CrossFit Team Offutt Tactical Fitness

SSS

3×5 Bench

WOD

3 RFT

400m run

50 Air Squat

SSS

3×5 Deadlift

WOD

EMOM 12 min

4 Muscle ups

SSS

15 min, pistol progression

WOD

“Mary”

AMRAP 20 min

5 Handstand push ups

10 Pistols (alt)

15 Pull ups

SSS

3×5 Press

WOD

2-fer Tuesday

AMRAP 8 min

10 1-arm (alt) KB snatch, 1.5/1

10 GHD Situp

Rest

AMRAP 5 min

10 cal Row

2-4-6-8… burpees after row

SSS

3×5 Front Squat

WOD

EMOM: 15 min

1-2-3-4-5-…-14-15

Clean and Jerk, 135/95

WOD

“Josh”

FT:

21 OH Squat, 95/65

42 Pull ups

15 OH Squat, 95/65

30 Pull ups

9 OH Squat, 95/65

18 Pull ups

SSS

3×10 Push Press

WOD

3MOM – 24 min

200m run

SSS

3×10 Back squat

WOD

AMRAP 10 min

10 Ring dips

50 Double unders

10 Abmat situps

WOD

Filthy Fifty

FT:

50 Box Jumps, 24/20

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees To Elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees 50 Double Unders

SSS

3×10 Deadlift

WOD

2-fer Tuesday

AMRAP 4 min

12 Thrusters, 45/35

12 Pullups

Rest 2 min

ARMAP 5 min

10 Wallballs, 20/14

15 Pushups