CrossFit Team Offutt Tactical Fitness

SSS

Handstand skill work (post wod)

WOD

5 Sets of:

 10 Ring Push Up

 10 Candlestick to Hollow Vertical Jump

 20 Superman

SSS

15 Sets of:

 Grip Complex – Overhand, Underhand, Eagle Grip

WOD

E2MOM for 16 min

8 Ring Dips

15 Air Squat

SSS

EMOM for 8min

5 Back Squats @60% of 1RM

WOD

5 sets:

10 Ring Row (Supine)

 10 V-Ups

 3 Wall Climb to Handstand (Wall Walk)

SCALE

Ring Row -> Elevated

SSS

3 Sets of:

 10 Bridge Ups

 1:00 Pancake

WOD

Deadlift

EMOM 8

3 reps @ 70% of 1RM

Today’s class will be held at 1000

SSS

4 Sets of:

 1:00 Handstand Hold with chest facing wall

 1:00 L-Sit Hold

 1:00 Squat Isometric Hold

WOD

5K Row for time

SCALE

none

SSS

Prep for WOD

WOD

Grace

30 Clean and Jerks for time (135/115)

Compare to 1Oct2015

SCALE

Bar weight – as needed.  Shoot for sub 5 min time if seasoned athlete.  Sub 10 for newbie

Today’s class will be held at 1000 today because of the down day

SSS

DU skill work

WOD

4 Sets of:

 15 Feet Elevated Push Up (Feet on Bench)

 30 Double Unders

SCALE

FE push up -> Hand rel push up, no feet elevation -> chest to deck push up -> push up off bench or box