10/10 Tuesday

Warm up 

Body weight warm up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)

Partner WOD

12 minute TAG

10 deadlifts (choose implement) 

5 burpees

30 second sprint

Ray Traitz
10/9 Monday

Body weight warm up #4

3x 10 reps

  1. Explosive split squats (stay in split)

  2. Thigh tap push-ups 

  3. 3 hollow rocks + 1 v-up

  4. 3 straddle reach throughs + 2 lateral lunges

  5. Ring/TRX/ sheet /doorway/ band rows

  6. Single leg DL (5R/5L)

WOD

23 minute AMRAP

5 pull ups

10 dips

10 hollow rocks

5 squat jumps

Ray Traitz
10/7 🇺🇸 HERO SATURDAY 🇺🇸

Adrian

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Ray Traitz
10/6 Friday

Warm Up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

  1. Pop squat with a punch

  2. Wood chops/ swings

  3. Forward lunge with rotation

  4. Diagonal wood chops (R)

  5. Squat push

  6. Diagonal wood chop (L)

  7. Russian twists 

WOD

Angie

100 pull ups

100 push ups

100 sit ups

100 squats

Ray Traitz