12/12 Tuesday

Warm up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

WOD

3 rounds of:

30 SB walking lunges

10 G2 overhead 

Ray Traitz
12/11 Monday

Warm Up 

Aerobic Warm up #2

3 consecutive rounds

30 seconds no break

  1. Prisoner step-ups

  2. Mountain climbers or sliders

  3. Flutter kicks

  4. Pop squats

  5. Butt kicks

  6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

  1. Sampson

  2. Knee hugs

  3. Dynamic walk

  4. Walking pigeon

Partner WOD

20 minute Tag

10 mountain climbers

4 burpee suit jumps

30 second SPRINT

Ray Traitz
12/9 🇺🇸 HERO SATURDAY 🇺🇸

Big Sexy

5 rounds for time of:
6 deadlifts 315/m 205/w
6 burpees
5 cleans 225/n 155/w
5 chest-to-bar pull-ups
4 thrusters 155/m 105/w
4 muscle-ups

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

Ray Traitz
12/8 Friday

Warm Up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

  1. Lateral jumps

  2. Skater jumps

  3. Mountain climber

  4. High knees

  5. Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

  1. Heel walk

  2. Toe walks

  3. Dynamic walk

  4. Toy soldiers

WOD

3 rounds of:

12 push ups

12 super rocks

12 crab toe touches

12 hollow rocks

12 jump lunges

Ray Traitz