CrossFit Team Offutt Tactical Fitness

Date 29 Jan

SSS – Set Deadlift 5RM, or 3RM

WOD

21-15-9 Double Kettle Bell clean and Jerk (1.5/1.0), GHD Sit-up, Run 200M in between

Date 30 Jan

SSS – Squat 5, 5, 5+ start at 75% of 5RM from last week

WOD

2 RFT

Farmers Walk 400M (1.5/1.0 pood Kettlebells)

30 Double KettleBell Swing

Date 31 Jan

SSS – Set Bench 5RM, or 3RM

WOD – Set a time for 3 laps which is 1.2 miles.

Date 1 Feb

WOD

Row 500M

4 Rnds Kettle bell fun (1.5/1.0)

10 KB Clean

20 KB Snatch

30 KB Swing

Row 500M

Date 2 Feb

SSS- Set Press 5Rm, or 3 RM

WOD- 10 AMRAP 5, 10, 15, 20, 25, 30 (do five, then 10, etc.)

Box Jump (games Standards)

Burpees