7/9 🇺🇸 HERO SATURDAY 🇺🇸

DG

Complete as many rounds as possible in 10 minutes of:

8 Toes to bar

W/20 M/35 pound Dumbbell thruster, 8 reps

W/20 M/35 pound Dumbbell walking lunge, 12 steps

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. 

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Ray Traitz
7/8 Friday

WARM UP 

KB WARM UP #4

3X 

  1. RUSSIAN SWINGS 10 REPS

  2. STRADDLE INCH WORM + PUSH UP

  3. WINDMILL LEFT 3 REPS

  4. LATERAL LUNGES 10 REPS

  5. WINDMILL RIGHT 3 REPS

  6. 3 MOUNTAIN CLIMBER + STAND UP 5 REPS

  7. KB THRUSTERS 10 REPS

  8. HEEL WALK 20FT

  9. H2H SWINGS 10 REPS

  10. TOE WALK 20FT

PARTNER WOD

14 MINUTE PING PONG

7 KBS

7 KB SNATCH L

7 KB SQUAT

7 KB SNATCH R

Ray Traitz
7/7 Thursday

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

WOD

5 minutes of cardio

5 pull ups

4 minutes of cardio

10 pull ups

3 minutes of cardio

15 pull ups

2 minutes of cardio

20 pull ups

1 minutes of cardio

25 pull ups

**Substitution- double reps banded face pulls

Ray Traitz
7/6 Wednesday

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

3 rounds of:

1 minute 30 second SB run

10 push up SB drag

15 SB sumo deadlifts

Ray Traitz
7/5 Tuesday

Warm up 

Double DB warm up

3x *reps coach’s choice 

  1. Deadlifts

  2. Lateral jumps over DBs

  3. Squats

  4. Lateral jumps over DBs

  5. Press

  6. Lateral jumps over DBs

  7. Power cleans

  8. Lateral jumps over DBs

  9. Thrusters

  10. Lateral jumps over DBs

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

*Ping pong the following*

Buy in:

6 minutes of:

6 alternating DB snatches

6 box jumps/ squat jumps

*2 minute rest period

Game:

6 minutes of:

5 DB hang power cleans

Push ups w/5 m/8

*2 minute rest period

Cash out:

6 minutes of:

7 DB shoulder to OH

5 V ups

Bonus

???

Ray Traitz