CrossFit Team Offutt Tactical Fitness

In honor of Veterans Day, we will be doing a special WOD.  We will also have some members of WOD For Warriors Team Omaha Red White and Blue (Coach John Hendricks is a member) joining in on the fun.

WOD:

“Armistice”

Part One:

9 minute AMRAP

100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

add 11 to the sit-ups and air squats for each additional round

 

2-minute rest and reflection
then…

 

Part Two:

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

add 11 to the pushups and box jumps for each round

 

Score = total reps through the whole WOD.

Post score to Comments/LogWOD

 

Also, if you want more information on WOD For Warriors or Team RWB, click on the above picture to learn more or register for Team Omaha RWB (note: CrossFit Team Offutt Tactical Fitness is not associated with WOD for Warriors or Team RWB.  We are not part of any of their charity fund raising.  If you feel compelled to contribute, that is on you)

 

 

X-tra Work:

3 Rounds for quality:

5 Toe2Bar

10 Ring row

15 Rev hyperextensions

 

 

Homework (Done outside of class time on your own):

10 minutes of rolling out quads, hamstrings, IT band, and heel cord