CrossFit Team Offutt Tactical Fitness

Monday

SSS:  Hand stand push up work

WOD:  4 rounds for time of: 5 HSPU, 10 box jumps, 30-inch box Run 400 meters

Tuesday

SSS:  Back Squat 5,5,5+

WOD:  30-20-10 reps for time of: 35-lb. dumbbell thrusters Toes-to-bars

Wed

SSS:  Clean and Jerk 2,2,2,2,2

WOD:  Complete as many rounds as possible in 20 minutes of: Run 400 meters 10 L pull-ups 15 box jumps

Thursday

SSS:   Muscle up work

WOD:  6-9-12-9-6 reps for time of: Burpees over the bar 185-lb. front squats Chest-to-bar pull-ups 2 min wall sit

Friday

SSS:  Bench 5,5,5+

WOD:  42 GHD sit-ups 115-lb. squat clean thrusters, 21 reps 30 GHD sit-ups 115-lb. squat clean thrusters, 15 reps 18 GHD sit-ups 115-lb. squat clean thrusters, 9 reps

Saturday

16 September Badger 3 rounds for time of: 95-lb. squat cleans, 30 reps 30 pull-ups Run 800 meters