CrossFit Team Offutt Tactical Fitness

First week in October is done.  Are you ready for the rest?

Monday:

SSS:  Double under work

WOD:  Complete as many rounds as possible in 20 minutes of: 50 double-unders 100-ft. walking lunge 100-ft. bear crawl

Tuesday

SSS:  Squat 5, 5, 5+ (increase weight from last time)

WOD:  For time: 150 double-unders 20 bar muscle-ups 10 squat cleans, 115 lb. 150 double-unders 15 bar muscle-ups 15 squat cleans, 115 lb. 150 double-unders 10 bar muscle-ups 20 squat cleans, 115 lb. 150 single-unders – single unders – chest to bar – pull ups – sitting pull ups 2 min wall sit

Wed

SSS:  Rowing Technique

WOD:  5 rounds for time – Row 500M rest 1 minute

Thursday

SSS:   Bench 5,5,5+

WOD:  Complete as many rounds as possible in 20 minutes of: (Do it outside) Run 100 meters 10 burpees Air squats

Friday

SSS:  Dead lift 5,5,5+

WOD:  Karen For time: 150 wall-ball shots, 20-lb. ball

X-tra:  Sled work Yoke work Stone work

Saturday

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