CrossFit Team Offutt Tactical Fitness

Strength:

Every Minute On the Minute for  9Min: 2 reps Bench Press
Min 1-3 = 85-87% of 1RM
Min 4-6 = 90-92%
Min 7-9 = 95%

Post weight used in last three sets to comments/www.logwod.com

Team up with a partner to ensure you have a spotter.  Plus, having a partner will ensure you keep the body moving and blood flowing during your rest time.  Nothing worse than cooling too far down in between sets!

WOD:

12min AMRAP:
10 Ground To Overhead: (45/25)
10 Barbell Push ups
10 Burpee 2 on top of 45# Plate

Post time to comments/www.logwod.com

The Ground to Overhead will be with either a 45# or 25# plate.  The movement standard will be any part of the bumper plate to touch the ground at the bottom and at the top you must show full extension of the knees, hips, shoulders, and arms.

Barbell Push ups are: Putting a bar on the ground for push ups. Standards still apply, chest down to bar and full extension at the top.

Video courtesy of Chikara CrossFit.  For Plate Jumping Burpess, start with a normal burpee (chest and things MUST touch the ground), but you will do your jump onto a 45# plate.

Cash Out:

Max Time:
Holding 90° Barbell Push up

So proud of these girls. Leah and Sarah tied for fourth place a Fit2Fight’s ThrowDown last weekend.

 I call Leah “Quiet Storm”.  She’s not very vocal in class, but her intensity and level of work speaks volumes.  Not only is Leah getting stronger and more proficient every day, she has a great mind for strategy.  She didn’t kill herself in the first WOD to ensure she had the gas to make it through the rest of the day.  Consistency wins every time! 

It’s also great seeing Sarah back in the TactFit area.  Girl does work!  She has a great mix of power and technique that make her dangerous in any WOD.  Look out girls!