7/30 🇺🇸 HERO SATURDAY 🇺🇸

Donny

21-15-9-9-15-21 reps for time of:
155/w 225/m Deadlift
Burpee

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. 

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Ray Traitz
7/29 Friday

Warm Up 

KB warm-up #1

3x (coach's choice on reps)

  1. KB around the world

  2. Russian swing

  3. H2H swings

  4. Release

  5. Double-tap

  6. Wall-ball substitute or thrusters

Partner WOD

20-minute ping pong:

7 KBS

5 KB snatch L

7 KB squats

5 KB snatch R

Ray Traitz
7/28 Thursday

Warm Up 

Plank warm up #1

30-second plank on forearms

  1. -7 push-ups

  2. 30-second plank on hands

  3. -7 mountain climbers

  4. 30-second plank on the right hand

  5. -7 toe touches from the position above

  6. 30-second plank on the left hand

  7. -7 toe touches from the position above

  8. 30 seconds plank on hands

  9. -7 knee tucks

WOD

3 rounds of:

3 minute run

30 hollow rocks 

Ray Traitz
7/27 Wednesday

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

WOD

5 rounds of:

2 minute KB run

KB goblet lunge complex (forward/ lateral/ reverse) 7 on each side

4 TGU on each side

Ray Traitz