12/18 πŸ‡ΊπŸ‡Έ HERO SATURDAY πŸ‡ΊπŸ‡Έ

Barraza

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
185#/ 275# pound Deadlift, 9 reps
6 Burpee bar muscle-ups


U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 


He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Ray Traitz
12/17 Friday

Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

5 rounds of:

10 pull-ups

20 push-ups

30 lunges

Ray Traitz
12/16 Thursday

Warm-Up 

Combo activation #5

  1. Overhead banded circles

  2. 7 Planche push-ups

  3. Hitchhikers

  4. 7 Ultrawide underhand pull-ups/ band rows

  5. Lateral band walks

  6. 7 Jump lunges

  7. 10m toy soldiers

  8. 7 TTB/ v ups


WOD

5 rounds of:

7 SB G2OH

1 minute 30 second SB run or step up

Ray Traitz
12/15 Wednesday

Warm-up 

Dynamic DB warm-up

3 x10 reps

  1. OH carry

  2. Deadlifts

  3. Walking pigeon

  4. Rack carry

  5. Front squats

  6. Dynamic walk

  7. OH carry

  8. Presses

  9. Farmers carry


Partner WOD

πŸŽ°πŸƒπŸ’° Casino Royale πŸ’°πŸƒπŸŽ°

Buy-in:

7x

30:30

(One work & one rest)

Alternating DB snatches

*3 minute rest period


Game:

7x

30:30

(One work & one rest)

3 mountain climber stand up

*3 minute rest period


Cash out:

7x

30:30

(One work & one rest)

Alternating crab toe touches


Bonus

???

Ray Traitz
12/14 Tuesday

Warm up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

  1. Walking Sampson

  2. Dynamic Walk

  3. Inchworm


In place on Coach

Toy Soldiers

  1. High knees

  2. Butt Kicks

  3. Mountain Climbers

  4. Knee tucks


WOD

5 rounds of:

2 minutes cardio or your choice

25 pull ups

25 sit ups

Ray Traitz