9 Apr 18
S/S/S: 3x Max reps – 15-minute max time cap for each element
Pull ups
Muscle up / Muscle up progression
WOD: 4 RFT
40 Ab mat situp
30 calorie row
20 push ups
10 Apr 18
S/S/S: Front Squat 5-5-5+
WOD: Row 5000m – Scale 3000M
So, we have been noticing some trends on rowing that we want to fix. Here are some links to help you. The big errors that we see are
1- Bringing heels up (going too far forward)
2 – Lunging forward at the catch (weak shoulders)
3 – improper sequence
http://www.concept2.com/indoor-rowers/training/technique-videos/common-errors
3 – Rowing at too high of a drag factor.
11 Apr 18
S/S/S: Strict Press 5-5-5+
WOD: Tabata Body weight 20:10 (work: rest ratio) with 2 minutes rest between Tabata’s
Tabata 1: Air Squat
Tabata 2: Push up
Tabata 3: Mountain climbers
Tabata 4: Ab mat situps
Tabata 5: Plank
12 Apr 18
Outside WX permitting and area is safe. If inside may need to adjust tire flip distance.
S/S/S: TIRES
WOD: 10 minute AMRAP – can be done solo or in pairs pair up with comparable running speed
2- tire flip jump through
100m dash (near the end of the soccer pitch)
13 Apr 18
Friday the 13th……
3 RFT
400m Run
25 Wall Balls
25 Med Ball Cleans
25 OH Squat with med ball
What makes this Horrific is you must hold the med ball throughout the WOD. Rest taken with the med ball on the ground incurs a 5-burpee penalty. Cleans will be touch and go. Med ball cannot rest on another object- must be held on the Person.
scales-burpee penalty to 1
reps to 13
run to 200m.
Overhead squats to squats with ball above chest
CrossFit Team Offutt Tactical Fitness 