8/2 Wednesday

Warm up 

Gymnastic warm up #9

  1. 10 ring rows

  2. Walking lunge complex 10m

  3. 10 planche push-ups

  4. Inchworm 10m

  5. 10 Hollow rocks

  6. Toy soldiers 10m

  7. 10 Super rocks

  8. Walking pigeon 10m

  9. 10 single leg bridges R/L

WOD

4 rounds of:

400m SB run

20 SB walking lunges

10 SB G2S

Ray Traitz
8/1 Tuesday

Warm up 

Clean warm up #2

(Variation can be used with MB, DB, barbell, etc)

Deadlift

Deadlift shrug

Front squat

Shrug drop

Full clean

WOD

14x

30:30

Dips

Hang power cleans

Ray Traitz
7/31 Monday

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

4 rounds of:

400m run

100 double unders/ 250 singles

25 mountain climbers

15 burpees

Ray Traitz
7/29 🇺🇸 HERO SATURDAY 🇺🇸

Woehlke

3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

***Rest 3 minutes between rounds.***

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

Ray Traitz