CrossFit Team Offutt Tactical Fitness

WOD

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 60/40-lb. dumbbell on the lunges.

WOD

“Klepto”
4 Rounds For Time-
27 Box Jumps (24/20)
27 Burpees
11 Squat Cleans (145/100)

compare to 20140517

WOD

Overhead squat 3-3-3-3-3 reps

WOD

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

WOD

2fer- Tuesday

1-5 Ring dips

5-1 Power Cleans 95/65

4 min rest

10-50 Double unders

5-1 Thrusters 95/65

WOD

Helen

3 rounds for time of:
Run 400 meters
Kettlebell swings, 21 reps 1.5/1-pood
12 pull-ups

WOD

“Hansen”

5RFT:

-30 KB Swing (70/53)

-30 Burpees

-30 GHD Sit ups

25min Cut Off

WOD

7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope

WOD

Karen

For time:
150 wall-ball shots (20/14)

WOD

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges