Wednesday 2/9

Warm up 

Dynamic warm up #2

*Coach’s choice 3 minutes cardio


3x

  1. Walking lunge Sampson stretch

  2. Dynamic walk

  3. Inchworm

  4. Toy soldiers

  5. High knees

  6. Butt kicks

  7. Toe walks

  8. Heel walks

  9. Power skip

  10. Broad jumps

  11. TTR or v ups x 15


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7 minutes of:

8 jump lunges

10 DB shoulder to overhead 

*2 minute rest period


Game:

7 minutes of:

10 DB hang power cleans

10 DB alternating bent over row

*2 minute rest period


Cash out:

7 minutes of:

5 devils press

5 burpees over the DBs


Bonus

???


Ray Traitz
Tuesday 2/8

Warm up 

SB warm up #4

3x

  1. OH SB carry

  2. SB TGU 3 reps on each shoulder

  3. Front rack SB carry

  4. SB G2OH 5 reps

  5. Bear hug carry

  6. Plank SB drag 6 reps


Partner WOD

25 minute ping pong

8 SB deadlifts

4 push up with SB drag

4 SB cleans

8 SB sit ups

Ray Traitz
Monday 2/7

Warm Up 

Twister warm up

Use a light MB/KB/DB

3x 10 reps

  1. Russian twists

  2. Presses

  3. Squats

  4. Diagonal wood chops (R/L)

  5. Later jumps over the object

  6. Plank toe touches


WOD

5 rounds of the following:

20 pull ups

30 push up shoulder tap

40 sit ups

50 squats

Ray Traitz