Sunday FunDay
WOD: 06/16/19
Choose a GIRL
*or two.
THE BENCHMARK GIRLS
Angie
For time:
100 pull-ups
100 push-ups 100 sit-ups
100 squats
Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round.
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Fran
21-15-9 reps for time of:
95-lb . thruster
Pull-ups
Grace
For time:
135-lb. clean and jerks, 30 reps
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Isabel
For time:
135-lb. snatches, 30 reps
Jackie
For time:
1000 meter row
45-lb. thruster, 50 reps
30 pull-ups
Karen
For time:
150 wall-ball shots, 20-lb. ball
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps
THE NEW GIRLS
Annie
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Eva
5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball
Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups
Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups
Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
Gwen
Clean and jerk 15-12-9 reps
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Marguerita
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Candy
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
Maggie
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs