lbs)
11 Back Squats (135/95
lbs)
11 Power Cleans (135/95
lbs)
37 Wall Balls (20/14 lbs)
40 Kettlebell Swings (1.5/1
Pood)
wodwell.com/wod/jonah-lomu
“JORDY’S
GOODBYE”
For Time (with a Partner)
800 meter Farmer Carry
24kg/16kg
100 Air Squats / Plank Hold
90 Pull-Ups / Superman
Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups
/ Handstand Hold
50 Buddy Deadlifts (100/70
kg)
wodwell.com/wod/gas-pedal
“HOPE FOR
KENYA”
As Many Rounds as
Possible in 12 minutes 50
Air Squats
30 Push-Ups
15 Pull-Ups
wodwell.com/wod/hope-for-kenya
“IVAN THE
TERRIBLE”
5 Rounds For Time 90
Seconds Jump Rope
50-40-30-20-10 Reps of:
Lunges
Push-Ups
Sit-Ups
Start each round with 90
seconds of jump rope
(singles), then round one
do 50 reps of each of the
other movements. Do 90
seconds of jump rope
again to start round two,
then do 40 reps of each of
the other movements, etc.
wodwell.com/wod/ivan-terrible
“JONESWORTHY
”
For Time 80 Air Squats
350 BENCHMARK WODS
May 18, 2017
Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar
If you have a weight vest
wear it.
wodwell.com/wod/felix-the-cat
“FRANTASY
LAND”
For Time 21-15-9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lbs)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups
This is a variant of Fran.
See also: Heavy Fran,
Fractured Fran, Franzilla,
Run and Get Fran, Strung-
Out Backwards and
Upside-Down Fran
wodwell.com/wod/frantasy-land
“FRELEN”
5 Rounds for Time 800m
Run
page 9 of 58
400 meter Farmer Carry 40 Kettlebell Swings (1.5/1
(24/16 kg) pood)
20 Pull-Ups
To start, partners do the 64 Air Squats
farmer carry together 32 Kettlebell Swings (1.5/1
(each athlete carries two pood)
kettlebells, one in each 16 Pull-Ups
hand). For the next five 50 Air Squats
movements one partner 25 Kettlebell Swings (1.5/1
works while the other pood)
partner 'holds.' If one 12 Pull-Ups
partner takes a break, 32 Air Squats
partners switch positions 16 Kettlebell Swings (1.5/1
then continue. The buddy pood)
deadlifts are performed 8 Pull-Ups
with a single bar, both 16 Air Squats
partners lifting it together. 8 Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/jordys- 4 Pull-Ups
goodbye
8 Air Squats
4 Kettlebell Swings (1.5/1
pood)
“LANDON”
2 Pull-Ups
AMRAP in 30 minutes 800
meter Run wodwell.com/wod/jonesworthy
24 Box Jumps (24/20 in)
11 Front Squats (155/105
lb) “KIANA”
2 Bar Muscle-Ups 4 Rounds for Time 2 Squat
Cleans (185/125 lbs)
wodwell.com/wod/landon
15 Push-Ups
99 Double Unders
12 Sit-Ups
“LIFT UP LUKE”
23 Deadlifts (185/125 lbs)
As Many Reps as Possible 13 Box Jumps
(AMRAP) in 5 minutes 4
Power Cleans (155/105 lbs) wodwell.com/wod/kiana
24 Double Unders
10 Pull-Ups
350 BENCHMARK WODS
May 18, 2017

15 Dumbbell Thrusters aka: "Luke" for "Lift Up “LAURA MAYES”

(45/35 lbs) Autism"
4 Rounds for Time 40
15 Pull-Ups
Double Unders
wodwell.com/wod/lift-luke
12 Shoulder-to-Overheads
wodwell.com/wod/frelen
(135/95 lb)
“LINCHPIN TEST 12 Back Squats (135/95 lb)
“GODZILLA” 12 Burpees
12”
3 Rounds For Time 1 For Time 400 meter Run wodwell.com/wod/laura-mayes
Legless Rope Climb (15 ft) 15 Clean-and-Jerks (135/95
2 Squat Snatches (225/145 lbs)
lbs) 3 Rope Climbs (15 ft) “LINCHPIN TEST
3 Back Squats (365/245
1”
lbs) 400 meter Run
4 Deficit Handstand Push- For Time 400 meter Run
12 Clean-and-Jerks (135/95
Ups (13/9 in) lbs)
21-15-9 Reps of:
2 Rope Climbs
wodwell.com/wod/godzilla Thrusters (75/55 lbs)
Pull-Ups
400 meter run
9 Clean-and-Jerks (135/95
“HOTEL HELL” lbs)
400 meter Run
For Time 100 Dumbbell 1 Rope Climb
21-15-9 Reps of:
Thrusters (35/25 lb)
Thrusters (75/55 lbs)
5 Burpees at the Top of wodwell.com/wod/linchpin-test-
12 Pull-Ups
Each Minute

Start with 5 burpees. Then 400 meter run

complete as many
thrusters as possible until
the minute is up. Repeat
until 100 total thrusters are
completed. If athlete does
not finish score is number
of rounds and reps
completed.
wodwell.com/wod/hotel-hell
“LINCHPIN TEST
wodwell.com/wod/linchpin-test-1
6”
4 Rounds for Time 21 Wall
Balls (20/14 lbs) “LINCHPIN TEST
18 Pull-Ups 2”
15 Kettlebell Swings (1.5/1
3 Rounds for Time 5
pood)
Muscle-Ups
12 Handstand Push-ups
10 Squat Cleans (135/95
lbs)
wodwell.com/wod/linchpin-test-6
20 Box Jumps (24/20")

wodwell.com/wod/linchpin-test-2

page 10 of 58
350 BENCHMARK WODS
May 18, 2017

“JERRY “MARATHON
“MADDIE”
SWINGER” MONDAY”
AMRAP in 16 minutes 4
For Time 30 Wall Ball Shots 5 Rounds for Time 4 Squat Squat Cleans (135/95 lbs)
(20/14 lbs) Clean-and-Jerks (185/135 11 Burpee Box Jump Overs
30 Kettlebell swings (2/1.5 lbs) (24/20 in)
pood) 15 Chest-to-Bar Pull-ups 20 Double-Unders
60 Box Jumps (24/20 in) 13 Burpee Lateral Jumps
30 Kettlebell Swings (2/1.5 wodwell.com/wod/maddie
pood) Then:
30 Wall Ball Shots (20/14 800 meter Run
lbs) “MARK 35”
wodwell.com/wod/marathon-
monday 7 Rounds For Time 5 Bench
wodwell.com/wod/jerry-swinger
Press (225/155 lbs)
5 Power Cleans (225/155
“MATHEUS” lbs)
“JONNY BOI”
35 Double-Unders
For Time 50 Sit-Ups AMRAP in 30 minutes From
21 Strict Pull-Ups 00:00-15:00 wodwell.com/wod/mark-35
21 Push Press (95/65 lbs) 5 Snatches (115/85 lbs)
400 meter Run 11 Wall Balls (20/16 lbs)
15 Strict Pull-Ups 14 Push-Ups “MCFLURRY”
15 Push Press (115/85 lbs)
For Time 400 meter Run
800 meter Run From 15:00-30:00
21 Cleans (185/135 lbs)
9 Strict Pull-Ups 7 Muscle-Ups
21 Pull-Ups
9 Push Press (135/105 lbs) 12 Burpees
400 meter Run
1 Mile Run 16 Double-Unders
15 Dumbbell Thrusters
50 Sit-Ups
wodwell.com/wod/matheus (50/35 lbs)
15 Pull-Ups
wodwell.com/wod/jonny-boi
400 meter Run
“MIAGI” 9 Cleans (185/135 lbs)
9 Pull-Ups
“L.A.G.” For Time 50 Deadlifts
400 meter Run
19 Rounds for Time With a (135/95 lbs)
Partner 50 Double Kettlebell wodwell.com/wod/mcflurry
2 Legless Rope Climbs Swings (24/16 kg)
6 Kettlebell Swings (2/1.5 50 Push-Ups
pood) 50 Clean-and-Jerks (135/95 “MIRACLE MILE”
16 GHD Sit-Ups lb)
For Time 400m Run
50 Pull-Ups

page 11 of 58
350 BENCHMARK WODS
May 18, 2017
Partition the work however 50 Kettlebell Taters*
you like. (24/16 kg)
50 Box Jumps (24/20)
wodwell.com/wod/l-a-g 50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
“LEGLESS”
For Time 27 Thrusters *A Kettlebell Tater is a
(95/65 lb) kettlebell swing into a front
4 Legless Rope Climbs (15 squat, in which the bell is
ft) flipped at the top of
21 Thrusters (95/65 lb) the swing and again at the
3 Legless Rope Climbs (15 top of the front squat
ft) (video demo).
15 Thrusters (95/65 lb)
2 Legless Rope Climbs (15 wodwell.com/wod/miagi
ft)
9 Thrusters (95/65 lb)
1 Legless Rope Climb (15
“MONKEYING
ft) AROUND”
For Time Monkey Bar
wodwell.com/wod/legless
Traverse (18 ft)
30 Toes-to-Bar
150 meter Sandbag Carry
“LINCHPIN TEST
(180/120 lbs)
11” Monkey Bar Traverse (18
For Time 7 Squat Snatch ft)
(185/135 lbs) 20 Toes-to-Bar
11 Muscle-ups 150 meter Sandbag Carry
100 Double-Unders (180/120 lbs)
11 Muscle-Ups Monkey Bar Traverse (18
7 Squat Snatch (185/135 ft)
lbs) 10 Toes-to-Bar
150 meter Sandbag Carry
wodwell.com/wod/linchpin-test- (180/120 lbs)
11
wodwell.com/wod/monkeying-
around
page 12 of 58
25 Kettlebell Swings (55/35
lbs)
200m Farmers Walk
(55,40/35,30 lbs)
200m Waiters Walk (40/30
lbs)
25 Box Jumps (24/20 in)
100m Sprint
100m Walking Lunge
100m Sprint
100m Walking Lunge
5 Burpees
400m Run w/ Medicine Ball
(20/14 lbs)
For the farmers walk carry
one kettlebell and one
dumbbell. For the waiters
walk use only
the dumbbell.
wodwell.com/wod/miracle-mile
“ONE BAR,
THREE GIRLS”
21-15-9 Reps for Time
Thrusters (135 lbs/95 lbs)
Pull-Ups
Squat Cleans (135 lbs/95
lbs)
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups
Use the same weight for all
barbell movements. The
WOD is a combination of
the movements from
"Fran," "Elizabeth," and
350 BENCHMARK WODS
May 18, 2017

“LINCHPIN TEST "Diane."

“PAINSTORM X”
4”
For time 200 meter wodwell.com/wod/one-bar-three-
2 Rounds for Time 18 Farmers Walk girls
calorie Row 100 Pull-Ups
15 Thrusters (95/65 lbs) 100 Thrusters (45 lbs/35
12 Chest-to-Bar Pull-Ups lbs) “PAINSTORM
200 meter Sand Bag Carry XI”
wodwell.com/wod/linchpin-test-4
75 Burpees For Time 100 meter Run
75 Hang Power Snatch (45 10 Muscle-Ups
lbs/35 lbs) 200 meter Run
“MAKIMBA”
200 meter Suitcase Walk 20 Handstand Push-Ups
15-10-5 Reps for Time 50 Kettlebell Swings (1.5 300 meter Run
Dumbbell Thrusters (10 pood/1 pood) 30 Overhead Squats (45/35
lbs) 50 Bear Complex (45 lb bar)
Air Squats lbs/35 lbs) 400 meter Run
Burpees 200 meter Waiter Walk 40 Sumo Deadlift High Pull
25 Muscle-Ups (45/35 lb bar)
wodwell.com/wod/makimba 25 Handstand Push-Ups 500 meter Run
50 Pull-Ups
Pick your own weights for 600 meter Run
“MARTIN” the carries (Farmers Walk, 60 Push-Ups
For Time 800 meter Run Sandbag Carry, Suitcase 700 meter Run
Walk, Waiter Walk). 70 Kettlebell Swings (1/.75
Then 8 Rounds of: pood)
8 Push-Ups wodwell.com/wod/painstorm-x
800 meter Run
8 Pull-Ups 80 Burpees
8 Air Squats 900 meter Run
“PAINSTORM
90 Thrusters (45/35 lb bar)
Then: XXI” 1,000 meter Run
800 meter Run For time 30 Burpees 100 Air Squats
30 Deadlifts
wodwell.com/wod/martin wodwell.com/wod/painstorm-xi
30 Burpees
30 Cleans
30 Burpees
“MEGAN” 30 Strict Presses “PAINSTORM
21-15-9 Rounds for Time 30 Burpees XXVI”
Burpees 30 Push Presses For Total Reps in 39
Kettlebell Swings (1.5/1 30 Burpees minutes Tabata Thrusters
pood) 30 Jerks

page 13 of 58
350 BENCHMARK WODS
May 18, 2017
Double-Unders
wodwell.com/wod/megan
“MOBLOKO”
AMRAP in 8 minutes 30
Chest-to-Bar Pull-Ups
25 Thrusters (115/75 lbs)
20 Chest-to-Bar Pull-ups
15 Thrusters (115/75 lbs)
10 Bar Muscle-Ups
5 Thrusters (115/75 lbs)
wodwell.com/wod/mobloko
“OPEX LACTIC
TEST”
3 Rounds at Max Effort 250
meter Row
10 Kettlebell Swings (70/56
lb)
10 Burpees
10 Kettlebell Swings (70/56
lb)
10 Burpees
10 Kettlebell Swings (70/56
lb)
250 meter Row
12 minutes Rest
Full effort on each round.
Rest 12 minutes between
each. Time all three
rounds.
wodwell.com/wod/opt-
repeatability-test
page 14 of 58
30 Burpees
30 Swings
30 Burpees
30 Sumo Deadlift HIgh-
Pulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
aka: "Burpee Bedlam" Use
one pair of dumbbells
throughout. Choose your
own weight.
wodwell.com/wod/painstorm-xxi
“PILCHUCK”
6 Rounds For Time 10
Front Squats (225 lbs/155
lbs)
24 Kettlebell Swings (2
pood/1.5 pood)
14 Burpee Box Jump Overs
(24 in/20 in)
6: the number of victims
from the shooting. 10-24-
14: the day of the
shooting.
wodwell.com/wod/pilchuck
“RIP IT FOR
RUP”
For Time 55 Double Unders
Then:
(95/65 lbs)
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Cleans (135/95 lbs)
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlifts (200/150
lbs)
1 Minute Rest
Tabata Handstand Push-
Ups
1 Minute Rest
Tabata Kettlebell Swings
(1.5/1 pood)
1 Minute Rest
Tabata Row
aka: "Tabata-Tastic" 8
Tabata intervals (20
seconds of work followed
by 10 seconds of rest) for
each movement, each
followed by 1 minute of
rest. Tabata score for each
movement is the lowest
number of reps performed
in any of the eight
intervals. For the row 1
calorie = 1 rep.
wodwell.com/wod/painstorm-xxvi
“POPEYE”
As Many Rounds as
Possible in 20 minutes 5
Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
350 BENCHMARK WODS
May 18, 2017

