12/24 🇺🇸 HERO SATURDAY 🇺🇸

Hansen

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. 

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Ray Traitz
12/23 Friday

Warm Up 

Dumbbell complex warm-up #3

3x 

  1. Single leg deadlifts

  2. Alt press

  3. Alt bent over row

  4. Reverse lunge + rotation

  5. Windmill (3 on each side)

  6. TGU (3 on each side)

Partner WOD

5 rounds AFAP in a ping-pong fashion:

3 reps, devils press + thruster 

3 reps, squat clean 

6 reps, shoulder to overhead

Ray Traitz
12/22 Thursday

Warm Up 

Body weight warm-up #2

3 rounds of:

  1. 10 mountain climbers

  2. 10 super rocks or superman

  3. 10 flutter kicks

  4. 10 tucks

  5. 10 explosive reverse lunges

  6. 10 lateral lunges

  7. 10 ring rows/ TRX/ sheet/ bands

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 burpees

14 banded straight-arm pull-downs

*2-minute rest period

Game:

6 minutes of:

50 single unders

20 face pulls

*2-minute rest period

Cash-out:

6 minutes of:

10 prisoner step ups

7 mountain climber squat jump

*2-minute rest period

Bonus

6 minutes of:

50 single unders

12 hollow rocks

Ray Traitz
12/21 Wednesday

Warm-up 

Body weight warm-up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)

WOD

4 rounds of:

20 SB step ups 18 or 20-inch box

20 bicycles

20 Russian twists

20 SB shoulder to overhead

Ray Traitz