1/22 🇺🇸 HERO SATURDAY 🇺🇸

Bowen

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 7 reps

10 burpee pull-ups

53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)

20 box jumps, 24-inch box

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Ray Traitz
1/21 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*


Partner WOD

Complete the following in a ping pong fashion for time:

4 rounds of:

Jump rope 20-15-10

Burpee 2-4-6

Ray Traitz
1/20 Thursday

Warm Up 

Double DB warm up

3x *reps coach’s choice 

  1. Deadlifts

  2. Lateral jumps over DBs

  3. Squats

  4. Lateral jumps over DBs

  5. Press

  6. Lateral jumps over DBs

  7. Power cleans

  8. Lateral jumps over DBs

  9. Thrusters

  10. Lateral jumps over DBs


WOD

Complete 5 rounds of:

10 DB push up + renegade rows

10 single leg deadlift L/R

20 Russian twists 

10 devil’s press 

Ray Traitz
1/19 Wednesday

Warm up 

Combo activation #2

  1. Overhead banded circles 20 both directions

  2. 10m OH duck walk

  3. External rotations 20 reps

  4. 10m crab walks

  5. Band walks (Lateral & FWD/REV)

  6. Lunge complex 5 reps each direction


WOD

Complete 3 rounds for time:

1 minute 30 second run with KB

21 KBS

12 pull ups

Ray Traitz