7/8 πŸ‡ΊπŸ‡Έ HERO SATURDAY πŸ‡ΊπŸ‡Έ

Willy

Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

Ray Traitz
7/7 Friday

Warm Up 

Core warm-up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  2. Plank complex

  3. Gymnastic isometric holds

WOD

5 rounds of:

15 ultra-wide underhanded pull-ups

25 planche push-ups

20 box jumps / 25 squat jumps

Ray Traitz
7/6 Thursday

Warm Up 

SB warm up #1

3x 6-10 (depending on load) reps of:

  1. Bear hug squats

  2. Walking Sampson stretch

  3. Deadlifts

  4. Dynamic walk

  5. Ground  to shoulder

  6. Inchworm + downward dog

  7. Shoulder to overhead

  8. Walking pigeon

WOD

3 rounds of:

10 SB G2S

2 minute SB run

Ray Traitz
7/5 Wednesday

Warm up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with band 5 second pause

  2. 10m OH duck walk with band

  3. 5 straddle lateral lunges + walkout + push up

  4. 10m walking pigeon 

  5. Single leg deadlift 5R/5L

  6. 15 hitchhikers

  7. 10m Sampson stretch + lizard + rotation

Partner WOD

Complete the following in a ping pong fashion:

7x

7 KBS

8x

4 burpees

9x

7 v ups

Ray Traitz