CrossFit Team Offutt Tactical Fitness

WOD

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

WOD

2Fer Tuesday

8 min AMRAP

8 Burpee

8 D Ball cleans

4 min REST

8 min AMRAP

10 Back Extensions

10 KBS 53/35

WOD

For time, fast and heavy:
21 dumbbell thrusters 55/35
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

WOD

“Michael”

FT:

800m run

50 Back extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

SSS

3×3 Deadlift

WOD

E2MOM 20 min

30 Doubleunders

15 KB swing, 1.5/1

SSS

3×3 Bench

WOD

5RFT

20 Cal row

20 T2B

20 Wall ball, 20/14

SSS

15 min, muscle up progression

WOD

“Fran”

FT: 21-15-9

Thruster, 95/65

Pull up

SSS

3×3 Back squat

WOD

2-fer Tuesday

AMRAP 7 min

5 Cleans, 135/95

5 Pushups

Rest 2 min

AMRAP 6 min

10 Power snatch (95/65)

20 GHDs

SSS

3×3 Push Press

WOD

FT: 27-21-15-9

Toes to Bar

Walking lunge, 135/95 (back rack)

“Murph”

FT:

1 mi run

4 rounds:

-25 pull ups

-50 push ups

-75 air squats

1 mi run