So, for the month of December we are upping the conditioning factor. We are doing this for two reasons. 1 – the help you get ready for the open. 2 – and most importantly, to help you be ready for the Christmas season.
4 Dec
SSS: 9×1 Push press @ 85-92%
WOD: 11 min AMRAP
20 Wall balls (20/14)
20 situps
5 Dec
SSS: 2 Rounds Tabata Row Sprints
w/3min rest in between
WOD: 6 RFT
6 Pullups
12 Pushups
18 Air Squat
6 Dec
SSS: 4×7 FS @5-10# Heavier than 15 Nov
WOD: 200m Walking OH Lunges (25/10) for time
7 Dec
WOD: No Wod: Play with Farmer Handles/Yoke/Tires/Stones (HAVE FUN & GET STRONG)
8 Dec
SSS: 1-1-1-1-1 Clean
WOD: For time:
20 pistols
40 KB Swings
60 DU
1 min plank
60 DU
40 KB Swings
20 Pistols
9 Dec
WOD “Michael”
3 Rounds For Time:
800M Run
50 Back Extensions
50 Sit Ups
CrossFit Team Offutt Tactical Fitness 