CrossFit Team Offutt Tactical Fitness

WOD

3 RFT

10 Toes to bar

15 Spiderman

10 Weighted Sit up (45/25)

15 Walking Planks

WOD

Every 90 Seconds Conduct one station.  30 Seconds to move to the next.   Fill in from the top and move your way down for whole class.  Do 30 minutes of work

– Sled Push (90/45)

– Row for Cal

– HSPU

– Row for Cal

– Burpees

– Row for Cal

– Wall Balls (20/14)

– Row for Cal

– Yoke Carry: (+140/+40)

– Row for Cal

– D-Ball to Shoulder 100/50

– Row for Cal

WOD

Complete rounds for 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
20 pulls on the rower(set to cals)

Score is total calories rowed.

WOD

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOD

Deadlift 4×4 starting at 60% of 1RM

Then…

10 min AMRAP

5 clean and jerks (185/130)
10 toes-to-bars
Rest 30 seconds

WOD

Bench 5×5 starting at 60 % of 1RM

Then…

For time:
50 wall-ball shots(20/14)
50 deadlifts, 185/130
50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

WOD

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

WOD

Squat 5×3 starting at 70% of 1RM

Then…

Complete as many rounds as possible in 15 minutes of:

35/25#. single-arm dumbbell overhead lunges, 25 steps

Row 25 calories

35/25#. weighted sit-ups, 25 reps

There will be no coach for the 1630 class

WOD

Back squat 1-1-1-1-1-1-1 reps

There will not be a coach for today’s class.

WOD

10 min AMRAP

2 pull-ups

5 plyo push-ups (45/25)

Compare to April 6, 2016