10/10 Monday

Warm Up 

Combo activation #9

  1. *With a strap/belt/band/PVC pipe/ broom stick

  2. *10 OHS with a 5 second pause

  3. *10 paces (steps) OH duck walk

  4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

  5. *10 OH lateral lunges

  6. 5 inchworm + cobra with a 5 second pause

Partner WOD

25 minute ping pong

5 SB SB deadlifts

5 SB front squats

5 SB cleans

5 SB shoulder to OH

Ray Traitz
10/8 🇺🇸 HERO SATURDAY 🇺🇸

Foo

170-lb. bench presses, 13 reps

Then, complete as many rounds as possible in 20 minutes of:

7 chest-to-bar pull-ups

77 double-unders

170-lb. squat clean thrusters, 2 reps

28 sit-ups

Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. 

He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

Ray Traitz
10/7 Friday

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 * Partner Option

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

21 single unders or DU

7 burpees

*2-minute rest period

Game:

6 minutes of:

5 reps of, 5 mountain climbers + stand up

5 reps, burpee + 2 squat jumps

*2-minute rest period

Cash-out:

6 minutes of:

21 single unders or DU

7 burpees

*2 minute rest period

Bonus

6 minutes of:

5 reps of, 5 mountain climber + stand up

5 reps, burpee + 2 squat jumps

Ray Traitz