1-2-3-4-5-6-7-8-9-10 Reps 15 Kettlebell Swings (1.5/1

“PAINSTORM of: pood)
XV” Deadlifts (225/155 lb)
7 Rounds for time 10 Man Over-the-Bar Burpees wodwell.com/wod/popeye

Makers
20 Dumbbell Deadlifts Then, 55 Double Unders
30 Single-Arm Dumbbell
“RUN AND GET
Snatches (15 per side) wodwell.com/wod/rip-it-for-rup FRAN”
40 Single Overhead Lunges For Time 400m Run
(20 per side) 21 Thrusters (90/65 lbs)
50 Dumbbell Swings
“SATAN’S
21 Pull-Ups
WHISKERS” 400m Run
aka: "Dumbbell Hell" Pick 3 Rounds for Time 10 15 Thrusters (90/65 lbs)
your own weight; use same Chest-to-Bar Pull-Ups 15 Pull-Ups
dumbbells throughout. 10 Front Squats (165/115 400m Run
lbs) 9 Thrusters (90/65 lbs)
wodwell.com/wod/painstorm-xv
10 Burpees 9 Pull-Ups

Front squats taken from This is a variant of Fran.

“PEARL the ground. See also: Fractured Fran,
HARBOR Heavy Fran, Franzilla,
12.7.41” wodwell.com/wod/satans- Strung-Out Backwards and
whiskers Upside-Down Fran,
For Time 12 Ring Dips
Frantasy Land
7 Power Cleans (165/105
lb) “SEVEN DEADLY wodwell.com/wod/run-get-fran
41 Double Unders
SINS”
12 Ring Dips
7 Back Squats (165/105 lb) For Time 10 Chest-to-Bar
Pull-Ups “SCHLITZ”
41 Double Unders
12 Ring Dips 20 Toes-to-Bars 4 Rounds for Time 400
7 Shoulder-to-Overheads 30 Deadlifts (185/135 lbs) meter Run
(165/105 lb) 100 Double-Unders 4 Muscle-Ups
41 Double Unders 30 Box Jumps (24/20 in) 40 Double-Unders
20 Burpees
10 Cleans (185/135 lbs) wodwell.com/wod/schlitz
wodwell.com/wod/pearl-harbor-
12-7-41
wodwell.com/wod/seven-deadly-
sins “SNAKE BITE”
21-15-9 Reps for Time

page 15 of 58
350 BENCHMARK WODS
May 18, 2017
“PR FOR PAT”
As Many Rounds as
Possible in 20 minutes 6
Power Cleans (185/135 lbs)
12 Burpees
14 Toes-to-Bar
50 foot Handstand Walk
Scale the Handstand Walk
to 3 Wall-Climbs if
necessary.
wodwell.com/wod/pr-for-pat
“RUN, JUMP,
WALK”
5 Rounds for Time 5-4-3-2-
1 Rope Climbs
50 Double-Unders
50 ft Handstand Walk
(4x12.5 ft unbroken
segments)
After each set of rope
climbs athlete must
complete the 50 double-
unders and 50 ft
handstand walk. If athlete
comes down from the
handstand walk before
finishing the 50 ft distance,
athlete must return to the
nearest 12.5 ft segment
marker (or the beginning if
no segment has been
completed yet).
wodwell.com/wod/run-jump-walk
page 16 of 58
“TABATA
SOMETHING
ELSE”
For Total Reps in 16
minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on
and 10 secs off) for each
movement - for a total of
32 intervals. The first 8
intervals are pull-ups, the
second 8 are push-ups, the
third 8 intervals are sit-
ups, and finally, the last 8
intervals are squats. There
is no additional rest
between movements.
Score is the total reps
performed in all of the
intervals. See also: "Tabata
This"
wodwell.com/wod/tabata-
something-else
“THE 29”
4 Rounds for Time 29
Kettlebell Swings (1.5/1
pood)
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees
wodwell.com/wod/the-29
Squat Snatches (95/65 lbs)
Chest-to-Bar Pull-Ups
wodwell.com/wod/snake-bite
“TABATA THIS”
For Lowest Reps in 24
minutes Tabata Row
1 Minute Rest
Tabata Air Squat
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Push-Ups
1 Minute Rest
Tabata Sit-ups
For a total of 40 intervals,
8 Tabata intervals (20
seconds of work followed
by 10 seconds of rest) for
each movement, each
followed by 1 minute of
rest. Tabata score for each
movement is the lowest
number of reps performed
in any of the eight
intervals. For the row 1
calorie = 1 rep. See also:
"Tabata Something Else"
wodwell.com/wod/tabata-this
“THE 300”
For Time 25 Pull-Ups
50 Deadlifts (135/95 lbs)
50 Push-Ups
50 Box Jumps (24/20 in)
350 BENCHMARK WODS
May 18, 2017

50 Floor Wipers
“SERENE” “THE FAUCET” 50 Kettlebell Clean-and-
For Time 1,000 meter Row 10 Rounds for Time (with a Press (1/.75 Pood)
Partner) 4 Legless Rope (Alternating Arms)
Then 4 Rounds of: Climbs 25 Pull-Ups
8 Front Squats (185/135 12 D-Ball Over Shoulders
lbs) (150/100 lb) The entire workout is 300
4 Shoulder-to-Overhead 24 Burpee Box Jumps reps.
(185/135 lbs) (24/20 in)
15 Pull-Ups wodwell.com/wod/the-300
One partner works at a
Then: time. Share the work as
43 Burpees needed. Complete all rope “THE GHOST”
1 mile Run climbs before moving on to 6 Rounds for Total Reps in
D-Balls, etc. 23 minutes 1 minute of
wodwell.com/wod/serene Rowing (for calories)
wodwell.com/wod/the-faucet 1 minute of Burpees
1 minute of Double-Unders
“STRUNG-OUT, 1 minute Rest
BACKWARDS, “THE TRIPLET”
As Many Rounds as Score is total reps after all
AND UPSIDE-
Possible (AMRAP) in 10 6 rounds, but the spirit of
DOWN FRAN” the workout is to try for as
minutes 6 Squat Cleans
For Time 1200 Meter Run (120 lbs/65 lbs) many reps as possible of
9 Pull-Ups 12 Pull-Ups each exercise, not just
9 Thrusters (95/65 lbs) 12 Double Unders total score.

800 Meter Run wodwell.com/wod/triplet wodwell.com/wod/ghost

15 Pull-Ups
15 Thrusters (95/65 lbs)
“TRIPLE 3” “THE TWINS”
400 Meter Run For Time 3,000 Meter Row Two rounds of each couplet
21 Pull-Ups 300 Double-Unders for time
21 Thrusters (95/65 lbs) 3 mile Run 750 meter Row
20 Handstand Push-ups
This is a variant of Fran. wodwell.com/wod/triple-3
Also see: Fractured Fran, 20 Thrusters (115 lbs/75
Heavy Fran, Run and Get lbs)
Fran, Franzilla, Frantasy 20 L-Pull-ups
Land

page 17 of 58
350 BENCHMARK WODS
May 18, 2017

wodwell.com/wod/strung- wodwell.com/wod/twins
“WHAT’S YOUR
backwards-upside-fran
GAME PLAN?”
Establish a Max Weight for “VICTORIA”
“THANKSGIVING the Complex in 8 minutes
5 Rounds for Time 10
SAMPLER 2 Hang Squat Cleans
Thrusters (95/65 lbs)
PLATTER” 2 Shoulder-to-Overhead
14 Box Jumps (24/20 in)
For Time 5 Rounds of: 12 Sumo Deadlift High
Then:
5 Pull-Ups Pulls (95/65 lbs)
30 seconds Rest
10 Push-Ups 12 Burpees
90 seconds Max Bar
15 Air Squats 27 Kettlebell Swings (1.5/1
Muscle-Ups
pood)
Then, 4 Rounds of: Use the first eight minutes
wodwell.com/wod/victoria
8 Handstand Push-Ups to established the max
15 Kettlebell Swings weight for the complex
(athlete may not drop the
Then, 3 Rounds of: bar until all four reps of the
15 Box Jumps complex are completed).
15 Knees-to-Elbows After the 8 minute cap rest
or transition to the muscle-
Then, 2 rounds of: up bar in 30 seconds. Then
20 Wall-Balls perform max bar muscle-
30 Sit-Ups ups in 90 seconds.

Then, 1 Round of: wodwell.com/wod/whats-game-

50 Burpees plan

wodwell.com/wod/thanksgiving-
sampler-platter

“THE 540”
For Time 50 Plate
Overhead Lunges (45/25
lb)
40 Pull-Ups
30 Thrusters (95/65 lb)
20 Burpees
10 Squat Cleans (135/95

page 18 of 58
350 BENCHMARK WODS
May 18, 2017

lb)

Use any weighted object

for the overhead lunges,
such as a plate or a
dumbbell.

wodwell.com/wod/the-540

“THE HATEFUL
EIGHT”
8 Rounds for Time 8 Push-
Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans
(95/65 lb)
8 Shoulder-to-Overheads
(95/65 lb)
8 calorie Row

wodwell.com/wod/the-hateful-
eight

“THREE WISE
MEN”
Three AMRAPs in 16
minutes AMRAP in 4
minutes
5 Hang Squat Snatch
(135/95 lb)
10 Bar-Facing Burpees

Rest 2 minutes

page 19 of 58
350 BENCHMARK WODS
May 18, 2017

Then, AMRAP in 4 minutes

10 Power Cleans (135/95
lb)
20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20
in)
30 Wall Ball Shots (20/14
lbs)

Complete all three parts of

the workout ("Jeremy
Wise," "Ben Wise," and
"Beau Wise") with a
running clock, including
the 2 minutes between
each part. Score is the
total number of reps
completed for all three
parts.

wodwell.com/wod/three-wise-
men

“VOLKSWAGEN”
21-15-9 Reps, For Time
Bench Press (Bodyweight)
Pull-Ups

wodwell.com/wod/volkswagen

page 20 of 58
350 BENCHMARK WODS
May 18, 2017

THE HEROES

“21 GUNS” “31 HEROES” “ADAM”

AMRAP in 21 minutes 400 As Many Reps as Possible
meter Run (AMRAP) in 31 minutes
21 Push-Ups With a Partner
21 Box Jumps (24/20 in) 8 Thrusters (155/105 lbs)
15 Burpees 6 Rope Climbs (15 ft)
9 Pull-Ups 11 Box Jumps (30/24 in)
wodwell.com/wod/21-guns Partner 1 performs the
workout listed above.
Partner 2 runs 400 meters
“ADRIAN” with a sandbag (45/25 lbs).
7 Rounds For Time 3 When Partner 2 returns
Forward Rolls from the run, Partner 1 will
5 Wall Climbs grab the sandbag, and
7 Toes-to-Bar begin their 400 meter run,
9 Box Jumps (30 in) while Partner 2 continues
the workout where Partner
wodwell.com/wod/adrian 1 left off.
wodwell.com/wod/31-heroes
“ARTIE”
AMRAP in 20 minutes 5
“APRIL 2ND”
Pull-Ups
10 Push-Ups For Time 38 Heel Claps
15 Squats
5 Pull-Ups Then, 4 Rounds of:
5 Rounds for Time 7 Chest-
to-Bar Pull-Ups
14 Kettlebell Swings (32/24
kg)
21 Wall Balls (9/6 kg)
wodwell.com/wod/adam
“ARNIE”
For Time 21 Turkish Get-
Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left
Arm
50 Kettlebell Swings
21 Overhead Squats, Right
Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left
Arm
With a single Kettlebell
(2/1.5 pood)
wodwell.com/wod/arnie

