CrossFit Team Offutt Tactical Fitness

Skill:

Hand Positioning for Push Ups

Practice Medball cleans for 2 min

Courtesy of CrossFit HQ.  Coach Glassman giving some great instruction on the medball clean.  During the med ball practice, pair up with someone.  One person will hold a PVC pipe right in front of your med ball.  You goal is to do the med ball clean without hitting the PVC pipe.  Can you do it?

WOD:

Tabata:

Row (For meters)

Push ups

Double Unders

Medball cleans

So, Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals will be rowing for meters, the second 8 are push-ups, the third 8 intervals are double unders, and finally, the last 8 intervals are medball cleans. There is no rest between exercises.

Score will be total reps

Score the rowing by meters divided by 4

Post results to comments/www.logwod.com

Video courtesy of CrossFit HQ and SICFIT.  Not only is this vid a great look back at some of the top athletes from last year’s CrossFit Games, it shows you that you’re not the only one who gets the pre-WOD jitters.  What is your mental prep before a WOD.  Are you scared?  Nervous? Anxious? Excited?  Need that one last trip to the bathroom?  Put your thoughts to comments.

CoachD

Cash Out:

Use foam roller to Roll out calves and quad