3/23 🇺🇸 HERO SATURDAY 🇺🇸

Crain

2 rounds for time of:

34 push-ups

50-yard sprint

34 deadlifts, 135 lb.

50-yard sprint

34 box jumps, 24-inch box

50-yard sprint

34 clean and jerks, 95 lb.

50-yard sprint

34 burpees

50-yard sprint

34 wall-ball shots, 20-lb. ball

50-yard sprint

34 pull-ups

50-yard sprint

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. 

He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Ray Traitz
3/22 Friday

Warm Up 

SB warm up #5

3x

  1. Walking Sampson 

  2. SB deadlifts

  3. Walking pigeon 

  4. SB squats

  5. Walking knee hugs

  6. SB cleans

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 SB deadlifts

10 SB bent over row

*2 minute rest period

Game:

6 minutes of:

6 SB hang cleans

6 SB overhead presses

*2 minute rest period

Cash out:

6 minutes of:

SB group to OH

Bonus

???

Ray Traitz
3/21 Thursday

Warm Up 

Gymnastic warm up #4

2 minutes jump rope

  1. OHS

  2. Good mornings

  3. Strict TTB or v ups

  4. Strict ring dips to true support or ultra deep dips 

  5. Ultra wide under hand grip pull ups or band rows

Partner WOD

8 rounds of TAG

20 second sprint

5 burpees

7 jump lunges

Ray Traitz
3/20 Wednesday

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

4 rounds for time:

2 minute run

30 sit ups

30 KBS

Ray Traitz