CrossFit Team Offutt Tactical Fitness

Monday – 23 October

SSS:  Deadlift 5, 5, 5+

WOD:  10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of 45-lb. dumbbell thrusters Rest 30 seconds

Tuesday

SSS: Pistol work

WOD:  Complete as many rounds as possible in 12 minutes of: 20 GHD sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges 2 min wall sit

Wed

SSS: Bench 5,5,5+

WOD:  Cindy

Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10push-ups 15 Squats

Thursday

SSS:  Front squat 5,5,5 +

WOD:  Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups

Friday

WOD:  E3MOM for 30 minutes – 2 C&J, increase weight each round till failure, then drop weight 20% and stay there for remaining rounds.

Saturday

WOD:   Prep for…. Daniel For time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups