CrossFit Team Offutt Tactical Fitness

WOD

Deadlift 4×4 starting at 60% of 1RM

Then…

10 min AMRAP

5 clean and jerks (185/130)
10 toes-to-bars
Rest 30 seconds

WOD

Bench 5×5 starting at 60 % of 1RM

Then…

For time:
50 wall-ball shots(20/14)
50 deadlifts, 185/130
50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

WOD

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

WOD

Squat 5×3 starting at 70% of 1RM

Then…

Complete as many rounds as possible in 15 minutes of:

35/25#. single-arm dumbbell overhead lunges, 25 steps

Row 25 calories

35/25#. weighted sit-ups, 25 reps

There will be no coach for the 1630 class

WOD

Back squat 1-1-1-1-1-1-1 reps

There will not be a coach for today’s class.

WOD

10 min AMRAP

2 pull-ups

5 plyo push-ups (45/25)

Compare to April 6, 2016

WOD

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Marston

Complete as many rounds as possible in 20 minutes of:
1 Deadlift (405/315)
10 toes-to-bars
15 bar-facing burpees

WOD

5 rounds for time of:
15 chest-to-bar pull-ups
30 one-legged squats, alternating

WOD

Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge

Be on the look out for the newest members to the TOTF family

WOD

WallyBall in the TOTF Area