CrossFit Team Offutt Tactical Fitness

S/S/S:

Pull Up mechanics

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WOD:

“Team Angie”

Teams of 3 complete the following:

100 Pull ups

100 Push Ups

100 Sit Ups

100 Air Squats

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Scaling Options:

Push Ups – off bench or box

Pull ups – ring row or body row

Sit ups – feet anchored

Air Squats – to ROM

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Xtra:

Roll it out if it hurts.

Alright everyone, we’re nearing the deadline for registration for our competition in January. We still need volunteers to judge. We also need EVERYONE to get the word out. Help spread the word to boxes in your neighborhood, repost the registration link to Facebook, anything you can. These competitions really help keep our program alive. CAN!!!

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S/S/S:

Deadlift

5, 5, 5+

Increase weight from 19 Nov.

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WOD:

21-15-9

Calorie row

Bar facing burpees

OHS 95/65

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Scaling Options:

OHS – weight as needed

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Xtra:

5 x 5 Ring Rows

S/S/S:

OLY

Snatch Drop

Work Speed under the bar

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WOD:

EMOM 13

3 Position Snatch at 75% of 2RM

High Hang

Hang

Ground

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Scaling Options:

None

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Xtra:

1 min of each

Downward Facing Dog

Cow Face

Picture courtesy of tabatatimes.com.

Criss-Cross Arms

Hands behind back and bend over

Lower body twist

S/S/S:

Bench Press

5, 5, 5+

Increase weight from 16 Nov.

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WOD:

20 Min AMRAP

35 DU

10 Wallball (20/14)

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Scaling Options:

DU – 2:1 Singles

Wall Ball – Weight as needed

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Xtra:

Doorway stretch 2 mins

Roll out glutes/hams/quads

Hang from bar for a total of 90 seconds