11/18 πŸ‡ΊπŸ‡Έ HERO SATURDAY πŸ‡ΊπŸ‡Έ

Barraza

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
185#/ 275# pound Deadlift, 9 reps
6 Burpee bar muscle-ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Ray Traitz
Friday 11/17

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

5 rounds of:

10 pull ups

20 push ups

30 lunges

Ray Traitz
Thursday 11/16

Warm Up 

Combo activation #5

  1. Overhead banded circles

  2. 7 Planche push ups

  3. Hitchhikers

  4. 7 Ultra wide under hand pull ups/ band rows

  5. Lateral band walks 

  6. 7 Jump lunges

  7. 10m toy soldiers 

  8. 7 TTB/ v ups

WOD

7 SB G2OH

1 minute 30 second SB run or step up

Ray Traitz
Wednesday 11/15

Warm up 

Dynamic DB warm up

3 x10 reps

  1. OH carry

  2. Deadlifts

  3. Walking pigeon 

  4. Rack carry

  5. Front squats

  6. Dynamic walk

  7. OH carry

  8. Presses 

  9. Farmers carry

WOD

πŸŽ°πŸƒπŸ’° Casino Royale πŸ’°πŸƒπŸŽ°

Buy in:

7x

30:30

(One work & one rest)

Alternating DB snatches

*3 minute rest period

Game:

7x

30:30

(One work & one rest)

3 mountain climber stand up

*3 minute rest period

Cash out:

7x

30:30

(One work & one rest)

Alternating crab toe touches

Bonus

???

Ray Traitz
Tuesday 11/14

Warm up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

  1. Walking Sampson

  2. Dynamic Walk

  3. Inchworm 

In place on Coach

Toy Soldiers

  1. High knees

  2. Butt Kicks

  3. Mountain Climbers

  4. Knee tucks

WOD

5 rounds of:

2 minutes cardio or your choice

25 pull ups

25 sit ups

Ray Traitz