7/22 🇺🇸 HERO SATURDAY 🇺🇸

Wittman

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. 

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Ray Traitz
7/21 Friday

Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

4x

1 minute mountain climbers

2 minutes jump rope

3 minute run

Ray Traitz
7/20 Thursday

Warm Up 

Barbell complex warm up #1

  1. Deadlift

  2. Hang power clean

  3. Front squat

  4. Press

  5. Thruster

WOD

8x conservative 

20:40

Pull ups

2 minutes rest

Wall ball shots

2 minutes rest

HSPU/ Push ups

2 minutes rest

Deadlifts

Ray Traitz
7/19 Wednesday

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

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute AMRAP 

7 TTB/ Leg lifts

7 KBS

Shuttle run (20 seconds)

*3 minute rest period

Game:

6 minute AMRAP

7 Dips 

4 SB cleans

4 Burpees over SB

*3 minute rest period

Cash out:

7 minute AMRAP

7 box jumps/ squat jumps

5 KB snatch L

5 KB snatch R

4 burpees

Bonus

???

Ray Traitz