CrossFit Team Offutt Tactical Fitness

So, get ready to work off all of the unhealthy goodness you will eat.

Monday 20 November

SSS:  4×30 Bench Complex @ 35-40% 1RM

WOD:  400M burpee broadjump

Tuesday

SSS:  10 EMOM – 60M sprints

WOD:  15 min AMRAP

30 Second L sit on rings

3 rope climbs

200M run

Wednesday

SSS: 4×7 BS @5-10# Heavier than 1 Nov

WOD:  5 Rounds:
On a 3min Clock complete
500m Row
Remaining time…Power Clean for reps (135/95)
Rest 2 minutes

Thursday:  Eat all the FOOD, Watch football and take a nap!

Friday

WOD:  “12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)