CrossFit Team Offutt Tactical Fitness

So, the games are over and like most of us you will be suffering from a CrossFit Coma on Monday.  Not to worry, we have just the Rx for you!

 

Monday

SSS:  Pull up work

WOD:  10 rounds for time of: 9 thrusters 35 double-unders

Tuesday

SSS: 8 August Overhead squat 5,5,5+

WOD:  Fight Gone Bad 3 rounds 1 min per exercise Wall Ball – 20# (all) Men 10, women 9 SDHP – 75/65 Box Jump 24/20 Push Press – 75/65 Row – Calories

Wed

WOD:  Jog to the parade ground track (as a group) 3 RFT 20 burpees 10 air squats straight away sprint Jog back to the gym as a group

Thursday

SSS:  Snatch 2,2,2,2,2

WOD:  Complete as many rounds as possible in 14 minutes of: Run 200 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps

Friday

SSS:   Bench 5,5,5+

WOD:  21-18-15-12-9-6-3 reps for time of: GHD sit-ups 95-lb. shoulder presses

Saturday

HERO WOD:   Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight