2/5 🇺🇸 HERO SATURDAY 🇺🇸

Bradshaw

10 rounds for time of:

3 Handstand push-ups

155/w 225/m pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. 

He is survived by his parents, Paul and Mary, and brother Robert.

Ray Traitz
2/4 Friday

Warm Up 

SB warm up #2

3x 6-10 (depending on load) reps of:

  1. Bear hug squats

  2. Walking knee hugs

  3. Deadlifts

  4. Dynamic walk

  5. Ground to shoulder

  6. Toy soldiers

WOD

12 minute AMRAP

9 SB deadlift

6 SB clean

3 SB OH press

Ray Traitz
2/3 Thursday

Warm Up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

  1. Pop squat with a punch

  2. Wood chops/ swings

  3. Forward lunge with rotation

  4. Diagonal wood chops (R)

  5. Squat push

  6. Diagonal wood chop (L)

  7. Russian twists


Partner WOD

5 rounds in a ping pong fashion:

4x burpee + 2 squat jumps

4x 4 mountain climber + stand up

4x 7 v ups

Ray Traitz
2/2 Wednesday

Warm up 

The Complex warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

  1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

  2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

  3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

  4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

  5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)


WOD

3 rounds of:

1 minute and 30 second run

30 pull ups

30 KBS

Ray Traitz
2/1 Tuesday

Warm up 

Gymnastic warm up #6

3 rounds

30 seconds Sampson stretch each side

OH walking lunges 15m with PVC/ broomstick/ belt/ band/ barbell

Super rocks or GHR 15 reps

Hollow rocks 15 reps

Hanging hip taps

Push up + toe reach


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 SB deadlifts

7 sit ups with SB as anchor 

*2 minute rest period


Game:

6 minutes of:

7 SB G2S

4 push up + SB drag

*2 minute rest period


Cash out:

6 minutes of:

7 SB shoulder to OH

10 SB front rack lunges

*2 minute rest period


Bonus

6 minutes of:

7 SB ground to OH

7 SB bent over row

Ray Traitz