CrossFit Team Offutt Tactical Fitness

You guys will notice this week is going to be a slight change of pace.  There will be no Strength/Skill/Sport (S/S/S) piece to our our workouts this week.  Just giving your system a little bump and prepping you for the next cycle of fun.  Enjoy!

 

 

WOD:

 “π (pi) Guy x 2”

3-1-4 of:

-Muscle Ups

-Front Squat (225/135)

-Handstand Push Up

Rest for 4minutes;

Repeat above reps

 

Post total time to Comments/LogWOD

 

Video courtesy of Rogue Fitness.  Matt Chan going over the Front Squat.  Luckily for you guys, you can take the bar from the rack today.

X-tra Work:

Establish 3RM Weighted Chin-ups

 

Homework (Done on your own outside of class):

Hamstring Rollout

Achilies Barbell Roll-out

2 min Each x 2

 

This pic was too cool for me not to put it on our page!  Logan and Mieke leaping over the fire wall at the Spartan Race.  Will we see something like this at the TactFit Games?…probably not as I doubt base safety would sign off on it 🙂   BUT!,,,,plan on being tested!  Get your team of 4 together and go to our registration site here to make sure you have a spot on the 19th of January!