8/17 Wednesday

Warm up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with band 5 second pause

  2. 10m OH duck walk with band

  3. 5 straddle lateral lunges + walkout + push up

  4. 10m walking pigeon

  5. Single leg deadlift 5R/5L

  6. 15 hitchhikers

  7. 10m Sampson stretch + lizard + rotation

Partner WOD

4 rounds of ping pong:

2x 30 second sprints

3x 7 box jumps or squat jumps 

4x 7 KB SDHP

Ray Traitz
8/16 Tuesday

Warm up 

Dumbbell complex warm up #3

2x 

  1. Single leg deadlifts

  2. Alt press + windmill

  3. Reverse lunge + rotation

  4. Windmill (3 on each side)

  5. TGU (3 on each side)

WOD

Complete the following:

50 push ups

10 DB snatches

40 dips

20 DB snatches

30 push ups

30 DB snatches

20 dips

40 DB snatches

10 push ups 

50 DB snatches

Ray Traitz
8/15 Monday

Warm Up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

  1. Walking Sampson

  2. Dynamic Walk

  3. Inchworm

In place on Coach

Toy Soldiers

  1. High knees

  2. Butt Kicks

  3. Mountain Climbers

  4. Knee tucks

WOD

3 rounds of:

12 SB prisoner steps ups

2 minute SB run

Ray Traitz