5/27 πŸ‡ΊπŸ‡Έ HERO SATURDAY πŸ‡ΊπŸ‡Έ

Walsh

Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Ray Traitz
5/26 Friday

Warm Up 

Dynamic warm up #1

*Coaches choice cardio movement 3 minutes*

  1. Lunge complex

  2. Inchworm

  3. Dynamic walk

  4. Toy soldiers

  5. Walking pigeon 

  6. Woking knee hugs

  7. Broad jumps

WOD

5 rounds of:

3 minute run/ row/ bike 

20 prisoner step ups

10 squat thrusts

Ray Traitz
5/25 Thursday

Warm Up 

Body weight warm up #4

3x 10 reps

  1. Explosive split squats (stay in split)

  2. Thigh tap push-ups 

  3. 3 hollow rocks + 1 v-up

  4. 3 straddle reach throughs + 2 lateral lunges

  5. Ring/TRX/ sheet /doorway/ band rows

  6. Single leg DL (5R/5L)

WOD

3 rounds of:

12 SB lunges

6 SB squat clean thrusters

Ray Traitz
5/24 Wednesday

Warm up 

Dynamic DB warm up

3 x10 reps

  1. OH carry

  2. Deadlifts

  3. Walking pigeon 

  4. Rack carry

  5. Front squats

  6. Dynamic walk

  7. OH carry

  8. Presses 

  9. Farmers carry

WOD

4 rounds of:

6 single leg deadlift + lateral raise (each side)

3 TGU (each side)

4 minute run/ row/ bike

Ray Traitz
5/23 Tuesday

Warm up 

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  2. Plank complex

  3. Gymnastic isometric holds

Partner WOD

12 minute Tag

6 KBS

18 DU/ 24 single unders

3 complex

(3 mountain climbers + stand up)

Ray Traitz