Scheduling note: Due to the USAW Level 1 Sports Performance Coach Certification Course, the Saturday 0900 class is cancelled and the TactFit area will be closed off from 0830-1830 Saturday and 0830-1600 Sunday. For those looking to do The CorssFit Open WOD one last time, I will be in the TactFit area and will run a class at 1630. We apologize for any inconvenience.
Day 41 of the 100-Day Burpee Challenge!
Break them up however you need to, just get them done!
Strength:
Back Squat 10×2@60% of your 1RM
Set starts every 45 seconds
Post weight used to Comments/LogWOD
With the low %, this means tight contraction on the way down, and then EXPLODE up!
WOD:
“Bulldozer”
6 Sets:
-5 Band-resisted Strict Pull-ups*
-5 Submaximal Box Jumps **
-5 Ring Rows
-5 Strict Toes2Bar
Post time to Comments/LogWOD
*Band resisted strict pull ups: step 1) place heavy KB/DB beneath pull up bar. Step 2) tie band around KB/DB. Step 3) step inside band and pull over hips. Step 4) grab bar and pull chin above bar. When in doubt, keep pulling…
**Submaximal Box Jumps means , 4 inches LESS than your max box jump. A man with a 36″ box jump will do 32″
For the Ring Rows, the goal is strength, not speed. Find an angle that will make this challenging for you rto keep your body straight. The further away your feet go, the harder it will be.
As the name says, “Bulldoze” through this WOD. Keep rolling right through, even if you’re tired. Do. Not. Stop.
Cash Out:
Couch stretch x2 min per side
Mash forearms/role out back
CrossFit Team Offutt Tactical Fitness 