CrossFit Team Offutt Tactical Fitness

Monday 30 October

SSS:  Press build to a heavy set of 5 then 4×7 @ 70% (2 min clock)

WOD:  12 min cap

Row 500 (cash in)

3 RFT

10 pull ups

10 deadlifts (225/135)

20 KB swings (2.0/1.5)

Row 1000M (cash out)

Tuesday

Pool WOD – The Ladder

5 Squats Swim 25 Yards – 10 Squats Swim 50 yards – 15 squats swim 75 yard, 20 Squats swim 100 yards – 20 squats swim 100 yards, 15 squats swim 75 yards, 10 squats swim 50 yards 5 squats swim 25 yards

Wednesday 1 November

SSS:  10 min to find a heavy 5-rep BS
Then 4×7 @70% of that number (2 min clock)

WOD:  15 Min AMRAP
20 Wall Balls (20/14)
15 BF Sit up
10 KB swing (1.5/1.0)

Thursday

SSS:   Light/Moderate Snatch Skill Work

WOD:  12 EMOM
1 Power Snatch 135/95
5 Burpee over bar

Friday

SSS:  1-1-1-1-1 Clean Complex 1 PC/1 Hang PC/1 Hang Clean

WOD:  10!
Cal Row
FS (135/95)

Saturday

Marco
3RFT
21 Pullups
15 HSPU
9 Thruster 135/95