WOD:
Tabata Kettlebell Swing m:35lbs f:26lbs
Rest 1 minute
Tabata Box Jump 20″
Rest 1 minute
Tabata Ring Row
Rest 1 minute
Tabata Double Under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in Any of the eight intervals.

WOD:

400 Meter Walking Lunge

WOD:

“Del”

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

WOD:
21-15-9 reps of
Power Snatch m:115lbs f:75lbs
Ring Dips

WOD:
For time

50-40-30-20-10 reps of:

Jumping Pull Ups

Ab Matt Sit Ups

Squats

WOD:
CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Claudia
5 rounds for time:

20 KB swings m:53lbs f:35lbs

400 meter run

WOD:

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull Ups

10 Push Ups

15 Squats

or

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pistols (alternating legs)

15 Pull Ups

WOD:

20 minute AMRAP
5 thrusters
7 Hang Power cleans
10 SDLHP
m:95lbs f:65lbs

WOD:“Filthy Fifty”
For Time:
50 Box Jumps 24″
50 Jumping Pull Ups
50 Kettlebell Swings 1 pood
50 Walking Lunge Steps
50 Knee to Elbows
50 Push Press 45lbs
50 Back Extentions
50 Wall Ball Shots m:20lb-10′ f:14lb-9′
50 Burpees
50 Double Unders