Come cheer on Haylee Lawrence Scaled Female Athlete, first WOD Saturday @ 10:46am. Kick some ass girl!
Please note that we would like as many of you as possible at the Mid- America Center in Council Bluffs for The Battle in the Fall this weekend to cheer on your fellow TOTF athletes. Therefore, we will be canceling class Saturday. Sorry for any inconvenience.
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S/S/S:
Bench –
5×65%
5×75%
5+ x 85%
AMRAP x 65%
Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week
*if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts
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WOD:
Partner WOD:
In Teams of 2, complete…
10 Pistols
20 Hand Stand Push Ups
30 Chest 2 Bar Pull ups
40 Ring Dips
50 Box Jumps (24/20)
60 Ab Mat Sit Ups
Only 1 Partner can work at a time. Other partner must hold a plank
Scaling Options:
Pistols – to box
HSPU – up to 2 mats under head
C2B – Chin above, if no then 2:1 ring row
Ring Dip – Stationary dip, if can’t then box dip
Box Jumps – 20/16
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CrossFit Team Offutt Tactical Fitness 