12/20 Tuesday

Warm-up 

Band warm-up #2

3 x 10 reps

  1. Seated band rows

  2. Banded lunge with rotation (R/L)

  3. Banded thrusters

  4. Dynamic walk

  5. Bicycles

  6. Banded diagonal wood chops (anchor to one foot and rotate up and away)

  7. Walking lunge with Sampson

WOD

Complete the following in a ping-pong fashion:

6x 5 pull-ups / 5 SB squat cleans

4x 7 push-ups / 7 KBS

2x 10 squat jumps / 10 SB bent over rows

Ray Traitz
12/19 Monday

Warm Up 

Aerobic warm-up #3

3 rounds, 30 seconds a piece, in place, on Coach

  1. High knees

  2. Butt Kicks

  3. Mountain Climbers

  4. Knee tucks

3x holding for a 3 count

  1. Walking Sampson

  2. Dynamic Walk

  3. Inchworm

  4. Toy Soldiers

WOD

3 rounds AFAP

50 single unders/ 30 double unders (jump rope)

Run 1 minute 15 seconds

Ca$h out

???

Ray Traitz
12/17 🇺🇸 HERO SATURDAY 🇺🇸

Hammer

Five rounds, each for time, of:

135/95 pound Power clean, 5 reps

135/95 pound Front squat, 10 reps

135/95 pound Jerk, 5 reps

20 Pull-ups

Rest 90 seconds

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Ray Traitz