4/9 🇺🇸 HERO SATURDAY 🇺🇸

Carse

21-18-15-12-9-6-3 reps for time of:

95 pound Squat clean

Double-under

185 pound Deadlift

24" Box jump

*Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. 

He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Ray Traitz
4/8 Friday

Warm Up 

Lumbar activation warm up

3x 10

  1. Banded lateral walk

  2. RDL

  3. Good mornings

  4. Single leg bridges

  5. Super rocks

  6. Single leg deadlift L/R


Partner WOD

22 minute ping pong

3 burpees

2x 20 second SPRINT

3 burpees

2x 6 mountain climber + 2 squat jump

3 burpees

2x 20 second SPRINT

3 burpees

Ray Traitz
4/7 Thursday

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

WOD

21-15-9

Box jumps

SB deadlifts (HEAVY)

Ray Traitz
4/6 Wednesday

Warm up 

Dynamic DB warm up

3 x10 reps

  1. Farmers carry

  2. Deadlifts

  3. Walking pigeon

  4. OH carry

  5. Front squats

  6. Dynamic walk

  7. Front rack carry

  8. Presses

  9. OH carry

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

12 lunges with rotation (5 or 10 pound weight)

12 Russian twists 

*2 minute rest period

Game:

6 minutes of:

7 single leg deadlift L/R

14 alternating OH press

*2 minute rest period

Cash out:

6 minutes of:

10 weighted prisoner step ups

5 devils press


Bonus

???

Ray Traitz