CrossFit Team Offutt Tactical Fitness

WOD

Nickman

With a 55-lb(m) 35(f). and 35-lb(m) 25(f). dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35/25-lb. weighted pull-ups, 10 reps
55/35-lb. dumbbell power snatches, 20 reps, alternating arms

WOD

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

WOD

Complete as many rounds as possible in 10 minutes of:
10 Power Snatches (95/65)
10 burpees

WOD

Rest day WOD

Teams of 4-5

15 Min AMRAP:

50 DUs/100 SUs

10 KBS (53/35)

50’ lunge

Go relay style

WOD

4 rounds, each for time of:
800-meter run

WOD

Overhead squat 5-5-5-5-5 reps

The area will be closed for clean up from the conclusion of the Wounded Warrior Games.

WOD

“McGhee”

30 Min AMRAP:

5 Deadlifts (275/195)

13 Push Ups

9 Box Jumps (24/20)

SCALE

DLs – as needed(shoot for 855 of 1RM)

Push ups – off bench

Sorry for the late post folks.

SSS

5 Sets of:

 10 Feet Elevated Ring Push Up

 10 Broad Jump

 3 Legless Rope Climb

SCALE

FE ring PU – feet on ground ring push -> regular push ups

Legless rope climb – leg-assited rope climb -> 2X rope walk per rep

SSS

5:00 of Handstand Work

 20 Wall Climb to Handstand

WOD

With a running clock at 0:00

5 Min AMRAP

50 DUs

10 double KB cleans(53/35)

At 5:00

5 Min AMRAP

100m run

10 pull ups

At 10:00

5 min AMRAP

10 burpees

10 double KB thruster(53/35)

SCALE

KB – as needed

DUs – 2:1 SU ratio

Run – 125M row

Pull ups – ring rows