SSS
SET 6 REP MAX BACK SQUAT
WOD
3 RFT
12 Walking Lunges w/back-loaded barbell(115/85)
75 DOUBLE UNDERS
Scaling Options
BB for lunge – as needed
DUs – 2:1 Su ratio w/10 min practice after WOD.
SSS
courtesy of Barbell Shrugged
SNATCH HIGH PULLS
5X5
WOD
3RFT
20 CAL ROW
50 BUTTERFLY SITUPS
Scaling options
BF situps – feet anchored
Scale up – GHD SUs
SSS
courtesy of Barbell Shrugged
SET 6 REP MAX BEHIND THE NECK PRESS
WOD
FOR TIME
50-40-30-20-10
AIR SQAUTS
DOUBLE UNDERS
Scaling Options
AS – where mobility will allow (set a target to hit)
DUS – 2:! SU ration with 10 min DU practice AFTER WOD.
Scale up – pistols instead of squats
SSS
courtesy of Barbell Shrugged
TEMPO BARBELL ROW
5×5
WOD
5 RFT
RUN 400M
15 Ring Dips
Scaling Options
Ring dips – stationary dips—dips off a box
Scale up – Muscle Ups
If they have a vest, scale up to wearing a vest on the runs(practice for Murph)
SSS
PAUSE FRONT SQUATS
5×5
WOD
E2MOM FOR 16 MINUTES:
Accumulate 30 sec CHIN OVER BAR HOLD
Then 10 WB (20/14)*
*add 2 WB ea round. If you fail a round, start back at 10. Still end after 16 min
SCALING OPTIONS
Dead hang hold
WB – 14/12
Scale up – 30 sec max reps strict pull ups
TOTF wants to send out a Happy Birthday to James “Z”Zemotel. Happy birthday brother
Hammer”
Five rounds, each for time, of:
135# Power clean, 5 reps
135# Front squat, 10 reps
135# jerk, 5 reps
20 Pull-ups
Rest 90 seconds
| U.S. Army First Sergeant Michael “Hammer’ Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. |
CrossFit Team Offutt Tactical Fitness 