10 Thrusters (95/65 lbs) 400 meter Run

2 Rope Climbs
wodwell.com/wod/artie 20 Burpee Box Jumps “BADGER”
(24/20 in) 3 Round For Time 30 Squat
6 Pull-Ups Cleans (95 lbs/65 lbs)
“BARRAZA” 30 Pull-Ups
Then: 800 Meter Run
As Many Rounds as
1 mile Run
Possible (AMRAP) in 18

page 21 of 58
350 BENCHMARK WODS
May 18, 2017
minutes 200 Meter Run
9 Deadlift (275 lbs)
6 Burpee Bar Muscle-Ups
wodwell.com/wod/barraza
“BELL”
3 Rounds for Time 21
Deadlifts (185/135 lbs)
15 Pull-Ups
9 Front Squats (185/135
lbs)
wodwell.com/wod/bell
“BOWEN”
3 Rounds For Time 800
meter Run
7 Deadlifts (275/185 lbs)
10 Burpee Pull-Ups
14 Single Arm Kettlebell
Thrusters (1.5/1 pood) (7
each arm)
20 Box Jumps (24/20 in)
wodwell.com/wod/bowen
“BRIAN”
3 Rounds For Time 5 Rope
Climb (15 ft)
25 Back Squat (185 lbs)
wodwell.com/wod/brian
page 22 of 58
All with a weight vest
(20/14 lb)
"Heel claps" requires the
athlete to start hanging
from the bar with palms
both facing inward. Raise
both feet overhead, then
touch both heels together
over the bar. See "Heel
Clap" movement demo.
wodwell.com/wod/april-2nd
“B-1”
3 Rounds for Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
15 Knees-to-Elbow
9 Ring Dips
aka: "B-1 Australian Hero
WOD"
wodwell.com/wod/b-1
“BAZ”
AMRAP in 30 minutes 30
Double-Unders
8 Squat Cleans (155/110
lbs)
11 Hand Release Push-Ups
wodwell.com/wod/baz
wodwell.com/wod/badger
“BECK SOLDO”
2 Rounds For Time 6 Squat
Clean Thrusters (135/95
lbs)
8 Man-Makers (45/30 lb
dumbbells)
14 Toes-to-Bar Pull-ups
wodwell.com/wod/beck-soldo
“BONDY”
AMRAP in 20 minutes 6
Pull-Ups
11 Burpees
24 Sit-Ups
If you have a weight vest
wear it.
wodwell.com/wod/bondy
“BREHM”
For Time 10 Rope Climbs
(15 ft)
20 Back Squats (225 lbs)
30 Handstand Push-Ups
40 Calorie Row
wodwell.com/wod/brehm
“BULGER”
10 Rounds For Time 150
Meter Run
350 BENCHMARK WODS
May 18, 2017

“BULL” “BIG SEXY” 7 Chest-to-Bar Pull-Ups

7 Front Squats (135/95 lbs)
2 Rounds For Time 200 5 Rounds For Time 6
7 Handstand Push-Ups
Double-Unders Deadlifts (315/205 lbs)
50 Overhead Squats (135 6 Burpees
wodwell.com/wod/bulger
lbs) 5 Cleans (225/155 lbs)
50 Pull-Ups 5 Chest-to-Bar Pull-Ups
1 Mile Run 4 Thrusters (155/115 lbs) “CAPOOT”
4 Muscle-Ups
wodwell.com/wod/bull For Time 100 Push-Ups
wodwell.com/wod/big-sexy 800 meter Run
75 Push-Ups
“CHARLIE” 1,200 meter Run
“BRADLEY” 50 Push-Ups
For Time 100 Burpee Pull-
1,600 meter Run
Ups 10 Rounds For TIme 100
25 Push-Ups
100 Double Unders meter Sprint
2,000 meter Run
10 Pull-Ups
wodwell.com/wod/charlie 100 meter Sprint
wodwell.com/wod/capoot
10 Burpees
30 seconds Rest
“CRAIN”
“CPL SI MILLER”
2 Rounds For Time 34 wodwell.com/wod/bradley
3 Rounds For Reps in 20
Push-Ups
minutes In 6 minutes:
50 yard Sprint
“BROWNWOOD 800 meter Run Buy-In
34 Deadlifts (135/95 lbs)
Then, AMRAP:
50 yard Sprint DALLAS 5”
12 Front Squats (45/30 kg)
34 Box Jumps (24/20 in) For Time 50 Burpees 12 Pull-Ups
50 yard Sprint
34 Clean-and-Jerks (95/65 Then 5 Rounds of: Then, 1 minute Rest
lbs) 10 Wall Ball (20/14 lbs)
50 yard Sprint 10 Shoulder-to-Overhead Buy-In for each AMRAP is
34 Burpees (95/65 lbs) an 800 meter Run. The
50 yard Sprint 10 Pull-Ups clock starts with the first
34 Wall Ball Shots (20/14 10 Box Jumps (24/20 in) run and the AMRAP is
lbs) 10 Sit-Ups performed in the remaining
50 yard Sprint
time each round. Score is
34 Pull-Ups Then 800 meter Run total reps completed in the
50 yard Sprint
three AMRAPs.
wodwell.com/wod/brownwood-
wodwell.com/wod/crain dallas-5
wodwell.com/wod/cpl-si-miller

page 23 of 58
350 BENCHMARK WODS
May 18, 2017

“DANNY DIETZ” “CAMERON” “DANIEL”

For Time 1 mile Run For Time 50 Walking For Time 50 Pull-Ups
26 Power Cleans (185/135 Lunges 400 Meter Run
lb) 25 Chest-to-Bar Pull-Ups 21 Thrusters (95/65 lbs)
80 Push-Ups 50 Box Jumps (24/20 in) 800 Meter Run
1 minute Rest 25 Triple-Unders 21 Thrusters (95/65 lbs)
600 meter Run 50 Back Extensions 400 Meter Run
28 Front Squats (185/135 25 Ring Dips 50 Pull-Ups
lb) 50 Knees-to-Elbows
50 Pull-Ups 25 Wall Ball "2-for-1s" wodwell.com/wod/daniel
(20/14 lbs)
wodwell.com/wod/c4-danny-dietz 50 Sit-Ups
5 Rope Climb (15 ft) “DEL”
For Time 25 Burpees
“DESFORGES” wodwell.com/wod/cameron 400 Meter Run (20 lbs/14
5 Rounds For Time 12 lbs medicine ball)
Deadlifts (225/155 lbs) 25 Weighted Pull-Ups (20
20 Pull-Ups “CLOVIS” lbs/15 lbs dumbbell)
12 Clean-and-Jerks (135/95 For Time 10 Mile Run 400 Meter Run (20 lbs/14
lbs) 150 Burpee Pull-Ups lbs medicine ball)
20 Knees-to-Elbows 25 Handstand Push-Ups
Partition the Run and 400 Meter Run (20 lbs/14
wodwell.com/wod/desforges Burpee Pull-Ups as needed. lbs medicine ball)
25 Chest-to-Bar Pull-Ups
wodwell.com/wod/clovis 400 Meter Run (20 lbs/14
“DOBOGAI” lbs medicine ball)
7 Rounds For Time 8 25 Burpees
Muscle-Ups
“DAE HAN”
22 Yard Farmer Carry (50 3 Rounds For Time 800 wodwell.com/wod/del

lb dumbells) Meter Run (with 45/35 lb

wodwell.com/wod/dobogai
“ERIN”
5 Rounds For Time 15
Dumbbell Split Cleans (40
lbs)
Barbell)
3 Rope Climbs (15 ft)
12 Thrusters (135/95 lbs)
wodwell.com/wod/dae-han
“DG”
As Many Rounds as
Possible (AMRAP) in 10
minutes 8 Toes-to-Bar
8 Dumbbell Thrusters
(35/25 lbs)
12 Dumbbell Walking
Lunges (35/25 lbs)

