4/30 🇺🇸 HERO SATURDAY 🇺🇸

Coe

Ten rounds for time of:

95 pound Thruster, 10 reps

10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. 

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Ray Traitz
4/29 Friday

Warm Up 

Band warm up #1

3 x 10 reps

  1. Lateral band walks

  2. Banded lunge with rotation (R/L)

  3. Banded rows

  4. Banded standing press

  5. Toy soldiers

  6. Walking knee hugs


Partner WOD

25 minute ping pong

2x 5 prisoner step ups

2x 20 DU or 25 single unders (jump rope)

2x 10 banded SDHP

2x 3 burpees

Ray Traitz
4/28 Thursday

Warm Up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs


WOD

5 rounds of:

15 box jumps

10 DB devils press

Ray Traitz
4/27 Wednesday

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

3 rounds of:

20 bicycles

10 SB ground to overhead

2 minute SB run

Ray Traitz