2/7 Wednesday

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

Partner WOD

15 minute ping pong

15 skips jump rope

5 hollow rocks

5 super rocks

5 KBS

Ray Traitz
2/6 Tuesday

Warm up 

Combo activation #7

3x

  1. Row/ run 30 seconds

  2. 7 lateral lunges

  3. Row/ run 30 seconds

  4. 20 hitchhikers

  5. Row/ run 30 seconds

  6. 20 leg curls (rower seat/Swiss ball) or floor bridges

WOD

Fran

21-15-9

Thrusters

Pull ups

Ray Traitz
2/5 Monday

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

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

(In a weight vest)

MAX reps burpees

**Track reps for score**

*2 minute rest period

Game:

6 minutes of:

(In a weight vest)

MAX prisoner step ups

**Track reps for score**

*2 minute rest period

Cash out:

6 minutes of:

MAX reps burpees

**Track reps for score**

Bonus

???

Ray Traitz
2/3 🇺🇸 HERO SATURDAY 🇺🇸

Bruck

Four rounds for time of:

Run 400 meters

W/125 M/185 pound Back squat, 24 reps

W/95 M/135 pound Jerk, 24 reps

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. 

He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Ray Traitz