6/18 🇺🇸 HERO SATURDAY 🇺🇸

Danny

Complete as many rounds in 20 minutes as you can of:
24/m 20/w inch Box Jump, 30 reps
115/m 75/w pound Push Press, 20 reps
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. 

Daniel is survived by wife Jenni and daughter Jojiye.

Ray Traitz
6/17 Friday

Warm-Up 

Gymnastic warm-up #9

  1. 10 ring rows

  2. Walking lunge complex 10m

  3. 10 planche push-ups

  4. Inchworm 10m

  5. 10 Hollow rocks

  6. Toy soldiers 10m

  7. 10 Super rocks

  8. Walking pigeon 10m

  9. 10 single leg bridges R/L

WOD

5 rounds of:

12 pull up 

12 push up toe taps

12 crab toe touches

12 alt v ups

12 jump lunges

Ray Traitz
6/16 Thursday

Warm-Up 

Midsection warm-up #2

3x

✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅

  1. Tuck + 10 tucks

  2. Pike + 10 v ups

  3. Hollow + 10 hollow rocks

  4. Straddle + 10 sit ups

WOD

Complete 3 rounds of:

15 SB bent over row

15 SB good morning

2 minute SB run

Ray Traitz
6/15 Wednesday

Warm-up 

Combo Activation #12

3x

30 seconds Sampson stretch each side 

6 inchworm + push up + toe-tap + shoulder tap

10 band archers 

10 alternating v ups

10 banded good mornings

12 feet L/R lateral band walks

20 hitchhikers

Partner WOD

20-minute tag

7 KB snatch L

5 burpees

7 KB snatch R

5 burpees

7 pull-ups

Ray Traitz