OPEN:
Strength:
Back Squat 5,3,2 (Go at least 5# heavier the 22Oct)
3min rest between sets
Post heaviest successful set to comments/www.logwod.com
Work on Bar Muscle Ups: 5 Min
Video courtesy of CrossFit HQ. Dusty Highland going over how to master the bar Muscle Up.
WOD:
3RNDs – 10 Min Cutoff
5 Chest to Bar Pull-up
5 Back Thrusters @ 30# under BW
5 Toes to Bar
200M Run
Post time to comments/www.logwod.com
Cash Out:
Couch Stretch 2 min per leg
Banded Hamstring Stretch 2 min per side
COMP:
Strength:
Weighted Chin-Up 7x3then 1×3+
Post heaviest successful set to comments/www.logwod.com
Back Squat 5,3,2
then drop to 5rep set and complete a set to failure
(Go at least 5# heavier than 22Oct)
3min rest between sets
Post heaviest successful set to comments/www.logwod.com
Work on Bar MU: 5 Min
WOD:
3RNDs 10 Min Cutoff
5 Body Blaster (Burpee into Pullup into Knees to Elbow)
5 Back Thrusters @ BW- 30
5 Body Blaster
200M Run
Post time to comments/www.logwod.com
5 min later…
Full Alternating Tabata * –
Burpees, KB Swing (2/1.5)
Score = reps
Post score to comments/www.logwod.com
* So, the way this will work is you’ll do 20 seconds AMRAP of burpees, 10 second rest, then 20 seconds AMRAP KB Swings, 10 second rest…..this keeps going until you have completed 8 rounds of Burpees and 8 rounds of KB swings.
CrossFit Team Offutt Tactical Fitness 