page 24 of 58
350 BENCHMARK WODS
May 18, 2017
21 Pull-Ups
wodwell.com/wod/erin
“FEEKS”
2-4-6-8-10-12-14-16 Reps
For Time 100 meter Shuttle
Sprint
Dumbbell Clusters (65/45
lb)
Start with 2 shuttle sprints
and 2 dumbbell "clusters"
(squat clean into a
thruster), then do 4 of
each, then 6, etc. until the
round of 16 is completed.
wodwell.com/wod/feeks
“FRANK
BONOMO”
For Time 30 Hang Squat
Cleans (155/105 lb)
30 Pull-Ups
wodwell.com/wod/frank-bonomo
“GAZA”
5 Rounds for Time 35
Kettlebell Swings (1.5/1
pood)
30 Push-Ups
25 Pull-Ups
20 Box Jumps (30/24 in)
1 mile Run
page 25 of 58
wodwell.com/wod/dg
“DAVO”
For Time 400 meter Run
21 Thrusters (40/20 kg) “DVB”
400 meter Run
For Time 1 mile Run with
21 Pull-Ups
medicine ball (20/14 lbs)
400 meter Run
15 Sumo Deadlift High-
Then 8 Rounds of:
Pulls (40/20 kg)
10 Wall Ball Shots (20/14
400 meter Run
lbs)
15 Ring Dips
1 Rope Climb (15 ft)
400 meter Run
800 meter Run with
9 Handstand Push-Ups
medicine ball (20/14 lbs)
400 meter Run
9 Overhead Squats (40/20
Then 4 Rounds of:
kg)
10 Wall Ball Shots (20/14
lbs)
wodwell.com/wod/davo
1 Rope Climb (15 ft)
400 meter Run with
medicine ball (20/14 lbs)
“DEVIL OF
RAMADI V2”
Then 2 Rounds of:
4 Rounds for Time (with a 10 Wall Ball Shots (20/14
Partner) 8 Man Makers lbs)
(50/35 lb) / Partner Plank 1 Rope Climb (15 ft)
20 Deadlifts (275/205 lb) /
Partner Wall Sit wodwell.com/wod/dvb
24 One-Arm Dumbbell
Thrusters (50/30 lb) /
Partner Scissor Kicks “FALKEL”
AMRAP in 25 minutes 8
Cash out:
Handstand Push-Ups
500 Double-Unders /
8 Box Jump (30/24 in)
Partner Rows
1 Rope Climb (15 ft)
Partition the work as
wodwell.com/wod/falkel
needed but both partners
must work at the same
time. Partner A may not
start a rep until partner B
350 BENCHMARK WODS
May 18, 2017
wodwell.com/wod/gaza
“GS 24”
4 Rounds For Time (with a
Partner) 800 meter Run
50 Wall Balls (20/14 lb)
50 Burpees
50 Pull-Ups
Partner A runs the 800m
while Partner B completes
50 wall balls. After both
partners finish their
movement, both partners
complete 50 alternating
burpees. Once the burpees
are completed, move to
the pull ups and share the
work as needed. Once the
pull ups are completed, the
partner who ran first
moves to the wall balls
while the other runs.
Alternate each round.
wodwell.com/wod/gs-24
“HAMMER”
5 Rounds For Time 5 Power
Clean (135 lbs/95 lbs)
10 Front Squat (135 lbs/95
lbs)
5 Jerk (135 lbs/95 lbs)
20 Pull-Ups
90 Seconds Rest
wodwell.com/wod/hammer
page 26 of 58
is also working. Partners “FORREST”
may switch positions at
3 Rounds For Time 20 L-
will.
Pull-Ups
30 Toes-to-Bar
wodwell.com/wod/devil-ramadi-
v2 40 Burpees
800 Meter Run
“DOUGIE & wodwell.com/wod/forrest
LEON”
For Time (with a Partner) “GARRETT”
400 meter Run with
3 Rounds For Time 75 Air
Deadball (20/15 kg)
Squats
25 Ring Handstand Push-
Then 5 rounds of:
Ups
40 Ball Slams (20/15 kg)
25 L-Pull-Ups
2 Tuck Jumps
40 Pull-Ups wodwell.com/wod/garrett
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead “GREG ALIA”
(40/60 kg)
4 Rounds for Time 23
100 meter Run
Russian Kettlebell Swings
(1.5/1 pood)
Then:
23 Box Jumps (24/20 in)
400 meter Run with
23 Sit-Ups
Deadball (20/15 kg)
23 Dumbbell Snatches
With a running clock, break (35/25 lb)
up the work between 23 Goblet Squats (1.5/1
partners as needed. One pood)
partner works while the 23 Double-Unders
other rests. 1 hour time 23 Medicine Ball Cleans
cap. (20/14 lb)
wodwell.com/wod/dougie-leon Then:
186 seconds (3:06) Plank
Hold
For the finisher (cash out),
350 BENCHMARK WODS
May 18, 2017
“HELTON”
3 Rounds For Time 800
meter Run
30 Dumbbell Squat Cleans
(50/35 lbs)
30 Burpees
wodwell.com/wod/helton
“HORTON”
9 Rounds for Time - With a
Partner 9 Bar Muscle-Ups
11 Clean-and-Jerks
(155/115 lbs)
50 yard Buddy Carry
Share the work with your
partner however you
choose with only one
person working at a time. If
you can't find a partner,
perform 5 reps of each
exercise per round and find
a heavy sandbag to carry.
wodwell.com/wod/horton
“JAG 28”
For Time 800 Meter Run
28 Kettlebell Swings (2/1.5
pood)
28 Strict Pull-Ups
28 Kettlebell Clean-and-
Jerk (2/1.5 pood)
28 Strict Pull-Ups
800 Meter Run
page 27 of 58
“EVANS” accumulate the time spent
in Plank Hold position. Do
For Time 100 Push-Ups
not count any rest or
100 Kettlebell Swings
transition time.
(24/16 kg)
100 Toes-to-Bars
wodwell.com/wod/greg-alia
100 ft Rope Climbs
(accumulate over multiple
ascents) “HAMILTON”
For the rope climb, 3 Rounds For Time 1000
accumulate 100 ft total. If Meter Row
50 Push-Ups
you are climbing a 15 ft
rope, 17 ascents are 1000 Meter Run
required (round up from 50 Pull-Ups
16.66).
wodwell.com/wod/hamilton
wodwell.com/wod/evans
“HARPER”
“FOO” AMRAP in 23 minutes 9
Chest-to-Bar Pull-Ups
AMRAP in 20 minutes 7
15 Power Cleans (135/95
Chest-To-Bar Pull-Ups
lbs)
77 Double-Unders
21 Air Squats
2 Squat Clean Thrusters
400 meter Weighted Run
(170/125 lb)
(45/35 lb Plate)
28 Sit-Ups
wodwell.com/wod/harper
Buy in:
13 Bench Presses (170/125
lb)
“HOLBROOK”
After the clock starts, 10 Rounds For TIme 5
before beginning the Thrusters (115/85 lbs)
AMRAP portion of the 10 Pull-Ups
workout, athlete must 100 meter Sprint
complete 13 Bench 1 minute Rest
Presses.
wodwell.com/wod/holbrook
wodwell.com/wod/foo
350 BENCHMARK WODS
May 18, 2017
Use a single kettlebell for
the swings; two kettlebells
for the clean-and-jerks.
wodwell.com/wod/jag-28
“JAY”
AMRAP in 20 minutes 22
Air Squats
12 Toes-to-Bar
9 Burpees
If you have a weight vest
wear it.
wodwell.com/wod/jay
“JIMMY”
AMRAP in 30 minutes 5
Deadlifts (120/90 kg)
7 Pull-Ups
9 Push-Ups
wodwell.com/wod/jimmy
“JOSHIE”
3 Rounds for Time 21
Dumbbell Snatches, Right
Arm (40 lbs)
21 L Pull-Ups
21 Dumbbell Snatches,
Left Arm (40 lbs)
21 L Pull-Ups
The snatches are full squat
snatches
page 28 of 58
“GALLANT”
For Time 1 Mile Run (20 lb)
60 Burpee Pull-Ups
800 Meter Run (20 lb)
30 Burpee Pull-Ups
400 Meter Run (20 lb)
15 Burpee Pull-Ups
wodwell.com/wod/gallant
“GLEN”
For Time 30 Clean-and-Jerk
(135/95 lbs)
1 Mile Run
10 Rope Climb (15 ft)
1 Mile Run
100 Burpees
wodwell.com/wod/glen
“HALL”
5 Rounds for Time 3 Cleans
(225/155 lbs)
200 meter Sprint
20 Kettlebell Snatches
(1.5/1 pood) (10 each arm)
2 minutes Rest
wodwell.com/wod/hall
“HANSEN”
5 Rounds For Time 30
Kettlebell Swing (2 pood)
30 Burpees
30 Glute-ham (GHD) Sit-
“JACK”
AMRAP in 20 minutes 10
Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1
pood)
10 Box Jumps (24/20 in)
wodwell.com/wod/jack
“JARED”
4 Rounds For Time 800
Meter Run
40 Pull-Ups
70 Push-Ups
wodwell.com/wod/jared
“JENNIFER”
As Many Rounds as
Possible (AMRAP) in 26
minutes 10 Pull-Ups
15 Kettlebell Swings (1.5/1
Pood)
20 Box Jumps (24/20 in)
wodwell.com/wod/jennifer
“JOSH”
For Time 21 Overhead
Squats (95 lbs)
42 Pull-Ups
15 Overhead Squats (95
lbs)
30 Pull-Ups
9 Overhead Squats (95 lbs)
350 BENCHMARK WODS
May 18, 2017
wodwell.com/wod/joshie
“KEVIN”
3 Rounds for Time 32
Deadlifts (185/135 lbs)
32 Hanging Hip Touches
(alternating arms)
800m Running Farmer
Carry (15 lb dumbbells)
"Hanging Hip Touch"
movement demo
wodwell.com/wod/kevin
“LEGION 8”
8 Rounds For Time 8
Thrusters (75/55 lbs)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55
lbs)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls
(75/55 lbs)
8 Handstand Push-Ups
8 Toes-to-Bar
Then 800 meter Run
wodwell.com/wod/legion-8
“LUMBERJACK
20”
For Time 20 Deadlifts
(275/185 lbs)
page 29 of 58
Ups
wodwell.com/wod/hansen
“HILDY”
For Time 100 calorie Row
75 Thrusters (45/35 lb
barbell)
50 Pull-Ups
75 Wall Ball Shots (20/14
lbs)
100 calorie Row
If you’ve got a 20-lb. vest
or body armor, wear it.
wodwell.com/wod/hildy
“HOTSHOTS 19”
6 Rounds For Time 30 Air
Squats
19 Power Cleans (135/95
lbs)
7 Strict Pull-Ups
400 meter Run
wodwell.com/wod/hotshots-19
“JAIME L.
CAMPBELL”
AMRAP in 25 minutes 7
Deadlifts (185/135 lbs)
6 Kettlebell Swings (53/35
lbs)
7 Barbell Hack Squats
(185/155 lbs)
18 Pull-Ups
wodwell.com/wod/josh
“KEN ZINK”
7 Rounds for Time 71
Double-Unders
14 Deadlifts (135/95 lb)
6 Hang Power Cleans
(135/95 lb)
9 Front Squats (135/95 lb)
wodwell.com/wod/zink
“LEE”
5 Rounds For Time 400
Meter Run
1 Deadlift (345/225 lbs)
3 Squat Clean (185/135
lbs)
5 Push Jerk (185/135 lbs)
3 Muscle-Ups
1 Rope Climb (15 ft)
wodwell.com/wod/lee
“LUKE”
For Time 400 meter Run
15 Clean and Jerks
(155/105 lbs)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14
lbs)
400 meter Run
350 BENCHMARK WODS
May 18, 2017

400 Meter Run 6 Plate Sit-Ups (45/25 lbs) 45 Kettlebell Swings (1.5/1
20 Kettlebell Swings (2/1.5 pood)
pood) Perform 1 Burpee at the 400 meter Run
400 Meter Run top of every minute 30 Ring Dips
20 Overhead Squats 400 meter Run
(115/75 lbs) Hack squat demo 15 Weighted Lunge Steps
400 Meter Run (155/105 lbs)
20 Burpees wodwell.com/wod/jaime-l- 400 meter Run
campbell
400 Meter Run
20 Chest-to-Bar Pull-Ups wodwell.com/wod/luke
400 Meter Run
“JBO”
20 Box Jumps (24/20 in)
400 Meter Run As Many Rounds as “MANUEL”
20 Dumbbell Squat Cleans Possible in 28 minutes 9 5 Rounds for Reps in 50
(45/35 lbs) Overhead Squats (115/75 minutes 3 minutes of Max
400 Meter Run lbs) Rope Climbs
1 Legless Rope Climb (15 ft 2 minutes of Max Air
wodwell.com/wod/lumberjack-20 rope, from seated position) Squats
12 Bench Presses (115/75 2 minutes of Max Push-Ups
lbs) 3 minutes to Run 400
“MARCO” meters
wodwell.com/wod/jbo
3 Rounds for Time 21 Pull-
Ups Wear a weight vest or body
15 Handstand Push-Ups armor.
“JORDAN”
9 Thrusters (135/95 lbs)
For Time 100 Kettlebell After the run, rest for the
wodwell.com/wod/marco Swings (24/16 kg) remainder of the 3 minutes
100 Sit-Ups before beginning the next
100 Air Squats round.
“MCCLUSKEY” 100 Push-Ups
wodwell.com/wod/manuel
3 Rounds For TIme 9
wodwell.com/wod/jordan
Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
“MATT B.”
“JUSTIN” 5 Rounds For Time 5
800 Meter Run
30-20-10 Reps for Time Burpees
If you've got a twenty Back Squats (Bodyweight) 10 Chest-to-Bar Pull-Ups
pound vest or body armor, Bench Presses 20 Wall Ball Shots (20/14
wear it. (Bodyweight) lbs)
Strict Pull-Ups 30 Push-Ups

page 30 of 58
350 BENCHMARK WODS
May 18, 2017
wodwell.com/wod/mccluskey
“MOORE”
As Many Rounds as
Possible (AMRAP) in 20
minutes 1 Rope Climb (15
ft)
400 Meter Run
Max Reps Handstand Push-
Ups
wodwell.com/wod/moore
“MURPH”
For Time 1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partition the Pull-Ups,
Push-Ups, and Squats as
needed. Start and finish
with a Mile run. If you've
got a 20 pound vest or
body armor, wear it.
wodwell.com/wod/murph
“NICKMAN”
10 Rounds For Time 200
meter Farmers Carry (55 lb
dumbbells)
10 Weighted Pull-Ups (35
lbs)
20 Dumbbell Power
Snatches (55 lbs)
page 31 of 58
wodwell.com/wod/justin 400 meter Run
wodwell.com/wod/matt-b
“KP”
For Time 1000 meter Row
30 Pull-Ups “MOON”
30 Thrusters (40/30 kg) 7 Rounds For Time 10
1000 meter Run Hang Split Snatch, Right
Arm (40 lbs)
wodwell.com/wod/kp 1 Rope Climb (15 ft)
10 Hang Split Snatch, Left
Arm (40 lbs)
“LIAM” 1 Rope Climb (15 ft)
For Time 800 meter Run
(with 45 lb Plate) Alternate feet in the split
100 Toes-to-Bars snatch sets
50 Front Squats (155/105
wodwell.com/wod/moon
lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb
Plate)
“MOSZER”
9 Rounds for Time 300
Partition the toes-to-bars, meter Run
front squats and rope 6 Air Squats
climbs as needed. Start 6 Pull-Ups
and finish with the run. 6 Box Jumps (20/24 in)
6 Burpees
wodwell.com/wod/liam 6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings
“MAGPIE” (53/35 lbs)
3 Rounds For Time 800
meter Run If you have a weight vest,
20 Knees-to-Elbows wear it.
30 Kettlebell Swings (24/16
kg) wodwell.com/wod/moszer
40 Sumo Deadlift High-
Pulls (40/30 kg)
wodwell.com/wod/magpie
350 BENCHMARK WODS
May 18, 2017

(alternating arms) “NICK”

“MARSTON”
wodwell.com/wod/nickman AMRAP in 20 minutes 1
Deadlift (405/285 lbs)
10 Toes-to-Bar
“PAUL”
15 Bar Facing Burpees
5 Rounds For Time 50
Double Unders wodwell.com/wod/marston
35 Knees-to-Elbows
20 yard Overhead Walk
(185/135 lbs) “MCDONALD &
GALAGHER”
wodwell.com/wod/paul
2 Rounds for Time 200
meter Run
16 Kettlebell Swings (53/35
“PHEEZY” lbs)
3 Rounds For Time 5 Front 16 Pull-Ups
Squats (165/105 lbs) 16 Front Squats (110/70
18 Pull-Ups lbs)
5 Deadlifts (225/155 lbs) 200 meter Run
18 Toes-to-Bar 14 Kettlebell Swings (53/35
5 Push Jerks (165/105 lbs) lbs)
18 Hand-Release Push-Ups 14 Pull-Ups
14 Front Squats (110/70
wodwell.com/wod/pheezy lbs)
200 meter Run
12 Kettlebell Swings (53/35
“RANKEL” lbs)
As Many Rounds as 12 Pull-Ups
Possible (AMRAP) in 20 12 Front Squats (110/70
minutes 6 Deadlifts (225 lbs)
lbs)
7 Burpee Pull-Ups wodwell.com/wod/mcdonald-
galagher
10 Kettlebell Swings (2
pood)
200 Meter Run
“MORRISON”
wodwell.com/wod/rankel 50-40-30-20-10 Reps For
Time Wall Ball Shots (20/14
lbs)
12 Rounds For Time 10
Dumbbell Hang Squat
Clean (45/35 lbs)
6 Handstand Push-Ups on
Dumbbells
wodwell.com/wod/nick
“PATTON”
For Time 25 Deadlifts
(155/105 lbs)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks
(155/105 lbs)
10 Strict Pullups
400 meter Run
25 Deadlifts (155/105 lbs)
wodwell.com/wod/patton
“PAUL 4179”
9 Rounds for Time 4 Strict
Pull-Ups
1 Deadlift (275/185 lbs)
7 Burpees
9 Double Unders
100 meter Run

page 32 of 58
350 BENCHMARK WODS
May 18, 2017
“RJ”
5 Rounds For Time 800
Meter Run
5 Rope Climb (15 ft)
50 Push-Ups
wodwell.com/wod/rj
“SANTIAGO”
7 Rounds For Time 18
Dumbbell Hang Squat
Clean (35 lbs)
18 Pull-Ups
10 Power Clean (135 lbs)
10 Handstand Push-Ups
wodwell.com/wod/santiago
“SCOTTIE”
10 Rounds 10 meter
Farmers Carry (2/1.5 pood)
5 Strict Chin-Ups
10 meter Farmers Carry
(2/1.5 pood)
5 Burpees
5 Deadlifts (265/185 lbs)
Place your deadlift bar 10
meters from your pull-up
bar and do the farmers
carries between the two.
Use kettlebells or
dumbbells for the farmers
carry.
wodwell.com/wod/scottie
page 33 of 58
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1
pood)
wodwell.com/wod/morrison
“NATE”
As Many Rounds as
Possible (AMRAP) in 20
minutes 2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5
pood)
wodwell.com/wod/nate
“NUTTS”
For Time 10 Handstand
Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14
lb)
200 Double-Unders
400 Meter Run (with 45/35
lb plate)
wodwell.com/wod/nutts
“PAUL (PENA)”
7 Rounds for Time 100
meter Sprint
19 Kettlebell Swings (2/1.5
pood)
10 Burpee Box Jumps (24
wodwell.com/wod/paul-4179
“RALPH”
4 Rounds For Time 8
Deadlifts (250/175 lb)
16 Burpees
3 Rope Climbs (15 ft)
600 meter Run
wodwell.com/wod/ralph
“RICKY”
As Many Rounds as
Possible (AMRAP) in 20
minutes 10 Pull-Ups
5 Dumbbell Deadlifts (75
lbs)
8 Push-Press (135 lbs)
wodwell.com/wod/ricky
“ROY”
5 Rounds For Time 15
Deadlift (225/155 lbs)
20 Box Jumps (24/20 in)
25 Pull-Ups
wodwell.com/wod/roy
“SCOOTER”
With a Partner in 35
minutes AMRAP in 30
minutes of:
30 Double-Unders
15 Pull-Ups
350 BENCHMARK WODS
May 18, 2017
“SEVERIN”
For Time 50 Strict Pull-Ups
100 Hand-Release Push-
Ups
5k Run
If you've got a 20 pound
vest or body armor, wear
it.
wodwell.com/wod/severin
“SMYKOWSKI”
For Time 6k Run
60 Burpee Pull-Ups
If you've got a 30 pound
vest or body armor, wear
it.
wodwell.com/wod/smykowski
“STRANGE”
8 Rounds For Time 600
Meter Run
11 Weighted Pull-Ups
(1.5/1 pood)
11 Walking Lunges (1.5/1
pood)
11 Thrusters (1.5/1 pood)
wodwell.com/wod/strange
“T.U.P.”
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lbs)
page 34 of 58
in)
3 minutes Rest
Time each round. Score is
total time for all seven
rounds, including rest.
wodwell.com/wod/paul-2
“RAHOI”
As Many Rounds as
Possible (AMRAP) in 12
minutes 12 Box Jumps (24
in/20 in)
6 Thrusters (95 lbs/65 lbs)
6 Bar-Facing Burpees
wodwell.com/wod/rahoi
“RENÉ”
7 Rounds for Time 400
meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
If you have a weight vest
(20 lb) or body armor, wear
it.
wodwell.com/wod/rene
“ROBBIE”
As Many Rounds as
Possible (AMRAP) in 25
minutes 8 Freestanding
Handstand Push-Ups
15 Push-Ups
100 meter Sprint
Then, 5 minutes to find a
1-rep-max Partner Deadlift
For the AMRAP, have one
partner work while the
other rests, switching after
a full round is completed. If
you're performing without
a partner, rest 60 seconds
between each round, and
find a regular 1-rep-max
deadlift.
wodwell.com/wod/scooter
“SERVAIS”
For Time 1.5 mile Run
Then 8 rounds of:
19 Pull-Ups
19 Push-Ups
19 Burpees
Then,
400 meter Sandbag Carry
(heavy)
1-mile Farmers Carry
(45/35 lb dumbbells)
wodwell.com/wod/servais
“SISSON”
AMRAP in 20 minutes 1
Rope Climb (15 ft)
5 Burpees
350 BENCHMARK WODS
May 18, 2017
Pull-Ups
Front Squats (135/95 lbs)
Pull-Ups
wodwell.com/wod/t-u-p
“THE SEVEN”
7 Rounds For Time 7
Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (2/1.5
pood)
7 Pull-Ups
aka: "The CIA Seven"
wodwell.com/wod/the-seven
“TILLMAN”
7 Rounds For Time 7
Deadlifts (315/205 lbs)
200 meter Sprint
15 Pull Ups
45 seconds Rest
wodwell.com/wod/tillman
“TOMMY V”
For Time 21 Thrusters
(115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
page 35 of 58
1 L-Sit Rope Climb (15
foot)
wodwell.com/wod/robbie
“SCHMALLS”
For Time 800 Meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings (1.5/1
pood)
10 Handstand Push-Ups
Then 800 Meter Run
wodwell.com/wod/schmalls
“SEAN”
10 Rounds For Time 11
Chest-to-Bar Pull-Ups
22 Front Squat (75 lbs)
wodwell.com/wod/sean
“SGT. MICHAEL
SMITH”
For Time 1960 meter Row
Then 10 Rounds of:
8 Wall Ball Shots (20/14
lbs)
27 Double-Unders
7 Push-Ups
200 meter Run
If you have a weight vest
(20 lb) or body armor, wear
it.
wodwell.com/wod/sisson
“STEPHEN”
30-25-20-15-10-5 Reps, For
Time GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95
lbs)
wodwell.com/wod/stephen
“T.J.”
For Time 10 Bench Presses
(185/135 lbs)
10 Strict Pull-Ups
Max Thrusters (135/95 lbs)
Repeat until you have
completed 100 Thrusters.
wodwell.com/wod/t-j
“THE LEGEND”
For Time 4 Pistols
25 Kettlebell Swings (54/35
lbs)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
350 BENCHMARK WODS
May 18, 2017

6 Rope Climbs (15 ft) 7 Pull-Ups 25 Kettlebell Swings (54/35

wodwell.com/wod/tommy-v
“TUMILSON”
8 Rounds, For Time 200
Meter Run
11 Dumbbell Burpee
Deadlifts (60 lbs)
wodwell.com/wod/tumileson
“WALSH”
4 Rounds For Time 22
Burpee Pull-Ups
22 Back Squats (185 lbs)
200 Meter Run (45 lb plate
overhead)
lbs)
Then: 4 Pistols
2016 meter Run
wodwell.com/wod/the-legend
wodwell.com/wod/sgt-michael-
smith
“TIFF”
With a running clock in 25
“SPEHAR”
minutes 1.5 mile Run
For Time 100 Thrusters
(135/95 lbs) Then AMRAP in remaining
100 Chest-to-Bar Pull-Ups time:
6 mile Run 11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans
Partition the thrusters, (155/105 lbs)
pull-ups and run as 7 Push Presses (155/105
needed. lbs)
wodwell.com/wod/spehar
wodwell.com/wod/tiff

wodwell.com/wod/walsh
“WES”
For Time 800 meter Run
(with 25/15 lb Plate)
Then:
14 Rounds of:
“SWASEY”
For Time 32 Chest-to-Bar
Pull-Ups
32 Wall Balls (20/14 lbs)
32 Cleans (135/85 lbs)
3.2 mile Run
wodwell.com/wod/swasey
“TOM”
As Many Rounds as
Possible (AMRAP) in 25
minutes 7 Muscle-Ups
11 Thrusters (155/105 lbs)
14 Toes-to-Bar
wodwell.com/wod/tom

5 Strict Pull-Ups
4 Burpee Box Jumps (24/20
“THE DON” “TULLY”
in)
3 Cleans (185/135 lb) For Time 66 Deadlifts 4 Rounds For Time 200
(110/75 lbs) Meter Swim
Then: 66 Box Jump (24/20 in) 23 Dumbell Squat Cleans
800 meter Run (with 25/15 66 Kettlebell swings (1.5/1 (40 lbs)
lb Plate) pood)
66 Knees-to-Elbows wodwell.com/wod/tully
66 Sit-Ups

page 36 of 58
350 BENCHMARK WODS
May 18, 2017
wodwell.com/wod/wes
“WHITTEN”
5 Rounds For Time 22
Kettlebell Swings (2/1.5
pood)
22 Box Jumps (24/20 in)
400m Run
22 Burpees
22 Wall Ball Shots (20/14
lbs)
wodwell.com/wod/whitten
“WOEHLKE”
3 Rounds, Each for Time 4
Jerks (185/135 lbs)
5 Front Squats (185/135
lbs)
6 Power Cleans (185/135
lbs)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between
rounds
wodwell.com/wod/woehlke
“ZEMBIEC”
5 Rounds for Time 11 Back
Squats (185/135 lbs)
7 Burpee Pull-Ups (Strict)
400 meter Run
During each burpee pull-up
page 37 of 58
66 Pull-Ups
66 Thruster (55/35 lbs)
66 Wall Ball Shots (20/14
lbs)
66 Burpees
66 Double-Unders
wodwell.com/wod/the-don
“THOMPSON”
10 Rounds For Time 1
Rope Climb (15 ft)
29 Back Squats (95 lbs)
10 Meter Barbell Farmer
Carry (135 lbs)
Begin the Rope Climbs
seated on the floor.
wodwell.com/wod/thompson
“TK”
As Many Rounds as
Possible (AMRAP) in 20
minutes 8 Strict Pull-Ups
8 Box Jumps (36 in)
12 Kettlebell Swings (2
pood)
wodwell.com/wod/tk
“TREVOR”
For Time (Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
“VIOLA”
AMRAP in 25 minutes 3, 6,
9, 12, 15, 18 Reps and so
on
Thrusters (95 lbs/65 lbs)
Pull-ups
Over the Bar Burpees
wodwell.com/wod/viola
“WEIJDT”
5 Rounds for Time 19
Chest-to-Bar Pull-Ups
12 Box Jumps (30/24 in)
8 Squat Cleans (165/100
lbs)
wodwell.com/wod/weijdt
“WHITE”
5 Rounds For TIme 3 Rope
Climbs (15 ft)
10 Toes-to-Bar
21 Overhead Walking
Lunges (45 lb plate)
400 meter Run
"White" was the first
female Hero WOD,
published on CrossFit.com
in 2011. The next was
"Jenny," published in 2014.
wodwell.com/wod/white
350 BENCHMARK WODS
May 18, 2017
perform a strict push-up,
jump to a bar that is ideally
12 inches above your max
standing reach, and
perform a strict pull-up.
wodwell.com/wod/zembiec
page 38 of 58
In a team of four, two “WITTMAN”
people may work at a time.
7 Rounds For Time 15
Reps are cumulative for all
Kettlebell Swings (1.5/1
team members. All reps of
pood)
each movement must be
15 Power Cleans (95/65
completed before moving
lbs)
on to the next movement
15 Box Jumps (24/20 in)
(i.e. finish all pull-ups
before moving on to the wodwell.com/wod/wittman
push-ups).
wodwell.com/wod/trevor
“YETI”
For Time 25 Pull-Ups
“VIJAY” 10 Muscle-Ups
1.5 mile Run
50-40-30-20-10 Reps for
10 Muscle-Ups
Time Burpee Pull-Ups
25 Pull-Ups
Sit-Ups
wodwell.com/wod/yeti
wodwell.com/wod/vijay
“WEAVER”
4 Round For Time 10 L-
Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups
wodwell.com/wod/weaver
“WESTON”
5 Rounds For Time 1000
meter Row
200 meter Farmer Carry
(45 lb dumbbells)
350 BENCHMARK WODS
May 18, 2017

