1/13 🇺🇸 HERO SATURDAY 🇺🇸

Brehm

For time:
15 foot Rope climb, 10 ascents
155/w 225/m pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

 

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. 

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Ray Traitz
1/12 Friday

Warm Up 

Jump rope warm up

2x

30:30

  1. Singles

  2. Side straddles

  3. Split jumps/ scissors 

  4. Skier jumps

  5. March

  6. Single foot double jumps (right 1,2 – left 1,2)

Partner WOD

20 minute ping pong:

6 burpees

2x - 20 second SPRINT

8 mountain climbers 

20 single unders/ 12 DU jump rope

Ray Traitz
1/11 Thursday

Warm Up 

KB warm up #4

3x 

  1. Russian swings 10 reps

  2. Straddle inch worm + push up

  3. Windmill LEFT 3 reps

  4. Lateral lunges 10 reps

  5. Windmill RIGHT 3 reps

  6. 3 mountain climber + stand up 5 reps

  7. KB thrusters 10 reps

  8. Heel walk 20ft

  9. H2H swings 10 reps

  10. Toe walk 20ft

WOD

3 rounds of:

12 pull ups

14 KB SDHP

16 KB thrusters 

Ray Traitz
1/10 Wednesday

Warm up 

Dynamic warm up #2

*Coach’s choice 3 minutes cardio

3x

  1. Walking lunge Sampson stretch

  2. Dynamic walk

  3. Inchworm

  4. Toy soldiers

  5. High knees

  6. Butt kicks

  7. Toe walks

  8. Heel walks

  9. Power skip

  10. Broad jumps

  11. TTR or v ups x 15

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7 minutes of:

8 jump lunges

10 DB shoulder to overhead 

*2 minute rest period

Game:

7 minutes of:

10 DB hang power cleans

10 DB alternating bent over row

*2 minute rest period

Cash out:

7 minutes of:

5 devils press

5 burpees over the DBs

Bonus

???

Ray Traitz