Wod
5 Rounds of 7 cycles of Bear Complex for time
Power Clean to Front Squat to Press to Back squat to Press= 1 cycle
Increase weight between rounds
Archive for June, 2016
SSS
1RM Back Squat
WOD
Bodyweight Test
60 sec for max reps with three minute rest between movements:
Air Squat
Pull ups
Box jump (24/20)
SCALE
Pull-ups -> Ring Rows
Box jump by height
Scale up: Pistols, Strict Pull ups,
Burpee Box Jump
SSS
Kettlebell Skill Work:
-
1 handed swings
-
Alternating 1 handed swing
-
Power swing
-
Hand release swing
WOD
20 min AMRAP
8 Burpees
10 Stationary Dips
12Kettlebell Swings 53/35
SCALE
Dips to Box Dips
KB as needed
Just as a reminder folks we will be having a Fourth of July wod at 1000. Come ready to go in your best red white and blue gear.
SSS
Bench Press
7-5-3-3-3-3-3
Increasing weight each set
WOD
3 RFT
Run 800 meters
50 Air squats
SCALE
Row 1K
SSS
8 minute Double Under Skill Work
SSHS
5 Minute Front Rack Mobility
WOD
15 min AMRAP
8 Thrusters (115/85)
24 Double-Unders
SCALE
Thrusters (95/65)
DU: 2:1
Just as a reminder folks we will be having a Fourth of July wod at 1000. Come ready to go in your best red white and blue gear.
Not only did we get to have an “old” friend in Salt back in the gym but we also have the great pleasure of hosting the Lt. Gen. Chris Nowland, 12th Air Force Commander
Team WOD
2013 Regional Team Event 6 (modified)
For Time:
-100 Double-Under, 50 Each
-50 HRPUs while the partner holds handstand
-50 Shoulder to overhead (95/65) while the partner holds front rack
-25 foot lunge in the rack by both athletes
The 6 am class had a welcomed guest this morning in TOTF Legend Coach David “Salt” Bacot. He will be back for the 0600 class again this Friday come out and show him some love.
SSS
E2MOM for 12 min
5 Squat Snatches
Weight by feel. Add as necessary if all five are clean, full depth, and done correctly.
WOD
5 RFT
Run 200 meters
10 Handstand Push ups
SCALE
Pike/Box pushups
WOD
Team Tire Flip
4RFT
In teams of 3, 2 working at a time to flip the tire, rotate worker every two flips
100m Tire Flip
4 Burpees (all)
SSS
1 RM Front Squat
WOD
2 Rounds for Time
40 OH Walking Lunge w/ 45 or 25 plate
40 Ring Row
40 OH Walking Lunge w/ 45 or 25 plate
CrossFit Team Offutt Tactical Fitness 