CrossFit Team Offutt Tactical Fitness

Strength:

Deadlift
Find a heavy weight, roughly 85%  of 1RM
Five minutes of work
5 reps 1st minute
4 the 2nd minute
3 the 3rd minute
2 the 4th minute
1 the 5th minute

Sets start at the begining of every minute

Maintain perfect form on every rep

Post weight used to comments/www.logwod.com

Courtesy of Mobility WOD

Try the above stretching sequence BEFORE class starts.  So, come in early and get this piece done before 1200 or 1700, or do right now, and maybe a few hours prior as well.  Don’t forget the last stretch he shows for lats and tricep.  Will come in handy after pushing hard on Monday

WOD:

For time

10! (10,9,8,7,6,5,4,3,2,1)
Overhead Squat (95/65) – weight must be picked up off the ground.  No racks!
Hand Release Pushup

For Hand Release Push-ups, feet are on a 25# plate to keep thighs from touching the floor.  If the thighs touch the floor, NO REP.  If the chest does not touch the floor, NO REP.  Why keep the thighs off the ground?  If forces you to lock in your core and keep your body straight.

Post time/thoughts to comments/www.logwod.com

Cash Out:

Tabata plank:
20 sec hold of a plank, 10 second rest for 8 rounds.