CrossFit Team Offutt Tactical Fitness

WOD

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

WOD

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

WOD

Nickman

With a 55-lb(m) 35(f). and 35-lb(m) 25(f). dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35/25-lb. weighted pull-ups, 10 reps
55/35-lb. dumbbell power snatches, 20 reps, alternating arms

WOD

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

WOD

Complete as many rounds as possible in 10 minutes of:
10 Power Snatches (95/65)
10 burpees

WOD

Rest day WOD

Teams of 4-5

15 Min AMRAP:

50 DUs/100 SUs

10 KBS (53/35)

50’ lunge

Go relay style

WOD

4 rounds, each for time of:
800-meter run

WOD

Overhead squat 5-5-5-5-5 reps

The area will be closed for clean up from the conclusion of the Wounded Warrior Games.

WOD

“McGhee”

30 Min AMRAP:

5 Deadlifts (275/195)

13 Push Ups

9 Box Jumps (24/20)

SCALE

DLs – as needed(shoot for 855 of 1RM)

Push ups – off bench