So, we are back at it for another fun week! One day this week a certain coach (Jason) is celebrating a special day. What day could it be? Well it’s his 45th Birthday. See if you can figure out which day is his birthday.
Monday: Front squat 5,5,5+
WOD: Run 2 laps 3 rounds: 25 box jumps 20 burpees Run 2 laps
Tuesday
SSS: Bench 5,5,5+
WOD: Complete as many rounds as possible in 15 minutes of: 10 handstand push-ups 95-lb. front rack walking lunges, 15 steps
Wed
Colt .45!
45 back squats 95/65, 45 box jumps 24/20, 45 walking lunges, 45 Pull ups, 45 Deadlift 95/65, 45 Butterfly Sit ups, 45 Cleans 95/45, 45 Push press 95/65, 45 Front Squat 95/65, 45 Hand Release Push up
Thursday
SSS: Pistol work 20-lb.
WOD: medicine-ball cleans, 50 reps 155-lb. push jerks, 25 reps 20-lb. medicine-ball cleans, 50 reps
Friday
SSS: Handstand push up work
WOD: 3 rounds for time of: Run 800 meters Rest 2 minutes
Saturday
WOD: Prep for…. 5 rounds for time of: Row 1,000 meters 200-m farmers carry, 45-lb. dumbbells 45-lb. dumbbell waiters walk, 50 meters, right arm 45-lb. dumbbell waiters walk, 50 meter
SO… did you guess his birthday is Tuesday? Yup, you were right! Just kidding!
It’s not Tuesday!
CrossFit Team Offutt Tactical Fitness 