1/18 Tuesday

Warm-up 

KB warm-up #4

3x 

  1. Russian swings 10 reps

  2. Straddle inchworm + push up

  3. Windmill LEFT 3 reps

  4. Lateral lunges 10 reps

  5. Windmill RIGHT 3 reps

  6. 3 mountain climber + stand up 5 reps

  7. KB thrusters 10 reps

  8. Heel walk 20ft

  9. H2H swings 10 reps

  10. Toe walk 20ft


Partner WOD

20 minute Ping pong

10 KB snatch left

3 reps of, 3 mountain climbers stand up

10 KB snatch right

3 reps of, 3 mountain climbers stand up

2x - 20-second sprint each

Ray Traitz
1/17 Monday

Warm Up 

Body weight warm up #2

3 rounds of:

  1. 10 mountain climbers

  2. 10 super rocks or superman

  3. 10 flutter kicks

  4. 10 tucks

  5. 10 explosive reverse lunges

  6. 10 lateral lunges

  7. 10 ring rows/ TRX/ sheet/ bands


WOD

3 rounds of:

14 single arm ring row each arm

21 ring dips

28 over head walking lunges (w/10# plate m/25# plate)

Ray Traitz
1/15 🇺🇸 HERO SATURDAY 🇺🇸

Blake

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups


U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. 


McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Ray Traitz