WOD Benchmarks

9-7-5

For time

50-40-30-20-10

3 rounds for time

5 rounds (3 min rest between rounds)

5 rounds for time

EMOM 30 min

20 min AMRAP

21-15-9

5 rounds for time

21-15-9

5 rounds for time

21-15-9

30 reps for time

3 rounds for time

3 rounds (1 min per station, 1 min rest)

30 reps for time

For time

21-15-9 / 42-30-18

21-15-9

150 reps for time

5 rounds for time

10-9-8-7-6-5-4-3-2-1

6 rounds for time

3 rounds for time (with weight vest)

14 min AMRAP

20 min AMRAP

3 rounds for time

For time (with weight vest Rx)

5 rounds for time

3 rounds for time

20 min AMRAP

20 min AMRAP

20 min AMRAP

For Time (12 min cap) + 1RM Clean

For Time (14 min cap)

For Time (9 min cap)

7 min AMRAP (ascending)

15 min AMRAP

For Time (8 min + extensions)

For Time (10 min cap)

For Time (12 min cap)

For Time (20 min cap)

For Time (15 min cap)

20 min AMRAP

For Time (9 min cap)

For Time (20 min cap)

For Time (20 min cap)

For Time (15 min cap)

For Time (20 min cap)

For Time (15 min cap)

Max Load Complex (7 min)

AMRAP 15 min

For Time (10 min cap)

For Time (12 min cap)

AMRAP 14 min

AMRAP 15 min (ascending)

1RM Thruster (5 min)

For Time (6 min + extensions)

For Time (15 min cap)

AMRAP 20 min

For Time (15 min cap)

15 min AMRAP (ascending)

For Time (12 min cap)

For Time (20 min cap)

For Time (12 min cap)

For Time (15 min cap)

For Time (16 min cap)

For time

5 rounds for time

7 rounds for time