2/26 🇺🇸 HERO SATURDAY 🇺🇸

Brian

Three rounds for time of:

15 foot Rope climb, 5 ascents

185 pound Back squat, 25 reps


U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. 


He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Ray Traitz
2/25 Friday

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


WOD


🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

DB squat cleaning jerk

*2 minute rest period


Game:

6 minutes of:

DB devils press

*2 minute rest period


Cash out:

6 minutes of:

DB thrusters


Bonus

???

Ray Traitz
2/24 Thursday

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


Partner WOD

Complete the following in a ping pong fashion:

6x 20 second SPRINT

1x 7 v ups

5x 20 second SPRINT

2x 7 v ups

4x 20 second SPRINT

3x 7 v ups

3x 20 second SPRINT

4x 7 v ups

2x 20 second SPRINT

5x 7 v ups

1x 20 second SPRINT

6x 7 v ups

Ray Traitz
2/23 Wednesday

Warm up 

Body weight warm up #1

3x 10 reps

  1. Explosive reverse lunges (bring knee to chest)

  2. Shoulder tap push-ups (cross-body)

  3. 3 tucks + 1 v-up

  4. 3 straddle reach throughs + inchworm

  5. Ring/TRX/ sheet rows

  6. Pop squats


WOD

4 rounds of:

3 minute 30 second run

50 steps walking lunges

30 KBS

Ray Traitz