9/20 Wednesday

Warm up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

  1. Hollow rocks

  2. Tucks

  3. V-ups

  4. Sit ups

WOD

5 rounds of:

14 push up + SB drag

10 SB ground to overhead 

400m SB run or 3 minute SB run

Ray Traitz
9/19 Tuesday

Warm up 

Combo activation #8

3 rounds 10 reps

  1. Lateral band walks (band on ankles)

  2. Lateral plank walk (light band on wrists)

  3. Wood chops or KBS (all 3 directions)

  4. V-up (Right/ Left)

  5. Ring /door way/ band rows

  6. Complex- In straddle/ later lunge r/l inch worm + 2 push ups

Partner WOD

18 minute Ping pong

7 DB snatch left

3 complex

(3 mountain climber + burpee)

7 DB snatch right 

25 double unders/ 30 single unders (jump rope)

Ray Traitz
9/18 Monday

Warm Up 

Gymnastic warm up #6

3 rounds

30 seconds Sampson stretch each side

OH walking lunges 15m with PVC/ broomstick/ belt/ band/ barbell

Super rocks or GHR 15 reps

Hollow rocks 15 reps

Hanging hip taps

Push up + toe reach

WOD

3 rounds of:

10 HSPU

20 dips

40 jump lunges

Ray Traitz
9/16 🇺🇸 HERO SATURDAY 🇺🇸

Abbate

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Ray Traitz