SWOD:  HANDSTAND HOLDS/WALKS 3X MAX

WOD:  AMRAP 5 MIN

CLEAN AND JERK 165/110

THIS WOD WAS CROSSFIT GAMES OPEN WOD WEEK 3

SWOD:  PRESS 2,2,2,2,2 21X1 TEMPO

WOD:  AMRAP 5 MIN

100 FT BEAR CRAWL

5 DEAD LIFTS 225/135

2 MIN REST  THEN

AMRAP 5 MIN

5 HSPU

25 DOUBLE UNDERS

SWOD:  WEIGHTED PULL UPS 5,5,5,5,5

WOD:  21-15-9

OVERHEAD SQUATS 95/65

BOX JUMPS 24"/20"

SWOD:  HANG POWER CLEAN 3,3,3,3,3

WOD:  TABATA THIS

• Tabata Row
• Rest 1 minute
• Tabata Squat
• Rest 1 minute
• Tabata Pull-up
• Rest 1 minute
• Tabata Push-up
• Rest 1 minute
• Tabata Sit-up

So to be clear:

You do 8 sets of 20 seconds on/10 seconds rest for rowing; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for squats; then you rest one minute, then you do 20 seconds on/ 10 seconds off for pull ups, etc.

The whole workout should take 24 minutes (4 minutes per Tabata interval per exercise, 1 minute of rest between exercise).

Now for clarification on the scoring:

The Tabata score is the least number of reps performed in any of the eight intervals. For rowing, the unit that is measured is “calories”. So for example – let’s say in your 8 rounds of pull ups, the lowest number was on your last round where you did 8, then your score for pull ups is 8.

SWOD:  DEAD LIFTS 2,2,2,2,2

WOD:  FOR TIME

300 M ROW

40 WALL BALLS

40 KTE

40 RING DIPS

300 M ROW

30 WALL BALLS

30 KTE

30 RING DIPS

300 M ROW

20 WALL BALLS

20 KTE

20 RING DIPS

300 M ROW

10 WALL BALLS

10 KTE

10 RING DIPS

SWOD:  WEIGHTED PUSH UPS 10,10,10

WOD:  12 MIN AMRAP

5 THRUSTERS 115/75

7 BROAD JUMPS

SWOD:  FRONT SQUAT 5 REPS REST 1 MIN, MAX REPS HSPU, REST 2 MIN X 5

WOD:  "ANNIE"

50-40-30-20-10

DOUBLE UNDERS

SIT UPS

SWOD:  ROLLING PISTOLS/PISTOLS 3X5

WOD:  FOR TIME

500 M ROW

30 MAN MAKERS 30/15

500 M ROW

SWOD:  OHD SQUAT 3,3,3,3,3

WOD:   10 ROUNDS

30 SEC ROW @90%EFFORT

30 SEC ROW @ 50% EFFORT

THEN DO 50 TURKISH GET UPS

WOD:   "WHITE"

5 ROUNDS FOR TIME

3 ROPE CLIMBS

10 TOES TO BAR

21 OH WALKING LUNGES 45/25

400 M RUN

SWOD:  BACK SQUAT 3,3,3,3,3

WOD:  7 ROUNDS FOR TIME

1 MIN WALL BALLS 20/14

1 MIN HANG POWER CLEANS 155/95

REST 1 MIN BETWEEN ROUNDS.