CrossFit Team Offutt Tactical Fitness

Monday:

SSS:  Back squat 5,5,5+

WOD:  50-40-30-20-10 reps for time of: Wall-ball shots, 20-lb. ball Box jumps, 24-in. box

Tuesday

SSS:  Pistol work

WOD:  Cash in 1000m row 3RFT 30 burpees 20 air squats 10 push ups Cash out 1000m row

Wed

SSS:  Strict Press 5,5,5+

WOD:   Rounds for time bear complex – Squat clean, push press, back squat, back push press (that’s one rep, one round is 7 reps.)  135/95

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

Friday

SSS:  Bench 5,5,5+

WOD:  For time: 50 box jumps, 24-inch box 50 pull-ups 50 kettlebell swings, 2 pood 50 walking-lunge steps 50 toes to bar 50 push presses, 45 lb. 50 wall-ball shots, 20-lb. ball 50 burpees 50 double-unders

Saturday

WOD:  Liam For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate