CrossFit Team Offutt Tactical Fitness

S/S/S:

Bench Press

5×3

 

Add 5# to weight used 30Jul (click here for a refresher) or use 80% of 1RM is you were not here

Post weight used to Comments/LogWOD

 

Take no more than 90 seconds rest between sets

 

WOD:

18 Min AMRAP:

3 Double Wall Balls (20/14)

6 Burpee to Plate

9 Deficit Push Ups (45/25)*

 

Post total successful sets to Comments/LogWOD

 

*Deficit Push Ups = Set up two plates shoulder distance apart.  These are where your hands will go for the push up.  Set two plates stacked on top of each other under your feet.  Go down in a push up until your chest touches the plates, come back up to the top.

 

Video courtesy of Move Fitness.  Double Wall Balls are simply a Wall Ball shot with an extra squat in the middle.  Find the rhythm and go!

 

Video courtesy of CrossFit Boss.  Burpee to Plate. Have a plate in front of you, drop down for a burpee, come up, jump on top of plate.  Hope down, repeat.

 

Cash Out:

Partner Chest Stretch  – 2 min each

Video courtesy of Expert Village

 

Firebreather Piece (Done on your own outside of class time):

Beginner) Handstand Push Ups – 3 rounds, max reps

Intermediate) Ring Handstand Push Ups –  3 rounds max reps

Video courtesy of Again Faster.  PLEASE have a crash pad under you when doing these.

 

Coaches Homar and Brian with the STRAT Navy Element doing  Fight Gone Bad.  Love having all branches out in our area!