7/4 Tuesday

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

4 rounds for time:

1:30 run

30 bicycles 

Ray Traitz
7/3 Monday

Warm Up 

Barbell complex warm up #1

  1. Deadlift

  2. Hang power clean

  3. Front squat

  4. Press

  5. Thruster

WOD

20 minute AMRAP

Heavy 

3 deadlifts

2 hang power cleans

1 jerk

Ray Traitz
7/1 🇺🇸 HERO SATURDAY 🇺🇸

White

Five rounds for time of:

15' Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Ray Traitz
6/30 Friday

Warm Up 

Burgner warm up

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

Skill Transfer Exercises

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WOD

 🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minute AMRAP

Power snatch + OHS 

*3 minute rest period

Game:

5 minute AMRAP

Squat clean thruster

*3 minute rest period

Cash out:

4 minute AMRAP

Deadlift

Bonus

???

Ray Traitz