6/10 🇺🇸 HERO SATURDAY 🇺🇸

Weaver

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

Ray Traitz
6/9 Friday

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

3 rounds of:

20 Deadlifts

10 hang power cleans

5 shoulder to OH

(Barbell or sandbag)

Ray Traitz
6/8 Thursday

Warm Up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

WOD

20 minute AMRAP

1:30 plate/DB run

20 OH walking lunges

Ray Traitz
6/7 Wednesday

Warm up 

KB warm up #4

3x 

  1. Russian swings 10 reps

  2. Straddle inch worm + push up

  3. Windmill LEFT 3 reps

  4. Lateral lunges 10 reps

  5. Windmill RIGHT 3 reps

  6. 3 mountain climber + stand up 5 reps

  7. KB thrusters 10 reps

  8. Heel walk 20ft

  9. H2H swings 10 reps

  10. Toe walk 20ft

Partner WOD

12 minute ping pong

21 DU or 42 single unders

7 sit ups

7 KBS

Ray Traitz
6/6 Tuesday

Warm up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

  1. Lateral jumps

  2. Skater jumps

  3. Mountain climber

  4. High knees

  5. Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

  1. Heel walk

  2. Toe walks

  3. Dynamic walk

  4. Toy soldiers

WOD

Fran

21-15-9

Thrusters 95#

Pull ups

Ray Traitz