CrossFit Team Offutt Tactical Fitness

11 Dec

SSS:  8×2 Bench @75-85%

WOD:  100 burpees for time

12 Dec

WOD:  4x 1 lap run – 1:1 work to rest ratio

13 Dec

SSS:  4×7 BS @5-10# Heavier than 22 Nov

WOD:  3 Rounds not for time
Max weight DB Farmer carry 200m

14 Dec

SSS: Glute-Ham Raise Practice
Use bands as necessary

WOD: Partner WOD
19 Min AMRAP
200m Run together
20 Deadlifts (315/185 alternating every 2 reps)

15 Dec

SSS:  1-1-1-1-1 Snatch Complex
1 PS/1 Hang-PS/1 Hang-snatch/1 OHS

WOD:  15-12-9-6-3
Ring Dips
Ball Slams (do not use medicine balls!!!)

16 Dec

WOD:  “Frannie”
21 thrusters
50 double unders
50 sit ups
21 pull ups
40 double unders
40 sit ups
15 thrusters
30 double unders
30 sit ups
15 pull ups
20 double unders
20 sit ups
9 thrusters
10 double unders
10 sit ups
9 pull ups