CrossFit Team Offutt Tactical Fitness

OPEN:

Strength:

Picture courtesy of CrossFit Midlo (Ladies, notice, STRONG, not bulky!)

Deadlift 5-3-2,

3min rest between sets

Your goal is to hit our make a new 2RM on the set of 2.  Get strong!

Post 2 rep weight to comments/www.logwod.com

Partner WOD:

In teams of two, complete the following

3RFT:

5 Ring Flyes (L-sits*)

50m Partner wheel-barrow (partner holding feet must keep feet above their elbow)

-Each partner do both movements each round

Post time to comments

* While one partner is doing 5 Ring Flyes, the other partner must hold a L-sit from the Pull up bar

Video courtesy of FireHawk1979.  Ring flyes are just what they sound like.  You will set the rings close to the ground.  Hold yourself up in a plank position with palms facing each other.  Lock the shoulder blades back, and spread the arms in a flye motion.  To ensure your body is level, I suggest making the bottom of the rings equal height to the top of a 45# plate.  Then, set your feet on the 45# plate while doing this move.

Cash Out:

Empty Bar Curls to failure x 2

Partner chest stretch

COMP:

Strength:

Power Curl (like a power hang clean)

3 sets of 5 heavy working sets

Post heaviest successful weight to comments/www.logwod.com

Deadlift 5-3-2, drop back to 5rep weight and go to failure, BUT DO NOT LET YOUR BACK ROUND WHILE DOING THESE!!!

3min rest between sets

Your goal is to hit our make a new 2RM on the set of 2.  Get strong!

Post 2 rep weight to comments/www.logwod.com

Partner WOD:

In teams of 2

3RFT:

5 Ring Flyes (L-sits*)

50m Partner wheel-barrow (note, if no partner, 50 wall run shoulder taps)

-Each partner do both movements each round

Post time to comments

* While one partner is doing 5 Ring Flyes, the other partner must hold a L-sit from the Pull up bar

5 min rest then…

Full Squat Cleans –  1-1-1-1-1-1 work up to 105% of max

Post weight to comments/www.logwod.com

Cash Out:

Empty Bar Curls to failure x 2

Partner chest stretch