9/3 🇺🇸 HERO SATURDAY 🇺🇸

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Ray Traitz
9/2 Friday

Warm Up 

Combo Activation #11

3x

30 seconds Sampson stretch + rotation

Inchworm

World greatest stretch

Bootstrap squats

Lateral band walks

Band pull aparts

Walking pigeon 

5 squat thrusts

Partner WOD

5x

30:30 (one work one rest)

-Pull up/ band row

-Push up

-Sit up

-Squat

Ray Traitz
9/1 Thursday

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

4 rounds of:

25 SB deadlifts

3 minute cardio

Ray Traitz
8/31 Wednesday

Warm up 

DB squat thrust warm up

3x

  1. 3 squat thrust

  2. 10 squats

  3. 3 squat thrust

  4. 10 DB presses

  5. 3 squat thrusts

  6. 10 alternating DB rows

  7. 3 squat thrusts

  8. 10 DB swings

  9. 3 squat thrusts

  10. 10 Russian twists

WOD

4 rounds of:

14 DB Z-press

1 minute 30 second DB run

7 DB man makers

Ray Traitz