Yup, another birthday WOD survived. Gotta just love it when a coach has a birthday. Oh well, you have 5 more years till we get to do the filthy fifty for Coach Jason (and a secret 55 WOD for coach JP… )
Monday:
SSS: Overhead squat 5,5,5+
WOD: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters 2 min wall sit
Tuesday
SSS: Hand stand push up work
WOD: Outside 1000m row 3RT 30 squats 20 burpees 100m rum 1000m row
Wednesday
POOL WOD!!! 3 rounds for completion – 25m swim/10 push ups/25m swim/10 bench dips. – 25m kick/10 push ups/25m kick/10 bench dips. – 25m pull/10 push ups/25m pull/10 bench dips
Thursday
SSS: Pistol work
WOD: 10 rounds, EMOM, of: 100-meter sprint then 10 rounds row 500m, 1 minute rest
Friday
SSS: Bench 5,5,5+
WOD: 4 rounds for time of: 95-lb. power snatches, 20 reps 50 double-unders
Saturday
Prep for…. Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb.
CrossFit Team Offutt Tactical Fitness 