50 meter Waiter Walk,

Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left
Arm (45 lb dumbbell)

wodwell.com/wod/weston

“WILLY”
3 Rounds For TIme 800
Meter Run
5 Front Squats (225/155
lbs)
200 Meter Run
11 Chest-to-Bar Pull-Ups
400 Meter Run
12 Kettlebell Swings (2/1.5
pood)

wodwell.com/wod/willy

“WYK”
5 Rounds for Time 5 Front
Squats (225/155 lbs)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb
plate)

wodwell.com/wod/wyk

“ZIMMERMAN”
As Many Rounds as
Possible (AMRAP) in 25
minutes 11 Chest-to-Bar
Pull-Ups
2 Deadlifts (315/205lbs)
10 Handstand Push-Ups

page 39 of 58
350 BENCHMARK WODS
May 18, 2017
QUALIFIERS
“AGOQ 17.1”
For Time 100 Dumbbell
Snatches (50/35 lb)
80 calorie Row
60 Burpees
40 Muscle-Ups
Time Cap: 20 minutes
Once all 100 sntaches are
complete, move to the
rower and pull 80 calories,
then move to the barbell to
perform 60 bar-facing
burpees. Once all burpees
are complete do 40
muscle-ups. This workout
ends when the the athlete
locks out the final muscle-
up repetition or when 20
minutes is up. If athlete
does not finish all 280 reps
before the time cap, score
will be the number of reps
completed.
wodwell.com/wod/agoq-17-1
“AGOQ 17.4”
2 Rounds for Time 10
Deadlifts (315/225 lb)
page 40 of 58
wodwell.com/wod/zimmerman
“AGOQ 17.2”
AMRAP in 20 minutes 0:00-
4:00:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85
lb)
If completed before 4:00,
then until 8:00:
25 Toes-to-Bars
50 Double Unders
13 Squat Cleans (185/115
lb)
If completed before 8:00,
then until 12:00:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225/145
lb)
If completed before 12:00,
then until 16:00:
25 Toes-to-Bars
50 Double Unders
9 Squat Cleans (275/175
lb)
If completed before 16:00,
then until 20:00:
25 Toes-to-Bars
“AGOQ 17.3”
21-15-9 Reps for Time
Shoulder-to-Overheads
(135/95 lb)
Chest-to-Bar Pull-Ups
Athlete must clean the
barbell to begin the set of
21 shoulder-to-overheads.
Then move to the pull-up
bar for 21 pull-ups, then
back to the barbell for 15
shoulder-to-overheads,
followed by 15 pull-ups,
and finishing with 9
shoulder-to-overheads and
9 pull-ups. Score is the
time it takes to complete
all 90 repetitions.
wodwell.com/wod/agoq-17-3
“ECC
QUALIFIERS
15.2”
With a Running Clock
AMRAP in 5 minutes (from
0:00-5:00)
5 Bar Muscle-Ups
5 Squat Cleans (155/105
350 BENCHMARK WODS
May 18, 2017
20 Deficit Handstand Push-
Ups (4.5/3 in)
30 Front Squats (95/65 lb)
Mark a box on the ground
and a foot line on the wall
for the handstand push-ups
(per movement standards)
and create deficit for the
handstand push-ups.
Perform 10 deadlifts, 20
handstand push-ups, then
to a second barbell for 30
front squats. Once the 30
front squats are
completed, move back to
the deadlift bar to begin
the second round.
wodwell.com/wod/agoq-17-4
“ECC
QUALIFIERS
15.3”
AMRAP in 20 minutes 50
Wall Balls (20/14 lbs)
50 Double-Unders
40 Box Jumps (24/20 lbs)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups
If an athlete completes the
10 Muscle-Ups and has
page 41 of 58
50 Double Unders
7 Squat Cleans (315/205
lb)
Perform 25 toes-to-bars, 50
double-unders, and 15
squat cleans. If all 90
repetitions are not
completed within 4
minutes, the workout is
over and the score is the
number of reps completed
within 4 minutes. If all 90
repetitions are completed
under 4 minutes, perform
another 25 toes-to-bars, 50
double-unders and 13
squat cleans, this time at a
heavier weight. If all 178
repetitions (90 from round
1, plus 88 from round 2)
are completed under 8
minutes, begin another
round and extend time by
another 4 minutes. In each
subsequent round the
weight of the clean
increases while the
number of reps of the
clean decreases. Once a
round is completed
immediately begin the
next round (do not wait for
the 4-minute round to end
before moving on to the
next round). This pattern
continues for up to 20
minutes, as long as a full
round is completed before
the next cutoff. If athlete
lbs)
5 Box Jumps (40/30 lbs)
Then, 5 Minutes (from
5:00-10:00) to Establish:
Max Load Complex of
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
Then, For Time (starting at
10:00):
18-12-6 Repetitions of
Deadlifts (275/185 lbs)
Strict Handstand Push-Ups
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the
5:00 mark, Part 3 starts at
the 10:00 mark. Score for
Part 1 is total number of
rounds plus reps
completed under 5
minutes; score for Part 2 is
the weight successfully
lifted for the entire
complex (the bar may not
touch the ground until the
complex is complete);
score for part 3 is the time
it takes you to finish the
work after the 10:00 mark
(i.e.: if you finish at 17:00,
your score for part 3 is
7:00).
wodwell.com/wod/ecc-qualifiers-
15-2
350 BENCHMARK WODS
May 18, 2017
time remaining in the 20
minute cap, begin round 2
starting with the wall balls.
wodwell.com/wod/ecc-qualifiers-
15-3
“GRANITE
GAMES
QUALIFIERS
16.3”
As Many Rounds as
Possible (AMRAP) in 12
minutes 12 Chest-to-Bar
Pull-Ups
8 Deadlifts (245/165 lbs)
12 Handstand Push-Ups
8 Deadlifts (245/165 lbs)
wodwell.com/wod/granite-
games-qualifiers-16-3
“HARD TARGET”
12-9-6 Reps For Time
Chest-to-Bar Pull-Ups
Shoulder-to-Overheads
(60/40 kg)
Burpee Ball Slams (50/30
kg)
Time Cap: 7 minutes
wodwell.com/wod/hard-target
“OPEN 11.1”
AMRAP in 10 minutes 30
page 42 of 58
fails to complete all
repetitions within cutoff
time for a round, athlete’s
score is number of
repetitions completed.
Another person may assist
the athlete in changing the
plates on the barbell
during this workout, or
multiple barbells may be
used.
wodwell.com/wod/agoq-17-2
“ECC
QUALIFIERS
15.1”
With a Running Clock
AMRAP in 5 Minutes (from
0:00-5:00):
10 Bar-Facing Burpees
15 Thrusters (95/65 lbs)
20 Chest-to-Bar Pull-Ups
Then, 5 Minutes (from
5:00-10:00) to Establish:
5 Rep Max Low Hang
Snatch
Then, For Time (starting at
10:00):
25 Overhead Squats
(135/95 lbs)
75 Double-Unders
25 calorie Row
75 Double-Unders
25 Overhead Squats
(135/95 lbs)
“GRANITE
GAMES
QUALIFIERS
15.2”
With a Running Clock 6
Minutes (0:00-6:00) to
Establish:
1 Rep Max Snatch
Then, As Many Rounds as
Possible (AMRAP) in 8
Minutes (6:00-14:00):
30 Double-Unders
15 Chest-to-Bar Pull-ups
30 Double-Unders
15 Toes-to-Bar
Then, 6 Minutes (14:00-
20:00) to Establish:
1-Rep Max Snatch
wodwell.com/wod/granite-
games-qualifiers-15-2
“GRANITE
GAMES
QUALIFIERS
16.5”
As Many Rounds As
Possible (AMRAP) in 14
minutes 70 Double-Unders
7 Ring Muscle-Ups
7 Snatches (155/105 lbs)
wodwell.com/wod/granite-
games-qualifiers-16-5
350 BENCHMARK WODS
May 18, 2017
Double-Unders
15 Power Snatches (75/55
lbs)
This WOD was repeated as
"Open 14.1."
wodwell.com/wod/open-11-1
“OPEN 11.6”
As Many Reps as Possible
in 7 minutes 3 Thrusters
(100/65 lbs)
3 Chest-to-Bar Pull-ups
6 Thrusters (100/65 lbs)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65 lbs)
9 Chest-to-Bar Pull-ups
If you complete the round
of 9, complete a round of
12, then go on to 15, etc.
Open 11.6 was repeated in
the 2012 CrossFit Games
Open as "Open 12.5"
wodwell.com/wod/open-11-6
“OPEN 12.5”
As Many Reps as Possible
in 7 minutes 3 Thrusters
(100/65 lbs)
3 Chest-to-Bar Pull-ups
6 Thrusters (100/65 lbs)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65 lbs)
9 Chest-to-Bar Pull-ups
If you complete the round
page 43 of 58
The WOD has 3 parts. Part
1 starts with a running
clock; Part 2 starts at the
5:00 mark, Part 3 starts at
the 10:00 mark. Score for
Part 1 is total rounds plus
reps completed under
5:00; score for Part 2 is
heaviest weight
successfully lifted (bar
cannot touch the ground
between reps); score for
part 3 is the time it takes
you to finish the work after
the 10:00 mark (i.e.: if you
finish at 17:00, your score
for part 3 is 7:00).
wodwell.com/wod/ecc-qualifiers-
15-1
“GET A GRIP”
For Time 50 Double Unders
20 Deadlifts (100/70 kg)
20 Box Jumps (24/20 in)
20 Kettlebell Swings (24/16
kg)
20 Toes-to-Bars
20 Kettlebell Swings (24/16
kg)
20 Box Jumps (24/20 in)
20 Deadlifts (100/70 kg)
50 Double Unders
Time Cap: 8 minutes
wodwell.com/wod/get-a-grip
“LURONG THE
MOTIVATOR”
As Many Reps as Possible
in 9 minutes Shoulder-to-
Overhead (115/85 lbs)
Front-Rack Lunges (115/85
lbs)
Penalty Each Time Bar is
Dropped*
*If athlete drops the bar
during the Shoulder-to-
Overhead, penalty is 20
Double-Unders. If athlete
drops the bar during the
Front-Rack Lunges, penalty
is 5 burpees.
wodwell.com/wod/the-motivator
“OPEN 11.5”
As Many Reps as Possible
in 20 minutes 5 Power
Cleans (145/105 lbs)
10 Toes-To-Bars
15 Wall Balls (20/14 lbs)
(10 ft)
wodwell.com/wod/open-11-5
“OPEN 12.4”
As Many Reps as Possible
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
350 BENCHMARK WODS
May 18, 2017
of 9, complete a round of
12, then go on to 15, etc.
Open 12.5 is a repeat of /
same as "Open 11.6"
wodwell.com/wod/open-12-5
“OPEN 13.5”
As Many Reps as Possible
in 4 minutes 15 Thrusters
(100/65 lbs)
15 Chest-to-Bar Pull-ups
If 90 reps (3 rounds) are
completed in under 4
minutes, time extends to 8
minutes. If 180 reps (6
rounds) are completed in
under 8 minutes, time
extends to 12 minutes. Etc.
wodwell.com/wod/open-13-5
“OPEN 15.1 &
15.1A”
Complete As Many Rounds
as Possible in 9 minutes 15
Toes-to-Bars
10 Deadlifts (115/75 lbs)
5 Snatches (115/75 lbs)
Then, "Open 15.1a": In 6
Minutes
1-Rep-Max Clean-and-Jerk
As soon as the clock
page 44 of 58
30 Muscle-Ups
“GRANITE
GAMES If time permits, after
QUALIFIERS finishing the muscle-ups,
start over from wall balls.
16.4”
Open 12.4 was repeated
For Time as "Open 13.3"
5–10–15–20–15–10–5 Reps
of wodwell.com/wod/open-12-4
Overhead Squats (115/75
lbs)
Toes-to-Bar “OPEN 13.4”
As Many Reps as Possible
wodwell.com/wod/granite-
in 7 minutes 3 Clean-and-
games-qualifiers-16-4
Jerks (135/95 lbs)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95
“LURONG 50’S
lbs)
CHIPPER” 6 Toes-to-Bars
For Time 50 Wall Ball Shots 9 Clean-and-Jerks (135/95
(20/14 lbs) lbs)
50 Dumbbell Snatches 9 Toes-to-Bars
(70/50 lbs) (alternating 12 Clean-and-Jerks (135/95
arms) lbs)
50 Pistols (alternating legs) 12 Toes-to-Bars
50 Chest-to-Bar Pull-Ups If you complete the round
of 12, go on to 15. If you
wodwell.com/wod/50s-chipper complete 15, go on the 18,
etc.
“OPEN 11.4” wodwell.com/wod/open-13-4
As Many Reps as Possible
in 10 minutes 60 Bar
Facing Burpees “OPEN 14.2”
30 Overhead Squats For as long as possible
(120/90 lbs) complete in 3 minutes
10 Muscle-Ups From 0:00-3:00, 2 rounds
of:
wodwell.com/wod/open-11-4 10 Overhead Squats
(95/65lbs)
350 BENCHMARK WODS
May 18, 2017
reaches 9 minutes and
Workout 15.1 is complete,
Workout 15.1a will begin
with the same running
clock. The athlete will have
from 9:00 to 15:00 to
complete Workout
15.1a. The same barbell
must be used for both 15.1
and 15.1a. Score for
Workout 15.1 is the total
number of repetitions
completed. Score for
Workout 15.1a is the
weight (in pounds) of the
heaviest successful clean-
and-jerk.
wodwell.com/wod/open-15-1
“OPEN 16.1”
AMRAP in 20 minutes 25 ft
Overhead Walking Lunges
(95/65 lbs)
8 Bar-Facing Burpees
25 ft Overhead Walking
Lunges (95/65 lbs)
8 Chest-to-Bar Pull-Ups
wodwell.com/wod/open-16-1
“OPEN 17.1”
For Time 10 Dumbbell
Snatches (50/35 lbs)
15 Burpee Box Jump Overs
20 Dumbbell Snatches
(50/35 lbs)
page 45 of 58
“OPEN 12.3”
As Many Reps as Possible
in 18 minutes 15 Box
Jumps (24/20 in)
12 Push Press (115/75 lbs)
9 Toes-to-Bar
wodwell.com/wod/open-12-3
“OPEN 13.3”
As Many Reps as Possible
in 12 minutes 150 Wall
Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.
Open 13.3 is a repeat
of "Open 12.4"
wodwell.com/wod/open-13-3
“OPEN 14.1”
As Many Reps as Possible
(AMRAP) in 10 minutes 30
Double-Unders
15 Power Snatches (75/55
lbs)
This WOD is a repeat of
"Open 11.1."
wodwell.com/wod/open-14-1
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats
(95/65lbs)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
This WOD was repeated as
"Open 15.2"
wodwell.com/wod/open-14-2
“OPEN 15.3”
As Many Reps as Possible
(AMRAP) in 14 minutes 7
Muscle-Ups
50 Wall Balls (20/14 lbs)
100 Double-Unders
After the last double-
under, the athlete will
move back to the rings and
begin the next round.
Score will be the total
number of repetitions
completed before the 14-
minute time cap.
wodwell.com/wod/open-15-3
350 BENCHMARK WODS
May 18, 2017
15 Burpee Box Jump Overs
30 Dumbbell Snatches
(50/35 lbs)
15 Burpee Box Jump Overs
40 Dumbbell Snatches
(50/35 lbs)
15 Burpee Box Jump Overs
50 Dumbbell Snatches
(50/35 lbs)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
Athlete must alternate
hands for each dumbbell
snatch and face the box for
the Burpee Box Jump
Overs.
wodwell.com/wod/open-17-1
“OPEN 17.5”
10 Rounds for Time 9
Thrusters (95/65 lb)
35 Double Unders
Time Cap: 40 minutes
Right after this workout
was announced we live
streamed on YouTube as
two athletes from NorCal
gave it a go. Subscribe on
YouTube to be notified
when we publish WOD
highlights with their
commentary.
wodwell.com/wod/open-17-5
page 46 of 58
“OPEN 15.2”
For as long as possible
complete in 3 minutes
From 0:00-3:00, 2 rounds
of:
10 Overhead Squats
(95/65lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds
of:
12 Overhead Squats
(95/65lbs)
12 Chest-to-Bar pull-ups
From 6:00-9:00, 2 rounds
of:
14 Overhead Squats
(95/65lbs)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you
fail to complete both
rounds.
This WOD is a repeat of
"Open 14.2"
wodwell.com/wod/open-15-2
“OPEN 16.2”
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85
lbs)
If completed before 4
minutes, continue until 8
minutes:
“OPEN 16.3”
AMRAP in 7 minutes 10
Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
wodwell.com/wod/open-16-3
“OPEN 17.3”
For Reps Prior to 8
minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65
lbs)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95
lbs)
* Prior to 12 minutes, 3
rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135
lbs)
* Prior to 16 minutes, 3
rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155
lbs)
* Prior to 20 minutes, 3
rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175
lbs)
* Prior to 24 minutes, 3
350 BENCHMARK WODS
May 18, 2017
“REGIONALS
12.3”
4 Rounds for Time 10 One-
Arm Dumbbell Snatches
(100/70 lbs)
100 meter Sprint
wodwell.com/wod/regionals-12-3
“REGIONALS
12.6”
For Time 3 Rounds of:
7 Deadlifts (345/225 lb)
7 Muscle-Ups
3 Rounds of:
21 Wall Ball Shots (20/14
lb)
21 Toes-to-Bars
Then:
100 foot Farmer Carry
(100/70 lb dumbbells)
28 Burpee Box Jumps
(24/20 in)
100 foot Farmer Carry
(100/70 lb dumbbells)
3 Muscle-Ups
This workout is broken into
3 parts all done with a
running clock. Complete 3
rounds of Deadlifts and
Muscle-ups then advance
to the next 3 rounds of
Wall ball shots and Toes-
to-bar. The final round will
be the Farmer carry with
one dumbbell in each
page 47 of 58
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115
lbs)
If completed before 8
minutes, continue until 12
minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145
lbs)
If completed before 12
minutes, continue until 16
minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175
lbs)
If completed before 16
minutes, continue until 20
minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205
lbs)
Athlete's score will be the
number of reps completed.
Tiebreak is the elapsed
time at which the
athlete completed their las
t set of double-unders.
wodwell.com/wod/open-16-2
rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185
lbs)
* If all reps are completed,
time cap extends by 4
minutes. Three rounds for
the two movements should
be done before moving
into the next section of the
workout. If the athlete
completed the first two
rounds in the 8-minute
time cap, the athlete will
be given four more
minutes to finish the next
round. Same as the next
round until the whole
workout is completed
within the time cap of 24
minutes.
wodwell.com/wod/open-17-3
“REGIONALS
11.6”
For Time 20 calorie Row
30 Burpees
40 Two-Arm Dumbbell
Ground-to-Overheads
(45/35 lb)
50 Toes-to-Bars
100 foot Overhead Walking
Lunges (45/25 lb plate)
150 foot Sprint
This is a chipper workout.
Athletes begin behind the
350 BENCHMARK WODS
May 18, 2017
hand, Burpee box jump
and Muscle-up.
wodwell.com/wod/regionals-12-6
“REGIONALS
13.6”
For Time 100 Double
Unders
50 Handstand Push-Ups
40 Toes-to-Bars
30 Shoulder-to-Overheads
with Axle (160/100 lbs)
90 foot Walking Lunges
with Axle (160/100 lbs)
Time Cap: 15 minutes
For this event, the athlete
begins on the starting mat.
At the call of "3-2-1 … Go!"
the athlete moves off their
mat and performs double-
unders. Once 100 double-
unders are completed, the
athlete will proceed under
the wall and perform 50
handstand push-ups. Then,
the athlete will move to
the pull-up bar and
perform 40 toes-to-bar.
The athlete will then move
to the axle, pick up the
weight, and begin the
shoulder-to-overhead,
advancing forward after
each 10 repetitions. Once
the 30th rep is completed,
the athlete will begin
page 48 of 58
“OPEN 17.2”
AMRAP in 12 minutes 2
Rounds of:
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans
(50/35 lb)
Then, 2 Rounds of:
50 ft Dumbbell Walking
Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans
(50/35 lb)
For the dumbbell walking
lunges, dumbbells must be
in front rack position. After
25 ft, athlete will walk back
to the starting line. Right
after this workout is
announced we live
streamed on YouTube
two athletes from the
NorCal region who gave it
a go (video is below).
Subscribe on YouTube to
be notified when we
publish a version with the
athletes giving their
thoughts on the workout.
wodwell.com/wod/open-17-2
“REGIONALS
11.4”
For Time 100 Pull-Ups
100 Kettlebell Swings
line. At Go, they move to
the rower and row 20
calories. They then move
through each element,
completing all reps before
moving on. The overhead
walking lunges are 50 feet
out and 50 feet back. The
sprint is 50 feet out, 50
feet back, 50 feet out to
the finish line. There is a
20min time cap. If an
athlete cannot finish in the
time cap, their result is the
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-6
“REGIONALS
12.5”
Snatch Ladder 1 Snatch
(155/105 lb)
1 Snatch (165/115 lb)
1 Snatch (175/125 lb)
1 Snatch (185/130 lb)
1 Snatch (195/135 lb)
1 Snatch (205/140 lb)
1 Snatch (215/145 lb)
1 Snatch (225/150 lb)
1 Snatch (235/155 lb)
1 Snatch (245/160 lb)
1 Snatch (255/165 lb)
1 Snatch (265/170 lb)
1 Snatch (275/175 lb)
1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
350 BENCHMARK WODS
May 18, 2017
lunging from the white
number to the finish line
with the weight in the front
rack position. After the
athlete has lunged the
weight across the
designated line and come
to full extension, they will
drop the weight. They
must then move over the
barbell to the finish mat to
complete the workout.
wodwell.com/wod/regionals-13-6
“REGIONALS
14.7”
For Time 64 Pull-Ups
8 Overhead Squats
(205/135 lbs)
Time Cap: 6 minutes
This event begins with the
athlete on a starting mat
and at the call of "3-2-1 …
Go!" they move forward
and perform 64 pull-ups.
They will then move
forward to the barbell and
begin squatting. After 8
overhead squats are
complete, the athlete will
move to the finishing mat
and the event is complete.
wodwell.com/wod/regionals-14-7
page 49 of 58
(24/16 kg)
100 Double Unders
100 Overhead Squats
(95/65 lb)
Athletes will start on the
ground below their pull-up
bar. At Go, they will jump
to their bar. Any jumping
before the Go will result in
a false start. This workout
is a chipper. All pull-ups
must be completed before
the kettlebell swings, all
the swings before the
double-unders, and all the
double-unders before the
overhead squats. There is
a 25min time cap. If an
athlete cannot finish in the
time cap, their score is the
time cap plus a one second
penalty for each rep not
completed.
wodwell.com/wod/regionals-11-4
“REGIONALS
12.4”
For Time 50 Back Squats
(135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads
(135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads
(85/65 lbs)
50 Overhead Squats (65/45
20 Double Unders before
each Snatch
Athlete has 50 seconds to
complete 20 Double
Unders and 1 snatch. If
athlete is able to complete
both movements before 50
seconds is up, athlete may
advance to the next
station, which starts with
20 more Double Unders
and another Snatch at the
next weight. Score is
total number of reps
completed through the last
snatch. If athlete is unable
to perform a Snatch
weight, tie-breaker is
max Double Unders in
the 50 second window.
wodwell.com/wod/regionals-12-5
“REGIONALS
13.4”
For Time 100 Wall Ball
Shots (20/14 lbs)
100 Chest-to-Bar Pull-Ups
100 Pistols alternating legs
100 Alternating One-Arm
Dumbbell Snatches (70/50
lbs)
Time Cap: 25 minutes
For this event, the athlete
begins on a starting mat.
At the call of "3-2-1 … Go!"
350 BENCHMARK WODS
May 18, 2017
“REGIONALS
15.6”
5 Rounds for Time 25
calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand
Push-Ups
Time Cap: 16 minutes
This event begins with the
athlete on the green
starting mat. At the sound
of the beep, the athlete will
run to the rower and row
25 calories, then move to
the rig for 16 chest-to-bar
pull-ups, then to the wall
for 9 handstand push-ups
to complete the first round.
Prior to starting the next
round, the athlete must
advance their round
marker before returning to
the rower. Once the fifth
round is complete, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-6
“REGIONALS
16.7”
For Time 21 Thrusters
(95/65 lbs)
3 Legless Rope Climbs
page 50 of 58
lbs)
40 Pull-Ups
30 Shoulder-to-Overhead
(65/45 lbs)
wodwell.com/wod/regionals-12-4
“REGIONALS
13.1”
For Time 1000 meter Row
50 Thrusters (45 lbs)
30 Pull-Ups
Time Cap: 10 minutes
For this event, the athlete
will begin on the rower
with the handle in the rack
and their hands off the
handle. At the call of "3-2-1
… Go!" the athlete will
begin rowing and rows
1,000 meters, then gets off
the rower and moves to a
designated area to perform
50 thrusters. After the 50th
thruster, the athlete moves
to the pull-up bar and
performs 30 pull-ups. Once
the 30th pull-up is
complete, the athlete runs
to the finish mat and the
workout is finished.
wodwell.com/wod/regionals-13-1
he or she moves forward
and begins the set of wall
balls. After the 100th wall
ball, the athlete moves to
the pull-up bar and
completes 100 chest-to-bar
pull-ups. Then, the athlete
moves to the number 20
on the first mat and
completes 100 one-legged
squats, advancing forward
after each 20 repetitions.
Then, the athlete moves to
the dumbbell and performs
100 one-arm snatches,
advancing the dumbbell
after every 20 repetitions.
After the 100th rep, the
athlete moves to the finish
mat and the workout is
complete.
wodwell.com/wod/regionals-13-4
“REGIONALS
14.5”
10 Rounds for Time 1
Legless Rope Climb (14 ft)
200 foot Sprint
Time Cap : 11 minutes
This event begins with the
athlete’s hand on top of
their round marker. At the
call of "3-2-1 … Go!" they
run to the rope and climb
without using their legs.
They will then run across
350 BENCHMARK WODS
May 18, 2017
15 Thrusters (95/65 lbs)
2 Legless Rope Climbs
9 Thrusters (95/65 lbs)
1 Legless Rope Climb
Time Cap: 6 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, they will move
forward to the first barbell
and perform 21 thrusters.
Once all 21 thrusters are
complete, the athlete will
move to the rope for 3
legless rope climbs.
Following the completion of
the third legless rope
climb, the athlete will
advance the barbell and
perform 15 thrusters and
then will return to the rope
for 2 legless rope climbs
before advancing the bar
one more time and
completing 9 thrusters.
With the final set of
thrusters complete, the
athlete returns one last
time to the rope for 1
legless rope climb and
then moves down the lane,
over the bar to the finish
mat. Time stops when the
athlete reaches the finish
mat.
wodwell.com/wod/regionals-16-7
page 51 of 58
“REGIONALS
13.7”
4 Rounds for Time 2 Rope
Climb (15 ft)
100 foot Sprint
4 Squat Cleans (225/135
lbs)
100 foot Sprint
Time Cap: 10 minutes
For this event, the athlete
will begin standing on the
starting mat. At the call of
"3-2-1 … Go!" the athlete
begins the rope climbs.
Once 2 ascents are
completed, they will run
across the stadium to their
barbell and perform 4
squat cleans, then advance
their barbell to the next
number. They will then run
back across the stadium
and begin their second
round of rope climbs and
then squat cleans. Once
the fourth round of squat
cleans are completed, the
athlete will move directly
to the finishing mat
(without running across the
stadium), and the workout
is complete.
wodwell.com/wod/regionals-13-7
the stadium to the round
marker, advance it to the
next designated area and
run back to the rope for
their next round. After the
10th rope climb is
complete they will run
across the stadium to their
round marker and advance
the round marker to the
finish mat. When the
athlete and round marker
are on the finish mat the
event is complete.
wodwell.com/wod/regionals-14-5
“REGIONALS
15.3”
For Time 1 mile Run
50 Overhead Squats
(135/95 lbs)
100 GHD sit-ups
150 Double Unders
50 Sumo Deadlift High-
Pulls (135/95 lbs)
100 Box Jump Overs (24/18
in)
Time Cap: 26 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
to the treadmill and runs 1
mile. They will then move
to the barbell and perform
50 overhead squats (25 at
350 BENCHMARK WODS
May 18, 2017
“WZA ONLINE
CHALLENGE
17.2”
AMRAP in 7 minutes 21-15-
9 Reps of:
Deadlifts (225/155 lbs)
Overhead Squats (135/105
lbs)
And 50 Double-Unders
Complete 21 Deadlifts, 21
Overhead Squats and 50
Double-Unders, then 15
Deadlifts, 15 Overhead
Squats and 50 Double-
Unders, then the set of 9
Deadlifts, 9 Overhead
Squats, 50 Double-Unders.
Repeat until time is up.
wodwell.com/wod/wza-online-
challenge-17-2
page 52 of 58
“REGIONALS
15.2”
For Time 21 Thrusters
(115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)
Time Cap: 16 minutes
This event begins with the
athlete on a starting mat.
At the sound of the beep,
the athlete moves forward
and performs thrusters.
After 21 reps are complete,
they move to the rig for 12
rope climbs. They then go
back to the barbell,
advance it to the next
marker, and start the
round of 15 thrusters and 9
ascents. After 9 rope
climbs, they will move the
barbell, advance it to the
next marker, and start the
final round of 9 thrusters
and 6 ascents. After the
final rope climb, the
athlete moves to the finish
mat and the event is
complete.
wodwell.com/wod/regionals-15-2
each rep mat), then to the
GHD for 100 sit-ups, then
to their jump rope for 150
double-unders (75 at each
rep mat), then to the
barbell for 50 sumo
deadlift high pulls (25 at
each rep mat), then to the
box. After every 20 box
jump overs, the athlete will
move the box forward to
the next designated area.
Once the last jump is
complete, the athlete
moves to the finish mat
and the event is complete.
wodwell.com/wod/regionals-15-3
“REGIONALS
16.3”
For Time 104 Wall Ball
Shots (24/14 lbs)
52 Pull-Ups
Time Cap: 6 minutes
This event begins with the
athlete on the starting
mat. At the sound of the
beep, the athlete will move
forward to the wall-ball
targets (10 ft) to perform
104 wall-ball shots. The
first 26 reps will be
performed to the left of the
target to the left, and the
next 26 reps will be
performed to the right of
350 BENCHMARK WODS
May 18, 2017

“REGIONALS that target. After 52 reps,

the athlete will switch to
16.2”
the target on the right,
10 Rounds for Time 4 Strict completing 26 reps to the
Muscle-Ups left and 26 reps to the
7 Strict Handstand Push- right. When the last wall-
Ups ball shot has been
12 Kettlebell Snatches successfully completed,
(70/53 lbs) the athlete will move to
the pull-up bar for 52 pull-
Time Cap: 20 minutes ups. Upon completing their
last pull-up, the athlete will
This event begins with the
move to the finish mat.
athlete on the starting
Time stops when the
mat. At the sound of the
athlete reaches the finish
beep, the athlete will move
mat. When the 6-minute
forward to the rings and
time cap for Event 3 is
perform 4 strict muscle-
reached, athletes will have
ups. After the last muscle-
1 minute to return to their
up is complete, the athlete
starting mat. The clock will
will move to the handstand
continue to run, and at the
push-up wall to perform 7
7:00 mark Event 4 will
strict handstand push-ups.
begin.
Then the athlete will move
to the kettlebell, perform wodwell.com/wod/regionals-16-3
12 kettlebell snatches–all 6
reps with one arm then all
6 reps with the other “STEEL RAIN”
arm–and advance the
For Time 21 Wall Ball Shots
kettlebell to the next round
(9/6 kg)
designation before
21 Cleans (50/35 kg)
returning to the rings to
15 Wall Ball Shots (9/6 kg)
start the next round. Upon
15 Cleans (50/35 kg)
completing 10 rounds, the
9 Wall Ball Shots (9/6 kg)
athlete will move to the
9 Cleans (50/35 kg)
finish mat. Time stops
9 Bar Muscle-Ups
when the athlete’s foot hits
9 Thrusters (50/35 kg)
the finish mat. If the
7 Bar Muscle-Ups
athlete is cut off by the 20
7 Thrusters (50/35 kg)
minute time cap, the score
5 Bar Muscle-Ups

page 53 of 58
350 BENCHMARK WODS
May 18, 2017

will be the total number of 5 Thrusters (50/35 kg)

reps completed within the
20 minutes. Time Cap: 15 minutes

wodwell.com/wod/regionals-16-2 Every rep not completed

under the time cap of 15
minutes will have a 1
“SHOTS FIRED” second penalty.
3 Rounds For Time 60
wodwell.com/wod/steel-rain
Double Unders
30/20 Calorie Row
10 Ground-to-Overheads
(70/50 kg)
“WZA ONLINE
CHALLENGE
Time Cap: 12 minutes 17.6”
AMRAP in 15 minutes 10-8-
Every rep not completed
6-4-2 Reps of
under the time cap will
Hang Power Cleans
have an additional 1
Lateral Over-the-Bar
second for penalty.
Burpees
Toes-to-Bar
wodwell.com/wod/shots-fired

Starting weight is 135/95

lbs. After finishing the
“WZA ONLINE
round of 2 reps, increase
CHALLENGE the weight and start again
17.5” on the round of 10 at
AMRAP in 17 minutes 20 165/115 lbs, then 185/125,
Handstand Push-Ups 205/135, 225/145,
20 Pistols (alternating legs) 245/155.
20 Pull-Ups
wodwell.com/wod/wza-online-
20 Wall Balls (20/14 lbs)
challenge-17-6
(10ft)

wodwell.com/wod/wza-online-
challenge-17-5

page 54 of 58
350 BENCHMARK WODS
May 18, 2017

THE GIRLS

“ANGIE” “ANNIE” “BARBARA”

For Time 100 Pull-Ups 50-40-30-20-10 Reps For 5 Rounds For Time 20 Pull-
100 Push-Ups Time Double-Unders Ups
100 Sit-Ups Sit-Ups 30 Push-Ups
100 Air Squats 40 Sit-Ups
wodwell.com/wod/annie 50 Air Squats
Complete all reps of each 3 Minutes Rest
exercise before moving to
the next. One variant of “CHELSEA” Time each round. Score is
this WOD is Upside-Down Each Minute on the Minute total time to complete the
Angie (EMOM) in 30 minutes 5 workout.
Pull-Ups
wodwell.com/wod/angie wodwell.com/wod/barbara
10 Push-Ups
15 Air Squats

“CANDY” Score is total number of 1- “CINDY”

5 Rounds for Time 20 Pull-
Ups
40 Push-Ups
60 Air Squats
Related variants: Cindy,
Chelsea, Mary, Maggie
wodwell.com/wod/candy
“CINDY XXX”
minute rounds completed,
plus number of reps
completed in first
incomplete round. If you
finish all 30 rounds under a
minute your score is 30
(next time add +1 rep to
each exercise (6 pull-ups,
11 push-ups, 16 squats)
each minute, and see how
many rounds you can get
in 30 minutes). Variants of
As Many Rounds as
Possible (AMRAP) in 20
minutes 5 Pull-Ups
10 Push-Ups
15 Air Squats
See variants Cindy XXX,
Hard Cindy Also related
to Chelsea, Candy, Mary,
Maggie
wodwell.com/wod/cindy

AMRAP in 20 minutes 10 this WOD include:

Pull-Ups Cindy, Candy,
20 Push-Ups Mary, Maggie “EASY MARY”
30 Air Squats As Many Rounds as
15 Pull-Ups wodwell.com/wod/chelsea Possible in 20 minutes 5
30 Push-Ups Handstand Push-Ups
45 Air Squats 10 Pull-Ups

page 55 of 58
350 BENCHMARK WODS
May 18, 2017

20 Pull-Ups “CLAUDIA” 25 Air Squats

40 Push-Ups
5 Rounds for Time 20
60 Air Squats This is a variant of Mary.
Dumbbell Swings (55 lbs)
25 Pull-Ups Also see: Special Mary,
400 Meter Run
50 Push-Ups Mary XXX, Candy, Maggie,
75 Air Squats Cindy, Cindy XXX, Chelsea.
wodwell.com/wod/claudia
30 Pull-Ups
60 Push-Ups wodwell.com/wod/easy-mary

90 Air Squats “FRACTURED

This is a variant of Cindy. FRAN” “FRAN”
Also see Mary XXX. 5 Rounds for Time 9 21-15-9 Reps For Time
Thrusters (95/65 lbs) Thrusters (95/65 lbs)
wodwell.com/wod/cindy-xxx 9 Pull-Ups Pull-Ups

This is a variant of "Fran." Variants include "Heavy

“EVA”
5 Rounds For Time 800
Meter Run
30 Kettlebell Swings (2
pood)
30 Pull-Ups
wodwell.com/wod/eva
“HARD CINDY”
As Many Rounds as
Possible in 20 minutes 5
Weighted Pull-Ups (35/25
lbs)
10 Incline Push-Ups (feet
on 30/24" box)
15 Air Squats (with 45/35
lb plate)
This is a variant of Cindy.
wodwell.com/wod/hard-cindy
Although the two variants
have the same weight and
number of reps (the work
is identical), each has a
different rep scheme. See
also: Franzilla, Heavy Fran,
Run and Get Fran, Strung-
Out Backwards and
Upside-Down Fran.
wodwell.com/wod/fractured-fran
“HEAVY FRAN”
15-12-9 Reps For Time
Thrusters (135/95 lbs)
Weighted Pull-Ups (45/30
lbs)
For weighted pull-ups,
placing a dumbbell
between the legs above
crossed ankles works. You
can also use a weight vest
Fran," "Fractured Fran,"
"Strung-Out Backwards
and Upside-Down Fran,"
"Franzilla," "Frantasy Land"
wodwell.com/wod/fran
“HELEN”
3 Rounds For Time 400
meter Run
21 Kettlebell Swings (1.5/1
pood)
12 Pull-Ups
Start each round with a
400 meter run, then 21-15-
9 rep rounds of Kettlebell
Swings and Pull-Ups.
wodwell.com/wod/helen

page 56 of 58
350 BENCHMARK WODS
May 18, 2017
“JACKIE”
For Time 1,000 Meter Row
50 Thrusters (45 lb bar)
30 Pull-Ups
Rx bar weight is the same
for men and women.
wodwell.com/wod/jackie
“LYNNE”
5 Rounds for Max Reps
Bench Press (BW)
Pull-Ups
wodwell.com/wod/lynne
“MARY XXX”
As Many Reps as Possible
in 20 minutes 10
Handstand Push-Ups
20 Pistols (alternating legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (alternating legs)
45 Pull-Ups
20 Handstand Push-Ups
40 Pistols (alternating legs)
60 Pull-Ups
25 Handstand Push-Ups
50 Pistols (alternating legs)
75 Pull-Ups
30 Handstand Push-Ups
60 Pistols (alternating legs)
90 Pull-Ups
This is a variant of Mary.
page 57 of 58
or a belt with a kettlebell
(1.5/1 pood) between the
legs. This is a variant of
Fran. See also: Fractured
Fran, Franzilla, Run and
Get Fran, Strung-Out
Backwards and Upside-
Down Fran, Frantasy Land.
wodwell.com/wod/heavy-fran
“LOLA”
5 Rounds For Time 30
Double Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
wodwell.com/wod/lola
“MAGGIE”
5 Rounds for Time 20
Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating
Legs)
Related
variants: Candy, Cindy,
Chelsea, Mary
wodwell.com/wod/maggie
“NICOLE”
AMRAP in 20 minutes 400
Meter Run
Max Pull-Ups
“LUCY”
5 Rounds for Time 5 Pull-
ups
10 Burpees
400 Meter Run
wodwell.com/wod/lucy
“MARY”
As Many Rounds as
Possible (AMRAP) in 20
minutes 5 Handstand
Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Variants include Easy
Mary, Special Mary and
Mary XXX. See also: Cindy,
Cindy XXX, Chelsea,
Candy, Maggie.
wodwell.com/wod/mary
“SPECIAL
MARY”
For Time 5 Handstand
Push-Ups
10 Pistols (Alternating
Legs)
15 Pull-Ups
10 Handstand Push-Ups
20 Pistols (Alternating
Legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (Alternating
350 BENCHMARK WODS
May 18, 2017
Also see: Easy Mary,
Special Mary, Cindy XXX.
wodwell.com/wod/mary-xxx
“UPSIDE-DOWN
ANGIE”
For Time 100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
This is a variant of the
original "Angie".
wodwell.com/wod/upside-angie
page 58 of 58
Score is total of unbroken
Pull-Ups completed in all
rounds.
wodwell.com/wod/nicole
Legs)
45 Pull-Ups
10 Handstand Push-Ups
20 Pistols (Alternating
Legs)
30 Pull-Ups
5 Handstand Push-Ups
10 Pistols (Alternating
Legs)
15 Pull-Ups
All movements strict. This
is a variant of Mary. Also
see: Easy Mary, Mary XXX,
Candy, Maggie, Cindy,
Cindy XXX, Chelsea.
wodwell.com/wod/special-mary