CrossFit Team Offutt Tactical Fitness

REMINDER: Due to the North End of the Field House being closed, we will have no classes Monday or Tuesday.  The below workout is to be performed either in the other area of the Field House, or at home.

 

Warm Up:

30 Jumping Jacks

10 Walking Lunges (ea)

1-leg toe-touch -5ea

Alt Toe touch – 5ea

Twisting Push Up-5ea

2 Wall Walks

 

S/S/S:

3 attempts at  Max Rep Handstand Push Ups

* complete strict first, then continue with Kipping

 

WOD:

“Death By”

Gym version:

Death By Pull Ups

Then Tabata Row

Home version:

Death by Push Ups

Then Tabata Burpees

Death By = do 1 rep on the 1^st minute.  Do 2 on the second minute, and so on until you can’t do the required reps in the minute.

 

X-Tra Work:

100 Swimmers

 

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

Pistol  Mobility:

1. heels and knees together at the bottom of the squat.  2. one legged l-sit.  3. pistol from the bottom.  4. pistol from the top.

15 assisted paused Pistols ea leg

Super Squat Hip Mobility Drill

Video courtesy of Mobility WOD

 

Pigeon Pose 2 Min  per Side

 

Frog Stretch 4min

Video courtesy of J Foley Strength

 

Retest Pistol

 

Big Shout out to Abby and Mike Clevenger, Angie Hobbs, Jeff Hart, Carly Height, and Logan Westlund on your performance at the CrossFit Vise competition today.  Love seeing guys from our little spot going out there and kicking some ass!
And thank you to Courtland and Amber Holloway, Chris Daniels, Kim DeWitt, Matt Lemieux, and Randy Norwood for coming out to support our folks.  If I missed anyone, I apologize.  
Looking forward to some other fun comps coming up soon!…to include the 2014 TactFit Games!
Coach D