3/9 Thursday

Warm Up 

Push up complex warm up 

2 minutes jump rope

**ONE time through**

10 pass-throughs with the jump rope

10 OHS with the jump rope

Push up complex

  1. -3 push-ups

  2. -3 knees to elbows

  3. -3 push-ups

  4. -3 knee thrusts

  5. -3 push-ups

  6. -3 straight leg to the opposite hand

  7. -3 push-ups

WOD

4 rounds of:

3x of 2 DB snatch + 2 windmill L

50 ft OH carry L

3x of 2 DB snatch + 2 windmill R

50 ft OH carry R

3 minute run

Ray Traitz
3/8 Wednesday

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

Partner WOD

18 minute ping pong

7 KBS

3 burpee + squat jump

4 push up and over KB

Ray Traitz
3/7 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

Run 4 minutes

50 squats

Run 3 minutes

40 push-ups

Run 2 minutes

30 sit-ups

Ray Traitz
3/6 Monday

Warm Up 

Barbell complex warm-up #3

  1. Deadlift

  2. Back squat

  3. Good morning

  4. Press from behind the neck

  5. Front squat

  6. Press from the front

  7. Thruster

WOD

17 minutes of:

(Preferably with a barbell)

Consecutive (Unbroken) Bear complex doubles

2 Power Clean

2 Front Squat

2 Push Press from the front

2 Back Squat

2 Behind the neck Push Press

Ray Traitz