All we are making some changes to how we post things. For now expect to see a week of wods posted. Sure you can cherry pick but we know who you are. Here is what is on tap for the next two weeks.
For the SSS piece. All lifts will use the following scheme. 5@50%. 3@60%. 2@70%. 1@75%. 1@80%. AMAP @ 85%.
10 July SSS: Squat
WOD: 16 EMOM
1/5/9/13 – 7 TTB then 10 wall ball
2/6/10/14 – 10 KB snatch 1.5/1.0 then 7 chest to bar pull ups
3/7/11/15- run 200m
4/8/12/16- 15 bfsu then 10kb goblet squat
11 July. SSS: bench
WOD: 4 amrap 10 push up 15 bfsu 20 squat. 4 min rest. 4 amrap
12 July. WOD: Nancy. 5 rft 400m run 15 OHS@95/75
13 July SSS: press
WOD: chip away. 16 min HARD CAP!!! 30 pull ups, 20 deadlifts 225/185. 10 cleans 135/95. 29 deadlifts 225/185. 30 pull ups
14 July SSS: deadlifts
WOD: 16 amrap. 200m run. 15 shoulder 2 overhead 95/75. 5 pull ups.
For the the week of 17-21 July SSS scheme is 5@40% 5@50% 5@60%. This is a deload week.
17 July. SSS: squat
wod: 20 amrap. 400m run. 3 rope climbs. 6 stone over shoulder 150/100
18 July. SSS: bench
wod: 10 e2mom row 250m.
19 July Jackie. 1000m row 50 thruster 45#. 30 pull ups
20 July. SSS press
wod: 4 rft. 10 ring dips. 10 hspu. 10 cleans (full). 135/95
21 July. SSS: deadlift
wod: KB Ladder 1.5/1.0
1…10 burpee over kettlebell
2…20 goblet squat
3…30. KB swing
so you do 1 burpee over bell, 2 goblet squat 3 swings. Then 2/4/6 then 3/6/9 and so on.
CrossFit Team Offutt Tactical Fitness 