12/26 Tuesday

Warm up 

Dynamic Warm Up #3

  • Coach’s choice 3 minutes cardio

3x

  1. 5 mountain climbers

  2. Toy soldiers

  3. 10 lateral jumps

  4. Walking knee hugs

  5. 5 squat thrusts

  6. Walking pigeon 

  7. Push up with toe tap

  8. Walking Sampson

WOD

3 rounds of:

2 minute 30 second run

30 alternating v-ups

Ray Traitz
12/25 Monday

Warm Up 

Combo activation #3

  1. Overhead banded pull aparts 20 reps

  2. 10m OH duck walk

  3. Toy soldiers 10m

  4. Band pull aparts 20 reps

  5. Walking lunge with Sampson followed by a broad jump 15m

  6. Inch worm with push up 10m 

  7. Band walks (Lateral)

  8. Shuttle run 50m x2

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

NOTE- load must be as heavy as possible 

Buy in:

6 minutes of:

C&J

*2 minute rest period

Game:

6 minutes of:

Squat cleans

*2 minute rest period

Cash out:

6 minutes of:

Deadlifts

*2 minute rest period

Bonus

6 minutes of:

C&J

Ray Traitz
12/23 🇺🇸 HERO SATURDAY 🇺🇸

Bowen

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 7 reps

10 burpee pull-ups

53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)

20 box jumps, 24-inch box

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Ray Traitz