6/22 Wednesday

Warm up 

KB warm up #5

3x 

  1. Russian swings 10 reps

  2. Walking Sampson

  3. Single leg deadlift

  4. Windmill L/R 3 reps

  5. Toy soldiers

  6. Lateral lunge + OH press

  7. H2H swings 10 reps

  8. Walking knee hugs

WOD

3 rounds of:

2 minutes cardio of your choice

20 ring rows

20 KBS

Ray Traitz
6/21 Tuesday

Warm up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

  1. Pop squat with a punch

  2. Wood chops/ swings

  3. Forward lunge with rotation

  4. Diagonal wood chops (R)

  5. Squat push

  6. Diagonal wood chop (L)

  7. Russian twists

Partner WOD

One work one rest

Buy in:

6x

30:30

Bent over row/ pull ups

*2 minute rest period

Game:

6x

30:30

Thrusters

*2 minute rest period

Cash out:

6x

30:30

Box jumps/ Squat jumps

*2 minute rest period

Bonus

6x

30:30

Devils press

Ray Traitz
6/20 Monday

Warm Up 

Straddle warm up

👉🏽All in the straddle position 👈🏽

3x 10

  1. Skater jumps

  2. Push-ups (in straddle)

  3. Inchworm (in straddle)

  4. Lateral lunges (stationary)

  5. Pop squats

  6. Star sit-ups

WOD

5 rounds of:

2 minute 30 second run

20 SDPH (light)

15 burpees

Ray Traitz