5/8 Monday

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

Partner WOD

20 minute TAG

8 KB/DB squats

6 KB/DB snatches 

6 KB/DB swings

Ray Traitz
5/6 🇺🇸 HERO SATURDAY 🇺🇸

T.U.P.

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Ray Traitz
5/5 Friday

Warm Up 

Combo activation #8

3 rounds 10 reps

  1. Lateral band walks (band on ankles)

  2. Lateral plank walk (light band on wrists)

  3. Wood chops or KBS (all 3 directions)

  4. V-up (Right/ Left)

  5. Ring /door way/ band rows

  6. Complex- In straddle/ later lunge r/l inch worm + 2 push ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds of:

1 minute run

10 burpees

*3 minute rest period

Game:

3 rounds of:

60 single unders (jump rope)

6 complex

(6 mountain mountain climbers + 3 knee tucks) 

*3 minute rest period

Cash out:

3 rounds of:

15 squat thrusts

15 jump lunges

Bonus

???

Ray Traitz